Diet & loosing BF / defining muscles?!

[InGearX]

You may take a look at my personal page with info, goals, picture... at http://www.hackin.to/ingearx/ it will help...

My qestion is: What do I need to do in regard of my DIET to begin loosing body fat and begin defining muscles and body?

Please include as much info as you feel right, I read it all very carefully... I appreciate your help...

Thank you...

 

[w8lifter]

Well, what you need to do depends on what you've been doing?

Can you give us some details in regards to your diet and training program?

 

[Jane]

Diet is by far most important in achieving your physique goals. I'm surprised you haven't considered it earlier, since you seem to have experience.

After explaining your current diet in as much detail as possible, could you please tell us what your 2 hour workouts consist of?Unless you're a marathon runner and there is a lot of cardio in there, 6 days a week for 2 hours seems quite excessive and quite possibly overtrains you.

 

[jstar]

Hi InGearX,

I clicked on the link but all I get is your picture, not that I'm complaining, I did like that

You look to be in good shape w/muscle definition but to get more cut you probably need to make some tweaks to your regimen.

As Jane says 2 hrs a day is a lot, you don't need to lift more than one hour a day. Lift heavy to failure 6-10 reps for most sets. Don't make the mistake of lifting lighter weights for higher reps, you need to continue to lift heavy and maybe change your split so you are getting more rest for your muscles. After you post your diet, etc. us ladies can help you out some more.

Oh yeah..welcome

 

[InGearX]

I have made changes to my page http://www.hackin.to/ingearx/ to reflect my diet and workout, this way you have an idea what I need to alter...

I really appreciate any 411 I can from a link to a tip!
I'll read and research info you direct me to!

So please keep the info coming it's very much appreciated...
Thank you..

 

[w8lifter]

It's easier for everyone to help you if you post your diet in this forum, rather than on some other page.

 

[jstar]

Hey there,
Now that I have a better idea what your diet and training consist of, I would make the following recommendations:

Training:
your split looks good, along w/ the rep ranges. you don't need to change anything here just make sure you increase your weights and focus on compound movements (exercises that require a lot of muscle)such as squats, chin-ups, bench press, etc)

Cardio:
I was a little confused you do 6 days and 30 minutes now? If that is the case, clean up your diet and see what happens before increasing the duration. I have a feeling that is what is holding you back right now.

Diet:
Again, I might be wrong but the way you wrote it, it looks like you only eat 3-4 meals a day. This should be 6 meals/ day. Eat a meal every 3 hours or so. Each meal should be comprised of a protein (very important) and a carb or a protein and a fat (good fat such as natural Peanutbutter, flax oil, safflower oil, almonds). Veggies should be your best friend they really fill you up - stick to salad stuff, also broccoli and peppers are good.
You can cut carbs out of your last meal and just have your protein shake then. I usually have a protein shake before bed with PB. Do you know approximately how many calories per day you are taking in now? Let me know..I will try to help come up w/something 4 u.