Please help me

[bastardo]

Hi, I'm looking for advise or help me setup diet / training protocol for me:
I'm a 28 yr male
Weigh - 210
Height - 5.9
Waist - 36in
Neck - 16.5in
According to scientificpsychic.com my
Bmi - 29.0
Waist to height ratio - 0.54
Percent body fat - 22.4%
Lean body mass - 73.7 kg

I'm training 2-3 x a week weight lifting. cardio 1-2 x a week.
Everyone is different and I don't want to go by someone's else diet/training protocol, so I'm looking person who knows what he tell and recomends.
Don't want to loose much weight I think arrond 190 would be my line.

took whole body measurements and can upload them If anyone interested to help me.

Thanks

 

[Basso]

Research diets, your in the right place to start that. Find one that looks like you could stick to it and give it a whirl, adjust as necessary. Nothing wrong with copying something that is proven you just need to tweak it to meet your needs. Don't jump into a diet that you'll fail, i.e. if you can't live without bread don't do a keto diet. Increasing your cardio will help also, etc, etc. Research, experiment, fail or succeed, keep going.

 

[bastardo]

Anyone help me with my stack:
Usn Whey protein
Usn bcaa
No xplode
Alpha t2
Acetyl l carnitine (alcar)
Need advice how to take them (doze it) I'm training 3-4 x a week. Biggest problem that I'm on rotating shift at work.
Dayshift 8am - 5pm working and after go to gym.
Nightshirt 5pm - 5am, gym before work.
Thanks

 

[bastardo]

Anyone?

 

[jswain34]

Carnitine take 2g daily. All at once or split up doesn't matter if I remember correctly. I don't really see why you need help figuring out dosing on the others.