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I am 5' 8" and 233lbs Bf 23%
I want to be 190lbs and lose fat and have BF 15%
what should I do?

I was thinking about using Animal stack and animal cuts!

Get your diet in order (Increase protein while cutting overall calories) and increase your cardio frequency. That is the most effective way of cutting fat.

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Would 30min of cardio 7 days a week be ok? and also cutting my calorie intake by 500

Cardio 1st thing in the morning when get up, prior to any food, for 20 minutes 7 days a week, would be an excellent start.

My wife went on a diet a couple of months ago and I had her eating 1.5g protein per lb of body weight with a total caloric intake of 1300 calories a day broken up into 7 meals a day. She would bike for 20 minutes at a moderate pace for 20 minutes as soon as she rolled out of bed and before dinner she would use the stairmaster for 20 minutes at a moderate pace. She was also lifting 3 days a week. She was averaging a loss of 3lbs a week, until she dropped the fat she was wanting to drop then stuck primarily to lifting with 3 days a week of cardio.

In short she went from 117lbs at just under 5ft down to 95lbs. Then stopped the cardio and is at 106 with striations in her delt.

Maybe give a sample days diet and figure out cals. to see if 500 is enough (I'm sure it is) or if it is too much. Also did you plan on lifting weights a long with this cardio? Theres a very nice sticky in the traning forum filled with programs ranging from beginner to advanced. Pick one out and if you have any questions you know where to ask them. good luck

Personally I wouldnt do cardio 7 days a week, especially if your wieght training. You will burn yourself out quick like that.

Give us a listing of what your eating, and what your doing in the gym right now, an it will be easier to answer your questions.

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I only half agree. Yes cardio in the morning is very good and the time period is good but, doing cardio on an empty stomach is ONLY good for losing weight, fat and some muscle. If you want to just lose fat than you need to eat a little bit before running. If you run in the morning on a empty stomach it will put extra stress on the body and the build up of cortisol will happen and that leads to muscle catablism.

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CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

1) Read articles on diet and get it in order.
2) Lift weights
3) Throw in some cardio.

90% of this is mental strength

Well i haven't been lifting lately, but i have been doing the elliptycal 4 times a week for 40min. I want to start lifting though. However, I am not on any special diet. I wanted to start one. I was reading about cutting and it said that i should eat 10-13 calories for every lb. Since I'm 233lbs I should eat about 2330 calories a day. Is this correct?

Then I was thinking of lifting using one of the many programs you guys posted as stickys.

I would start at 2700 cals a day and do that for a week and then lower it by 250 cals. do that for a week or two until you aren't losing any weight, then take off another 250 or so. Don't forget to have a cheat day to keep you metabolism high and you're sanity in check. Only start at 2700 if you are working out and doing cardio. If you're just doing cardio then start lower, 2500ish, BUT you should be doing both anyway.
Don't forget to read up on HIIT also for cardio. You should change up your cardio every day from different machines, time and style (HIIT, running, jogging, etc.).