161 Lbs 21.6% bf..

[aks1983]

Hi All,

Im 30 years of age,i was 87 kgs and reduced to 73kg from 9 Months,was doing lots of cardios burning up 1400 calories per day.
last week started taking weights.doing 3 times a week,3 days for ab workouts and working on cardios 45mts daily (stair climber,cross trainer or treadmill)which burns up to 500calories.i have got a big belly..How much should i work to reduce the belly and cut down the bf%.
My break fast is Oats or corn flakes with three slice of bread 2 egg white and a glass of orange juice,Lunch is 2 chappathis,salads, an apple and an orange,dinner is 2 chappathis and salads.

Weight - 161 Lbs
Height - 171 Cms
Neck - 14.4 Inches
Waist - 35 Inches
Hip - 37 Inches

Please advice,

Thanks,
Ak

[MrM27]

What is your TDEE, caloric intake and macros?
Are you on a proven lifting program?

[aks1983]

TDEE should be around 2600,about macros no idea..

[jessyToo]

TDEE should be around 2600,about macros no idea..

Most importantly get your food straight. Calculate your calories and macros and reduce that by up to 20% (there are a lot of tools out there to do so, I prefer and use the one in my sig). I personally only do cardio when I am in contest prep and under 8% BF to get the last bit off. 4 times/wk lifting is enough but everybody is different and likes another style just don't go on a great cal deficit or it will backfire.

[MrM27]

TDEE should be around 2600,about macros no idea..

Read the stickys and start tracking everything.