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
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
