Getting Shredded, please input your suggestions.

[Quickshot657]

For those of you that are not reading this because it is too long, please just skip down to the diet and workout. I have many views and no replies.

My main concern is my diet. I'm reading a few topics here that claim that you really should be having the same amunt of carbs and fats a normal person has, just higher protein. Basically, i'm in the mindset that the absolute lowest amount of carbs i could have with high protein each day is the best idea.

Oh and i know i'm not big to begin with, but there is a little unnecessary fat that i am using the summer to get rid of, and i will not be just some skinny guy, i actually do have a little bit of muscle for it to look decent. I am only losing fat because it is WAY too hot to gain muscle, it would be a waste of money and time to gain 1 pound of muscle in the next month, where i could lose 5-6 pounds of fat (accompanied with some muscle i'm well aware) and then in the winter i can gain 6-7 maybe even more lbs of muscle with some fat.

I have all the logic down, but execution is a different story. See, i burn ALOT of calories, and take in as much protein as i can. I will give you my sample workout and sample diet for critiquing:

Diet:

2 Atro-Phex (BSN product) upon waking.

Protein shake (Syntha 6, BSN product) in a half hour (30g protein)

6 Egg whites in 2 hours

Gym, 30g low carb protein shake (bought at the gym, 4g carbs)

2 more Atro-Phex

Tuna Sandwich (Whole can of tuna on 2 whole wheat pieces of bread)

Syntha 6 before bed.

Now what i wrote there, i realize REALLY deprives me. That was just what i ate yesterday. Its usually spaced out 2 hours, but when i get the time i add in lots of salad, some salmon, lots of vegetables. I did not mention my vegetables because yesterday i did not have any, but i'm trying to add in broccoli, spinach and more. I do not have many fats, but basically that diet really does have plenty of carbs. The protein shakes have 15g of carbs each, except for right after the gym, and the sandwich has 28g carbs between the 2 slices of bread.

Basically, looking at my weight, i'd LIKE to get down to 135 lbs (i know sounds so small) which would mean 7% or less BF%, and then the second i go to build muscle i will be back in the 145-150 range looking great.

Please add in anything and let me know what a good number of carbs vs. protein vs. fats is for someone trying to lose 7 lbs (145 right now, didn't enter it in here).

I am close to a 6 pack, thats my goal.

As for the workout:

45 Minutes:

15 Min Treadmill (5.5 MPH for 5 min, 6 MPH for 5, 6.5 MPH for 2.5 Min, 7 MPH for 1 min, 8 MPH for 1 min, 9 MPH for 30 seconds)

15 Min Elliptical (Same type of working up)

15 Min Bike (Not very challenging, but enough to keep the heart pumping)

Workout whatever day (Usually do legs mon, chest tris tues, back bis weds, shoulders thurs, arms fri, but never go less than 12 reps with a minute rest between sets, usually pumped as **** and wiped afterwards)

And then i do wrestling conditioning (a friend helps out, pushes me to the point of fainting almost, but before you say its dangerous i've only threw up twice, had the workout about 6 times now, endurance SKYROCKETED)

For the conditioning thats usually what i do the most in. Its about a half hour, its ALOT of sprinting, non-stop moement and plymetrics. I do not have ANY water, i'm dry as **** the whole time, but the second i get light headed i tell him (its safe IMHO).

I did it for a week and then yesterday i did that same exact workout with a garbage bag over my body nder my shirt. Next week i'd like to add a sweatshirt. Before you tell me the danger, realize i AM working up to it, and i do realize people can die from exhaustion, but i haven't died yet ad i'm stronger than i was yesterday.

Its really about fixing my diet, i'm good in the gym, ut i realize the real work is done outside the gym.

Thank you for your time.

[Quickshot657]

I forgot to mention that i take a multivitamin and fish oil as well. If anyone can help me meet my goals, please let me know.

[Tommy W.]

First,you're overthinking things and second you need to get in the weight room asap.

I'm not understanding the "too hot to build muscle" comment.

You're 19 and in a great position to make things happen.

tw

[Wild_Weasel]

FIRST OFF, read the stickies. They will answer a LOT of your questions, if not more and will answer ones you haven't thought of yet. And yes, diet is number 1, it alone should get you where you need to go.

Are you trying to do the Velocity Diet or what? Seems like you will be living off of Syntha-6, and I will tell you from first hand experience, unless you are heavily supplemented and that's all you put in you as far as "food" goes...it won't work. Take it from a chronic undereater.

As far as doing this the right way here's what I suggest:
1. Plan what you will eat that day, do it for a week and it gets easy
2. Track what you eat, it will help you realize what you are doing (I use http://www.mydailyplate.com)
3. Eat every 2-3 hours
4. Carbs early, lots of protein, try and cut down the carbs late, and put some slow digesting protein in you for when you sleep (via cottage cheese, natural peanut butter etc.)
5. DRINK WATER, no seriously, DRINK WATER. It will curb hunger and being hydrated is ESSENTIAL when working out, especially the wrestling kind.

Other comments: I hated Atro-Phex, terrible side effects, no results.

[Quickshot657]

Originally Posted by Tommy W.

First,you're overthinking things and second you need to get in the weight room asap.

I'm not understanding the "too hot to build muscle" comment.

You're 19 and in a great position to make things happen.

tw

I have been going to a "weight room" for awhile, every day. I burn LOTS of calories.

As for it being too hot, um, i've spent lots of money last summer, worked out very efficiently and managed to only gain 2-3 pounds the entire summer, and i ate SO MUCH. Most bodybuilders use the summer to cut or maintain, and the winter is for bulking. Where i live it can reach 100+ degrees in the summer, and i'm constantly sweating, seems efficient to use that to my advantage. Also, with the SAME diet and workouts in the winter i gained almost 15 pounds in 3 solid months, i may have even ate less than in the summer.

Anyway, thanks for the post, if theres anything else that can help please let me know.

Wild_Weasel: Thanks for the stickies comment, i did not think they'd have anything except for rules of posting like most forums. I will check them out ASAP.

I forgot to mention i try to have no carbs past 7 at night, and i slow down alot during the day. Most of my carbs are before noon, some a little past, but when i reach 5-7 i usually try to keep it mostly protein.

And i drink LOTS of water, it DOES help me get from one meal to the next because having a little amount of carbs leaves me hungry sooner. I'm repping you just for saying that.

I'm using Syntha 6 as a supplement, even though i have it as much as real food i still find the time to eat more real food than supplements. Atro-phex seems to be helping me, its only been a day but it gets my heart racing, i'm just going to finish it off and relax for awhile on taking things of that nature.

I'm glad to have that site, i will check it out and perhaps use it, if it counts calories well enough. I only need to count calories to know what is optimal, once i get an idea i don't really need to use a calorie counter anymore. I just don't wanna find out that i'm eating something thats working against my goals.

I appreciate the post.

[Quickshot657]

Bump, i want more suggestions, i know what i have now is not perfect. Also i know cutting when i'm only 145 lbs seems crazy, but it will offer the foundation for the winter when i bulk up, also i need to change t up after almost a year of heavy weights and low reps.