Help with bf

Eamonevomurf

New member
I guys this is my first ever post. I've been lifting weights for two years now. I have put on good size and strength but I am un able to shake my body fat. I'm 31yo. 6'4 height and weigh 101 kg. I would guess my body fat is around 18-20% I think I eat well. I eat 6 meals a day I have a very active job so eat a lot.
5:30am 8 egg whites
Cup of oats
Banana

9:30am 250g of white meat. Chicken fish
Veg ( a lot of it )
Piece of fruit
Spoon of peanut butter
10 half walnut

1pm. Pretty similar to 9:30 meal

4:30pm protein shake
10-15 half walnut
And cup of oats workout days.

5:15. Gym

6:30pm protein shake egg whites workout days
250 g meat. Chicken fish r red meat
Veg
Sweet potato r rice.

9 pm. 200g cottage cheese lite
Hand full of nuts.

9:30. Bed.

Diet may varie from time to time but never too far from this guide.

Any help much appreciated
 
What is your training? How much do you sleep? What is your current cardio situation? Why do you need 2 protein shakes a day?

First step I would take for you is do HIIT 3 days a week.

Here is what you are eating minus the veggies, protein handful of nuts and sweet potato, fruit and a few other things.

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So at 2400 calories plus all that other stuff would probably get you around 3000 calories a day which is a bit high to be trying to loose fat unless you were running a very intense lifting program.
 
Hi thank you for your reply.
My training is 5x5 routine full body heavy compound lifts monday Wednesday and Friday with ten min HIIT cardio at the end of each session.
I sleep 7.5 to 8 hours a night and more on weekends. I only have the two protein shakes on workout days.
So you would suggest eat a bit less and more cardio.
 
leangains.com
Reverse pyramid training
Fast 16hrs feast 8hours.
 
runnerschick said:
Hey babe have u seen my workout log today? :)

Sent from my HTC One X using Am.com
Click to expand...

Send me a PM to that effect. Not in someone else's thread plz
 
I would change to a higher intensity training routine and eat around 200 calories less a day.

On top of this do HIIT 3 times a day striving for 15 minute sessions.
 
Yep I would say calories are just too high. Diet is fine just decrease amounts a bit. Drink more water and maybe try an HST routine if you have been doing 5x5 for awhile
 
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