Help !! I need to bring down my Body Fat %

[J_C]

I have BF of 21% ( calipers) and everything I know is about bulking.....

I weight 170 punds ... (actually 165 in the morning with only shorts on)

Should I do by Bodyweight x 12 to find my calories range, or should I go more extreme ?

Should I do cardio ?

thank you

JC

[geoffgarcia]

you can calculate your BMR here:
http://members.nuvox.net/~on.jwclymer/calorie.html
however how many calories above that is determined by how active your lifestyle is.
If you do nothing then you can probably add 10% to maintain
If you do 1-2 days a week of low intensity exercise and some walking then add 20%
if you exercise 4-5 days a week or do manual labor then add 35%
if you do intense exercise for 10+ hours a week and have a resting heart rate under 60bpm then add 50%

whatever # you get, subtract 300-500 from the daily number for starters and see how that works.
PS, welcome to the board!

[NormalDude]

From what I have been reading a high protein meduium carbs ( clean carbs ) and very low fat diet. I just started my cutting. I have a 4 month diet. taking in about 210 grams protein ( protein shakes and chicken ) . Almost no fat except the good fat ( flax oil ) and moderate carbs wheat bread and natural oatmeal. Cardio 5 - 6 times a week after lifting. And dont forget the fat burners.

[J_C]

Normal Dude

what are the fat burners ?? and what cardio/how long are you doing it

jc

[NormalDude]

The fat burners I am using clenbuterol 2 weeks and thermodynamex 2 weeks rotating schedule. The cardio is the eliptical or bike for 30 minutes.

[J_C]

NormalDude

were are do you getting them clenbuterol and thermodynamex

Wleon

[ectx]

Thermodynamix can be purchased at most health stores. I believe that clenbuterol is a controlled substance, so that's something we don't ask about in here.

[NormalDude]

ectx is correct