Meal plan??

HHSWrestler

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Hey everyone, I've been trying to lean out a bit for summer but keep my strength and lose little to no muscle. What should I do for calorie Intake, along with grams of protein, carbs and fat? Also any good stuff for lower stomach fat, that's basically the only place I'm holding any.. Any help is appreciated!
207lbs
18% bf
5'10
 
xR1pp3Rx

xR1pp3Rx

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heres were id start to keep things easy as you get started...
take your BW and multiply it by 10
this will be you target calorie intake for each day.
stick to it

there are many current fat burners that will dig out that stubborn fat. look for products that contain alpha yohimbe or similar extracts like. also have a look at forskolin as a add in to the products you choose... even if its included in the formula.. you can take upto about 150 mgs per day.
 
AntM1564

AntM1564

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You cannot really spot reduce fat. People hold their fat in different areas. You can try a topical fat burner, but as far as I know, they are better to use when you're leaner. As far as macro breakdown, just get enough protein, fat, and fill the rest of your cals up with carbs. No one can tell you how many cals you need and personally, I do not like calculators. Track your cal intake for a week or two and see if you gain, lose, or remain the same. Since you do not want to lose too much size, only reduce your cals by 200 or so and take your time.
 
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If Cutting Read the following:

http://www.bodyrecomposition.com/fat-loss/exercise-and-weightfat-loss-part-1.html
http://www.bodyrecomposition.com/fat-loss/exercise-and-weightfat-loss-part-2.html

I highly suggest you read here regarding your diet:

http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html

Hey everyone, I've been trying to lean out a bit for summer but keep my strength and lose little to no muscle. What should I do for calorie Intake, along with grams of protein, carbs and fat? Also any good stuff for lower stomach fat, that's basically the only place I'm holding any.. Any help is appreciated!
207lbs
18% bf
5'10
 

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