need some help

[Rafael__]

I'm trying to lose the max bodyfat for 16 weeks. Actually i ve never competed and dieted before and Im doing a pre contest experience now to see if i have any good condition to be on stage here in Florianopolis, Brasil problaby next year
I am on 10 weeks out, 5' 8and 173lbs

my diet is like: carb/prot / fat



8:00 - egg whites, oatmeal 80g / 30g/ 13g

12:00 spaghetti, lean beef, salad 70g / 30g / ??

15:00 tuna , bananas 60g/ 30g/ 7g

18:00 non fat milk powder, breads 60g/30g/ 10

21:00 rice/ chicken 50/30/??

24:00 egg whites, oatmeal 40/ 30/ 7


about 360g carbs/ 180g prot/ 60g fat = 2700kcal

doing 1hour walking 4 times a week


is cardio sufficient, and cals intake too high? thanks

[Rafael__]

some pics :

off
http://img238.imageshack.us/img238/2433/offyt7.jpg (http://imageshack.us)
http://img339.imageshack.us/img339/5434/1149381295fbm9.jpg (http://imageshack.us)

16 week
http://img181.imageshack.us/img181/861/mampihoje003kk6.jpg (http://imageshack.us)

13 week
http://img125.imageshack.us/img125/9832/rafa1002wt3.jpg (http://imageshack.us)
http://img513.imageshack.us/img513/1985/02uk5.jpg (http://imageshack.us)
http://img413.imageshack.us/img413/6087/maiopf1.jpg (http://imageshack.us)

[Rafael__]

13, 12, 11 ,10 weeks

http://img257.imageshack.us/img257/3959/semanasjd9.jpg

http://img407.imageshack.us/img407/3602/semanasshd2.jpg

[SteveHinchee]

Just my 2 cents but your carbs are way too high... Protein is good and fat not to bad maybe a touch high...when i cut for a show on workout days i take in 1g protein per pound body weight, 1g carbs per pound bw, and .25g per pound body weight...on non training days i increase my protein to 1.5g/lb-bw and drop my carbs to .5g/lb-bw and keep fat at .25g/lb-bw from good sources...this should run ya about 10 cals/pound bw...

[Rafael__]

Just my 2 cents but your carbs are way too high... Protein is good and fat not to bad maybe a touch high...when i cut for a show on workout days i take in 1g protein per pound body weight, 1g carbs per pound bw, and .25g per pound body weight...on non training days i increase my protein to 1.5g/lb-bw and drop my carbs to .5g/lb-bw and keep fat at .25g/lb-bw from good sources...this should run ya about 10 cals/pound bw...

humm ok, I will try to eliminate the excess o fat to around 40 grams, and cut the carbs for 180grams. I am scarry to get weak and flat. Do you think is just fine 180g/ 180g/ 40g to not loosing any strenght? Would I do few or more sessions of cardio?

my 10 weeks out:
http://img294.imageshack.us/img294/7880/semana10outsr4.jpg
http://img294.imageshack.us/img294/9636/semana10out1qn8.jpg

[Rafael__]

I extended more 3 weeks of dieting. so 10 weeks out. Im losing about 1lb week. I?m afraid of not getting in shape in 10weeks, I think my bf is around 11 - 14% my goal is 4 - 5% bf i don?t intend to compete, just to see how far I can go.

by the last 3 weeks I was doing 4 times week 1h walking and I did not noticed so many changes, compared when I wasn' t doing any cardio. I only got veeery sick walking in the beach , it?s winter here in brasil very cold (15 C, 60F ).
I stopped doing cardio right now until I get better

I have 5' 8'' (1,79m) 167lbs (76kg)
and lowered my diet from 2700 to 2000kcals 180g carbs/ 200g prot/ 50g fat

is there any advice, should I low the kcals? 1 hour walking 3Xweek is sufficient? thanks