Getting Ripped

[CARACOL97]

Hey guys!

This will be my first post. First I want to introduce myself. I am from Costa Rica and Have lived here for the most part of my life. The weather is sunny year round except for 2 or 3 months of the year when it rains every day.

My current stats are as follows:

Age: 33
Weight: 190
Height: 1.75 (5´10)

I eat 6 meals every day consisting of meat, eggs, milk and more protein shakes. This is my current workout.

T - TH - S
Squats 3 sets of 12 with 150lbs
Ohp 3 sets of 8 with 100lbs
Deadlifts 3 sets of 10 with 150lbs
Chins bodyweight for 10, 8, and 6 reps
Dips bodyweight for 10, 10 and 6 reps
Crunches 2 sets of 20 with 15lbs

I have gained aproximately 30lbs since I began training 2 years ago. The weights are without the bar counted as sometimes they get switched aroung in the gym I go to.

I have decided to start a cutting plan for this year. My goal is to be able to see my six pack without loosing any of my strength. But I don´t know how to go about it.

I had devised to run 3 miles on M - W - F but I would like to be in shape before april with is the summer here. Currently I have love handles so you can imagine I am somewhat fat.

What would I have to change in my diet? I am confused b/c I have a friend that says I shoud do Keto diet, another wants me to reduce my protein to 0 and stick with fruits, rice and complex carbs cooked without oil. And yet another friend says to up only my aerobics to run 3 days a week and to add early morning cardio on an empty stomach mon to fri? All of them say to stop drinking milk and whey protein shakes?

I am confused

Does anybody here has had experience with losing bodyfat while maintaining their strenght and muscle? If so how did you go about it and what kind of supplements did you used?

Thanks

[JACKAL]

well definetly dont cut the protein out. you should actually increase protein intake to maintain your muscle when cutting.

[redsquirrel]

I agree with the elimination of milk and other dairy products. I also agree with doing cardio in the am before a meal...you could do that on all 3 days you do cardio. Here's a diet that may help. Keeo in mind, this is just a quick sketch.

M1: 5 egg whites
2 whole
1/2 c oatmeal
1/2 can tuna or 6oz chicken
M2: Protein shake w/ 4 strawberries
M3: 7 oz chicken, turkey or fish
6 oz sweet potato or 3/4 c. brown rice
1.5 c. green veggies
1 TBSP flax
M4: same as 2
M5: 7 oz chicken, turkey, fish or red meat (limit to 2 x a week)
2.5 c. green veggies
1 TBSP flax
M6: 7 egg white omelet w/
green peppers, mushrooms, onion

Good luck!

[Jordan]

another key part of an effective cutting diet is drinking lots of water (idealy 1-1.5 or even 2 gallons everyday). This will help flush out excess fat before it has a chance to be stored.