I just had my body fat checked and it was at 26%. I'm 126lbs and 39 years old. i lift 2-3 days a week and do cardio 4-5 days a week. help me with a diet....PLEASE. i'm not happy at all with my body fat. would LOVE to see 18%.. HELP!

if rachel wade is out there somewhere, would love your feedback. you've written me a diet before but can't get my hands on it! i value your advice!

first of all, you have come to right place...i don't know your nutrition habits or exercise routine...but being a former heavy person at 198lb at 5 ft 3 and bf 28%, I was able to change with lean out, energy reserve, muscle synergy and UMP shakes...it took me a while and I plateaud also but I eat 5-6 meals a day, 2 shakes are 2 of my meals, exercise is important, I am pear shaped, not sure where you are holding your body fat...but nutrition, supplements, timing of eating and of course training is crucial...let me know if you need further help..Connie Allen, CNC

thanks for your reply! i appreciate any help i can get. i already take lean out but i do no shakes. i'm not a big fan of protein shakes nor oatmeal. i'm eating 5-6 meals a day and aside from lean out i take fish oil. i'm in the gym 2x a week with a trainer and trying to do 1 day on my own. i do cardio 4-5 days a week (mostly treadmill and outside weather permitting). i've cut out sugar. time i guess. just takes time. thanks for the advice.

Dear Balanced,

Which diet did you follow?

Kris

Not a big fan of protien shakes or oatmeal? Does this mean you WON'T do it or you tend not to do it?

Candy, you have to post your current diet. 98% of your success in fat loss or lean mass gain comes from your caloric split/intake. You could be doing the greatest workout ever imaginable, but if you intake sucks, it will show on your physique. See what I am saying? Post what you are doing at this time and we can make the necessary corrections.

Candy,

Id set up two diets.

Protein is 120, fats 22 grams.

Carbs on training days would be 130

Carbs on non training days would be 80.

spread these carbs over 6 meals, oats, sweet potato, brown rice and white potato. White potato post workout and one other meal. All carbs are evenly distributed.

Proteins eggs, lean ground turkey, top round and muscle provider.

You should only have to add 2-3 fish oil caps to hit the fats needed.

I promise you'll start losing on these macros but have the strength to get through your workouts.

Start with 20-30 mins cardio post workout and on non workout days.