Current BF is 23.1%. Male, 6ft3, 206lb, 36"waist, Ectomorph build
Goal is 13-16% BF in 12-14weeks
Currently :Train 4x week, compound movements, deadlifts, squats, bench, barbell curls ,HIT, as well as spin on my bike 4x week (30min-600calories give or take). I wear a heart rate monitor.

Supps: Animal cuts/creatine w/dextrose/ glutamine/ multitab/ mct oil/ whey protein.

Eat 5-7 meals a day spaced out around 3-4hrs apart, however do cheat here and there with pizza/wings/beer/etc..

Protein: about 60g a day of whey, the rest comes from chicken breast,tuna,turkey sandwiches,cottage cheese, egg whites. I probably intake about 150g a day, (per my scale, my lean body mass is around 146lbs give or take)

What would you recommend diet wise to slim down. Cutting carbs/bread/oatmeal?….

I cycle around 6am when I can, and train at work in the gym we have.

Let me know what has worked for you.

Ok so right now im 5"10 in height, weight 180lbs, and 21 years old.

My bodyfat percentage is a little under 12% and im trying to get it too 6-8%.

RIght now here is my weight training/cardio schedule… I jog 6 days a week at a low/moderate pace for 6 miles every day. A personal trainer told me id be burning about 60% fat, 1% protein, and 39% sugar at the pace im going at according to heart rate monitors, that sound like the correct zone?

I also weight train 5-6 times a week doing biceps/back, triceps, and chest/shoulders on different days (also abs/legs twice a week).

My questions are, should i always eat when im hungry? I recently just lost about >10% bodyfat (in the past 6 months) and gained mostly muscle (i lost only like 8 lbs lol) and im trying to become a fitness model now! My abs are finally showing (in the right light) and im really happy (never accomplished this before).

Ive been doing cardio all this time with muscle building but it seems the results are REALLY slow and im doing this 100% naturally, so no creatine/andro invovled, just high protein basically.

I just want to know if this routine will work to burn 4% bodyfat, and cause me to gain about 5-10 lbs of muscle. Its just been so slow the past month now and im not really losing much noticeable bodyfat anymore (ya just when my abs start showing). Any advice on what to do differently?

Any helps appreciated and i know this was a long post so thanks in advance!

Ok so right now im 5"10 in height, weight 180lbs, and 21 years old.

My bodyfat percentage is a little under 12% and im trying to get it too 6-8%.

RIght now here is my weight training/cardio schedule… I jog 6 days a week at a low/moderate pace for 6 miles every day. A personal trainer told me id be burning about 60% fat, 1% protein, and 39% sugar at the pace im going at according to heart rate monitors, that sound like the correct zone?

I also weight train 5-6 times a week doing biceps/back, triceps, and chest/shoulders on different days (also abs/legs twice a week).

My questions are, should i always eat when im hungry? I recently just lost about >10% bodyfat (in the past 6 months) and gained mostly muscle (i lost only like 8 lbs lol) and im trying to become a fitness model now! My abs are finally showing (in the right light) and im really happy (never accomplished this before).

Ive been doing cardio all this time with muscle building but it seems the results are REALLY slow and im doing this 100% naturally, so no creatine/andro invovled, just high protein basically.

I just want to know if this routine will work to burn 4% bodyfat, and cause me to gain about 5-10 lbs of muscle. Its just been so slow the past month now and im not really losing much noticeable bodyfat anymore (ya just when my abs start showing). Any advice on what to do differently?

Any helps appreciated and i know this was a long post so thanks in advance!

Ok so right now im 5"10 in height, weight 180lbs, and 21 years old.

My bodyfat percentage is a little under 12% and im trying to get it too 6-8%.

RIght now here is my weight training/cardio schedule… I jog 6 days a week at a low/moderate pace for 6 miles every day. A personal trainer told me id be burning about 60% fat, 1% protein, and 39% sugar at the pace im going at according to heart rate monitors, that sound like the correct zone?

I also weight train 5-6 times a week doing biceps/back, triceps, and chest/shoulders on different days (also abs/legs twice a week).

My questions are, should i always eat when im hungry? I recently just lost about >10% bodyfat (in the past 6 months) and gained mostly muscle (i lost only like 8 lbs lol) and im trying to become a fitness model now! My abs are finally showing (in the right light) and im really happy (never accomplished this before).

Ive been doing cardio all this time with muscle building but it seems the results are REALLY slow and im doing this 100% naturally, so no creatine/andro invovled, just high protein basically.

I just want to know if this routine will work to burn 4% bodyfat, and cause me to gain about 5-10 lbs of muscle. Its just been so slow the past month now and im not really losing much noticeable bodyfat anymore (ya just when my abs start showing). Any advice on what to do differently?

Any helps appreciated and i know this was a long post so thanks in advance!
Jeff, as i do appreciate your answer, its wrong.

While its true your muscles need nutrients to grow… you dont seem to understand the basics of cardiovascular exercise.

Running at 60% of your max heart rate is FUELED 60% by FAT (directly from your fat tissue), its not calories that get burned… so… ya…. you should really stop telling people that.

Only the truly knowledgeable can answer this. Now you can too! BodyPerformanceTV.com

Ok so right now im 5"10 in height, weight 180lbs, and 21 years old.

My bodyfat percentage is a little under 12% and im trying to get it too 6-8%.

RIght now here is my weight training/cardio schedule… I jog 6 days a week at a low/moderate pace for 6 miles every day. A personal trainer told me id be burning about 60% fat, 1% protein, and 39% sugar at the pace im going at according to heart rate monitors, that sound like the correct zone?

I also weight train 5-6 times a week doing biceps/back, triceps, and chest/shoulders on different days (also abs/legs twice a week).

My questions are, should i always eat when im hungry? I recently just lost about >10% bodyfat (in the past 6 months) and gained mostly muscle (i lost only like 8 lbs lol) and im trying to become a fitness model now! My abs are finally showing (in the right light) and im really happy (never accomplished this before).

Ive been doing cardio all this time with muscle building but it seems the results are REALLY slow and im doing this 100% naturally, so no creatine/andro invovled, just high protein basically.

I just want to know if this routine will work to burn 4% bodyfat, and cause me to gain about 5-10 lbs of muscle. Its just been so slow the past month now and im not really losing much noticeable bodyfat anymore (ya just when my abs start showing). Any advice on what to do differently?

Any helps appreciated and i know this was a long post so thanks in advance!
thanks charlie, however methamphetamine burns muscle tissue away as well…

yep specifically burns muscle tissue, so i cant use it unfortunately

To run a mile on a treadmill, choose lighter running shoes, as treadmills have built-in shock absorption, keep good posture to avoid injury and work up to a heart rate that is age-appropriate. Run a mile or run 20 miles on a treadmill with exercise advice from an experienced personal trainer in this free video on fitness. Expert: Daniel Johnson Bio: Daniel Johnson’s passion for fitness began in his early 20s, and it started with the pursuit of perfecting his push-ups and sit-ups and performing agility drills to become a better athlete. Filmmaker: Dean Jones

What is the optimum heart rate for burning fat and is it really that important?

Do you need one?