design me a diet you do it?

[muscleandgains]

i weigh 191 and about 10 or11bf i want it to go down and at the same time not loose my muscle can you design me a diet to help me out?:thumbup:

[Shao-LiN]

191 x 12 = good start for caloric intake.

40 protein/20 carb/40 fat ratio if you want to go low carb route.
40 protein/40 carb/20 fat ratio if you want to go low fat route.

Do some cardio if you want and keep lifting...eat clean.

I dunno, but 10-11% BF seems fine enough to me if you really are that low.

[zwarrior99]

i say Keto, Do a search for keto. Keto to a six pack i say.

[muscleandgains]

do you have any menu sugestions?please

[TreeTrunks]

how about not being a lazy prick and use the search button. You can do some work yourself. Sorry to be such an ass but come on do some work yourself.

[Stray]

LOL I thought this guy was joking

[galileo]

"Eat less." - Paul Stagg

[Shao-LiN]

Menu selections? Do some work, man. It seriously isn't hard.

[NateDogg]

I agree with everyone here. If you can not even make the effort to come up with a diet yourself, or find someone else's to use...what would make us think that you would stick to one that we just gave to you?

[Jane]

Guys, don't be so harsh. The guy just needs to do a little more reading, that's all.

Check out the nutritional articles on this site. :nod: They will teach you everything you need to know.

I'd start with "The Basics" series.

[zwarrior99]

keto =
http://www.wannabebig.com/printarticle.php?articleid=34
http://www.wannabebig.com/printarticle.php?articleid=45