need help! too much fat

[1dex1]

hi im 22 104kg and 187cm. bf 24% lean muscle mass 77 kg. want to get to 15% percent bf. planed on taking 3 months hopefully see abs. looking for advice please. would like to be a ripped monster and maybe do a comp in the future.

lost weight from playing rugby this year came down from 127 to 107. then started to do a serious cut for the first time. 7 weeks in and the progress is could be better. put on a kg then lost 2 in the first 4 weeks. now around 104 for three weeks feel stuck. lost weight on my arms and legs. think my diets on the right track but is flawed somewhere. think i might be wrong with my calorie intake. doing a three day split. press, pull and legs one day rest in between, cardio usually 6 times a week. started off running. now doing a 50 min walk was told its better?

started a diet log

meal 1 porridge, banana, 2 scoop of whey

meal 2 chicken breast cup of broccoli beans and carrots, almonds

meal 3 chicken breast cup of broccoli beans and carrots, almonds

meal 4 cup of prawns, a handful of almonds

meal 5 chicken breast and salad

meal 6 protein shake about 9.30

most days are pretty much the same swap chicken with salmon sometimes.

using mesomorph on weight days and some times no doz.

i think im training quiet hard in the gym. could be wrong training alone. dont really understand calories. am i eating to much compared to what im burning?

[bang_bang]

that looks like a decent routine/diet you have there. if your sticking to it 100% you should be losing fat fairly quickly. id maybe look at cutting out some almonds and have some more carbs around your workouts. most people will recommend you do high intensity interval training instead of a 50min walk/jog but i dont think it makes f all difference. also you will probably have to get to 10-12% bf before you have visible abs. keep us all posted on your continued progress with any new progress pics or vid clips. show us what you got man.

[1dex1]

thanks will do that. just almonds are eat to snack on after work. got the diet of bodybuilding.com ryan hughes which why im eating so many almonds. wish i had taken pics before i started. pretty strict on diet. have a cheat meal Saturday night since i cut out drinking. il give it another month and push it see where i get.

[Lyndon]

walking and diet got me from 114 - 77kg , all good! good luck

[1dex1]

walking and diet got me from 114 - 77kg , all good! good luck

cool. thats pretty impressive. how long did that take you?

[nzmusclemonster]

[Lyndon]

walking and diet got me from 114 - 77kg , all good! good luck

cool. thats pretty impressive. how long did that take you?

i lost 20 kg in my 1st month walking heaps , and eating a diet of grainwaves , russian fudge , V , celery and grapefruit juice...

I didn't have a clue but just tried my best , the rest of the fat came off eventually within the year.

But even now i find walking works wonders compared to all the technical fancy cardio methods of today , i also try to do 20mins a day of low intensity elliptical trainer. Good for winter when walking is a no.

Also counting calories has been really important so I have a general guide on what im stuffing in , and never get fat again...

[Lyndon]

http://www.scoobysworkshop.com/caloriecalculator.htm

this calculator worked really well for me

[titan]

The calculator is pretty useful! All the best with your weight loss!!

[1dex1]

http://www.scoobysworkshop.com/caloriecalculator.htm

this calculator worked really well for me

thanks feel feel better now, on the right track. time to hit the gym then

[Lyndon]

thats great - go hard