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  1. #1
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    recommendations?

    hello all, im 5'9 193lbs with my bf % being somewhere in the 13-15% range. my question is basically this, what would be the most efficient way to diet down to get to 10% or under.

    my diet as is now:

    meal 1
    48 grams whey shake
    1/2 cup oats

    meal 2,3,4,5
    8oz chicken
    1 cup rice
    1 cup greens ( switch between broccoli and green beans)

    my training:
    3 days on 1 day off- possibly overtraining? i always make sure the muscle group im training that day is not sore if i flex and it is still sore i do not work it that day, for the msot part my recovery is right on schedule so i can keep the 3 on 1 off regimine

    chest/shoulders/tri -day one
    quads/traps-day 2
    back/hams/bi's-day 3
    off-day 4 then repeat

    cardio is everyday for 30 mins on a high incline at about 2.5 pace.


    all that being said, my question is this. i do not feel as if im losing like i should so after reading some keto threads i was wondering if i should modify my diet by taking out all the rice meals and simply adding more greens. any help would be greatly apprecaited. my goal is 8 weeks to lose 10 pounds and then go from there some more. as long as it takes to get sub 10%. thank you all for the help in advance

  2. #2
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    Check out Built's suggestions-lots of excellent information.

  3. #3
    Bioidentical Bodybuilder
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    Hey

    Link in my sig, on getting started. Read it and return with your macros.

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