All i really need to know is what amounts of carbs, fats and protien should i be getting to keep my gains and lose the fat? If anyone can give me any advise on nutrition or training i would be stoked.

give us an idea of what your diet currently looks like and adjustments can be made from there. do you know your current bf%?

All right All right,,, the Pro is here, everyone move out..........
Alright,,, First of all if you wanna reduce your BF% then you should start smoking,,, do less cardio as well, and instead of milk, drink beer (milk is for babies, arnold said it), and instead of beer, drink tequilla, because you know that burning feeling your throat gets when you take a drink? well, think about it sitting inside you for a while, Burning away at your body fat. I mean come on am i right or am i right???




Nah i have no clue, listen to jen.

bigbuffstaples you plan sounds full proof it cant not work.
ok jen my tipical day is run/walk 30 min then Meal 1 banana and protien shake. Meal 2 tuna and oatmeal w/brown sugar then 1 hour latter pre workout banana. Meal 3 post workout shake and baked potato. Meal 4 chicken breast or sliced deli meat w/something green like salad or peas ext. Meal 5 protien shake and then sleep. With this i am running t-3, Clen and eca on my weeks off Clen. How does this look?

that is NOT enough food for someone your size.. depending on amounts I suppose.
ok lets go meal by meal.
`meal 1- get rid of the banana, and replace it with oatmeal here... and rather than the brown sugar you were sweetening it with use splenda and some vanilla or cinnamon. protein shake is OK but a whole food source would be optimal. egg whites/yolk as well. Im not seeing enough protein.
`meal 2- tuna is good.. how much? Id take out the oatmeal here and throw in some green veggies and EFA source. Im not seeing any source of healthy fats in your diet.
preworkout - rid of the banana again and get in some oats here as well as protein source, whey protein is easily digestable before your workout.
meal 3-(postworkout) get in a shake consisiting of whey protein and dextrose immediatly after training.
meal 4- you can add another carb source here if you wish, depending on progress but make sure you get in the carbs in your post workout shake. a small amount of sweet potatoes, oatmeal or brown rice would do in this meal if you choose carbs here. again, progress depending. LEAN protein source, chicken is great. how much and is it boneless skineless? throw in soem green fiberous veggies here too.. and not starchy peas.. broccoli, spinach, green beans, lettuce, mushrooms, onions, peppers, etc.
`meal 5- get rid of the protein shake before bed,.... too fast absorbing. you need a slower digesting protein to sustain the flow of aminos acids in your blood for as long as you can while you sleep. cottage cheese is a great choice. I also like egg whites. get in another source of EFA's here too.

how often are you eating anyways? every 2.5-3hrs?

Im not familiar with t-3 and Clen but the ECA stack is a good choice.