My diet...

[bakkily]

I am not sure I lose 20, I went down another two dress sizes on my pants, its about a 36 now I think, I wear 38 inch pants. But, it feels big on me. So I am guessing my pant size is 36 now. I just did some running and such. Most likely I lost 15 or so since August.

I am looking to drop about 5 pounds the first two weeks of my diet, then start to gradually lean for 2 pounds a week. So 6 pounds a mounth.

I am looking at getting down to 200, being 10 percent BF; around March.

I just wanna lose the fat.

I lost alot upper body, but I still have a little bit of a gut. But most of the fat I feel is in some of my lower back. Butt area, and my hips.

What would you say I should do?

[bakkily]

Sorry I am typing so crappy. Late at night. But my lifting/running routine is this.

Monday: I usally will lift at about 4 o' clock pm. After I ate a little meal the size of my fist. Usally some meat for protein. I do this every day.

Doing Max-OT: So I do 4-5 warm up sets. First is light, 15 reps, then 12, 10, 10, 10. Then two heavy sets. Minimum of 4, maximum of 6. I work 1-2 muscle groups, and in a 30-45 min period.

Then I run at about 7-8 o'clock at night time. Do a jog for a mile, then I sprint the long parts, jog/walk briskly the short sides. I do 2-3 miles of this.

Usally run 3-5 times a week. But I heard you should keep your cardio and lifting apart by 6 hours. But does'nt work to well for me. Do lifting from Monday-Friday, Saturday if I miss a day. But mainly Mon-Fri, Sat/Sun is break days. But I still have a rugby games sometimes on Sats, or do a intense running thing I started up, gonna start it this next weeked.

This is my 2nd week of my diet, last week I ran 3 times, did about 12 miles of running. Pushing for running 20 miles a week. But I do have cramps on my legs, so I have been eating 1-2 Bannanas a day. For carb/energy and pottasioum to help out my cramps heal. I will try to get a picture up of me.

[ChinPieceDave667]

have you read any stickys in the nutrition section. The will help you a lot.
look at this article, it is a little extreme but it has very good guild lines.

http://www.bulknutrition.com/?articleID=30

[bakkily]

Ok, when I have more time to read it I will, later today I might be able to.

But for droping down 10% in BF from 18%, how long would you guys say it would take me if aiming for 2-3 pounds of fat I lose per week? I was guessing around 3 mounths or so.

[trouble]

And you might want to look at Chad Waterbury's 10 x 3 program for fat loss.

http://www.t-nation.com/readTopic.do?id=795366