Looking for creating a diet thats specific to my needs. Basically stats are 6ft 3in, 190lbs, mesomorphic build. Im at 12% body fat but im carrying that stubborn layer of fat around the lower stomach/back/chest. I want to shred the last of it off and develop proper definition before starting a bulk. Going to create a routine of 3 days lifting on a 5x5 routine and 3 days of cardio on HIIT. Supplements im planning on getting it just the whey protein, was also going to order some liquid or powder egg whites. So for this goal (to lose body fat and relativily fast) the best option is HIIT? also for the diet can anyone help me construct a suitable one? cheers.

Welcome to the boards.

If you want the best diet suited to you then :
http://www.british-bodybuilding.co.uk/Diets.shtml will get you sorted out..


Either that or post your diet/workout for members to have a look at and give there advice

i would start by upping your cardio to 5 times a week,a.m before break which will help greatly, i generally take my dog out first thing in the morning and found i started leaning up without even dieting  

Well I was originally looking at (iwantsixpackabs.com) routines. Basically im a pretty large build and I reckon cardio 5 times a week would be somewhat excessive. I striped most of my body fat off originally by cardio + weights and a simple diet, but since im at 12% right now and need to get down further in order to see definition of abs etc (abs are pretty bulky from training) im going to have to have a set diet thats 100% correct along with the training regime. I was going to do HIIT cardio, maybe starting off 3 times per week at 20 minutes, then 4 times per week etc increasing it over a 2-3 week period. For weightlifting im not 100% sure weather I should stick with a 3x10 workout or a 5x5/6x5 workout. 3 times per week.

So in order for my diet to be 100% correct I really only need whey protein as a supplement as creatine isn't 100% needed when cutting. So the foods I intend on using are mostly eggs, tuna, salmon, beef, steak, chicken breast (skinless). Skimmed milk + water. But like im not 100% sure on creating the diet, was gonna buy some egg white powder or liquid? but which is better? something like:

Meal 1: 2 egg white + 1/2 cup of oats + Whey protein (30g/2 scoop) mixed with 200ml? skimmed milk.
Meal 2: 1 orange + 1 oz of almonds or cottage cheese with strawberries (3 or 4?)
Meal3: 2 slices wholemeal bread with 2 slices corned beef or chicken cuts?
Meal 4re-workout, whey protein shake (30g) with skimmed milk
Meal 5: Post-workout, whey protein shake (30g) with skimmed milk + banana
Meal 6: dinner, chicken breast(skinless) or fish or steak. New potatoes. Vegetables such as brussels etc?

Again im no expert on this but? Cheers.

Meal 1: 2 egg white + 1/2 cup of oats + Whey protein (30g/2 scoop) mixed with 200ml? skimmed milk.
Meal 2: 1 orange + 1 oz of almonds or cottage cheese with strawberries (3 or 4?)
Meal3: 2 slices wholemeal bread with 2 slices corned beef or chicken cuts?
Meal 4re-workout, whey protein shake (30g) with skimmed milk
Meal 5: Post-workout, whey protein shake (30g) with skimmed milk + banana
Meal 6: dinner, chicken breast(skinless) or fish or steak. New potatoes. Vegetables such as brussels etc?


Shakes with water not skimmed milk..
1)Oats with 3 eggs scrambled or oats + shake..
2)1 Green apple +  alomonds or whey shake or 150g cottage cheese low fat
3)try avoid break...if so 1 slice granary. with the meat..but what time is meal 3?if its around lunch then add veg!
4) Shake with water.. 30mins-1hr before gym
5) shake with water.. banana if you must
6) protein (meat) not new potatoes..jacket potato is better.. veg as in brocoli,green beans,coliflower,

thats a quick run through.. like i said if you want a professional diet use the shop option.. that changes is alot better tho..

i hope your drinking at least 2lt of water daily also

Cheers. Out of interest what is wrong with having shakes with skimmed milk? If im going to have it with water I really can't take unflavoured whey with water, pretty much has me almost throwing up, so I'd have to get chocolate flavoured but then would that even be allowed?

I'll look into the shop one but there like £30, if I get some cash available I'll see (broke student lol).

Yep drinking 2l water a day.

Bascily just more added cals you could cut off..

And choc flav is fine. only a few single digit cal differnce