Diet Question from Newbiesh

[Dann]

Hi every one
I been on this forum on and off from long time ... learned alot and still am ... My question is my delima .. for quite some time I am trying to drop my BF % below 7 or 8% but some how I am stuck at 10 to 11% no matter how much I try and tweek my diet I just cant seem to get it lower .. I increased my cardio from 1 to three days .. introduced a weighted vest in my cardio training ...
my diet consist of big bowl of salad and grilled or boiled meat ... usually chiken breast i dont even use dresssing to flare up the taste ...
Is there some sort of supplement that I should be looking at to drop my BF% ... or is it just that time of year (Winter) that I shouldnt consider in getting ripped or should worry about putting on more weight .. ?
Thanks and sorry if my question is all over the place

[massabsamurai]

post your exact diet and exercise routine.

[Dann]

28487Now here is my diet that is pretty much typical ... Now i m reading some post and ppl are recommending increasing u Cardio as much as 5 times a day usually first thing in the morning or right after ur workout ... now I am skinny man 145lbs ... do you think this would be good idea or should i just try to bulk up as clean as I can possible try without killing my self .. and then when summer hits ... give this 5 day cardio routine a chance . ??
My work outs are usually circuit training one exercise will be heavy followed by same muscle workout but with lesser weight ... example would be 8- 10 reps of Bench press and then Pushups till failure ...
I am combinging 2 body parts a day but not always using same body part every time in single day
could be Chest and back or Chest and Triceps
Shoulder by it self always
Bicep and tricep or Bicep or Back
Legs r on the seperate day but I do enough Plyo tht i usually end up just walking painfully.
Cardio is consisted of PLYO by Insanity if any one tried that will know how intense tht is

[Praetorian]

Diet in a word is atrocious...meals aren't balanced, not enough meals, not enough protein, not enough fat, too many carbs. As for cardio... not enough cardio, wrong type of cardio to maintain muscle, Training is all over the place, wrong order..ie shoulders after chest not good, too many muscles in one day, not doing legs (its half the body...not good) plyo doesnt cut it... no real plan when it comes to training either.
If you want to get down to 7% or so you need to correct many things or you will not reach that level of leaness.

I would suggest googling Dave Palumbo keto diet for 200lb man and follow that, increase cardio to DAILY...doing steady state fast walking starting at 30min once per day before eating breakfast, training 5 days per week one muscle group per day...ie chest, back, off, shoulders, arms, legs, off repeat.

P

[Dann]

Thank you
How many Exercises should I do per body part ... in other word how much should I spend in a gym each day

[Praetorian]

4 exercises for large muscles(back, chest, legs), 3 exercses for smaller muscles(delts, arms)...3-4 working sets per exercise.
P