Newbie looking for help

Hello,
 
I got some questions, am i very new to training and i really need some help.
 
Ive been reading the forums for about 1-2 weeks, and i have found an incredible amount of information, great information that have teached me a lot but am having trouble putting it all together.
 
ill start describing myself first and what i am doing right now.
 
age: 25.
height: 5' 55" - 165 cm.  am a short guy.
weigth: 153 lb. - 69.4 kg This is my current weigth.
bodyfat: 15.6%   Fact, tested at my gym.
 
My goal would be dropping to 143lb or 65kg, with the lowest BF possible, around 10% or lower would be awesome.
 
my current diet is very clean, mostly eating eggs, chicken breast, tuna, broccoli, cauliflower, oats, pb,rice, beans, yogurt, nuts, veggies, etc. am using fitday to keep the record of what i am eating and my calories and macronutrients checked. right now am on a 1800 calories with macronutrients distribuited this way: 45% carbs, 35% prots and 20% fats. i am also taking a multivitamin and fish oil pills.
 
i am eating 5-6 times a day as regular as possible, but i am not eating before hitting the gym because i go to the gym from 5 to 6am. and i get up at 4:30am so i really dont have time to cook anything. I am only taking the supplements 30 mins before gettin to the gym.
 
The suplements am getting are BCAA(dymatize 2200 complex) 2 pills before and after training, and some protein drink (isopure) 1 scoop before and after training.
 
i started goin to the gym 2 weeks ago, first week basicly did only cardio, 15 mins running at 8km, 15 mins on eliptical, 15 mins steps. the week after that i started with weigth doing HST, basicly calculating my 15s ,10s, and 5s(i really want to give HST a try).
 
the routine was something i saw here on DBB:
 
Monday, Wednesday, friday.
squats, bent bb rows, standing OH press, flat bench, skull crushers, weighted pullups.
 
tuesday, thursday
cardio, abs, calfs, some bi and tri.
 
here are the weights i was able to get for 15s 10s and 5s.
squats                  25 45 55
bb rows                25 35 50
standing OH press   10 15 20
flat bench              25 30 50
skullcrushers          10 15 20
weighted pullups     80 60 30
 
i really dont know how much the bar weights, so for the 15s of squats that'll be 35*2 + bar = 100 aprox..
 
thats it, so here are the questions.
 
by dropping to 143, will i be able to get to 10% BF, or do i need to go lower than that to achive it?

should i eat something before going to the gym (only have 30 mins)?

is the distribution of the macronutrients ok to drop some pounds and bf?

should i change or add anything to my supplements?

i really want to give HST a try, but is it the best way to start doing weights?

after i finish doing the workout i still got some energy left to do cardio, should i do it or leave it
for offdays?

is it possible to achive my goals in 3 months (143 10%BF)?

i can hit the gym 2 times a day from 5am to 6am and 9pm to 10pm, should i do it?

by looking at the picture, what area should i focus more?
 
PS: my english is not very good, i hope its clear enough and excuse my grammar.
 
 


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going to the gym on an empty stomach is quite possibly the worst thing that you could do. ur body needs food to lose that weight that u are trying for. its going to be even harder to loose that weight if u dont eat breakfast, especially if ur going to the gym right after that. if u dont feed urself ur body will canabolize itself and start eating away at ur muscle. and u dont want that!!! ur diet looks really good but u need to eat breakfast. i cant stress this enough!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Great advice...
 
Here's a simple 5 minute solution to your not having time for breakfast..
 
1 scoop of Protein power
1 Banana
1 Package of plain oatmeal
1/2 cup of Blueberries
1 1/2 cup of water..
1 cup of raw baby spinach
2tbs milled flax seed...
 
Blend for a few seconds and drink up..... You're workout will be much more productive.. and it doesn't get any more nutritious..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

I would dump the weight lifting routine you have right now, and go with HST. It is adaptable to beginners, and to those who want to lose fat, and you're not diving into overtraining from the get-go.

Some maniacs on HST will go to the gym 2x/day, but from your post, you've never listed before, I think. Once a day is plenty, and three times a week is even more plenty (or whatever the frequency HST recommends for your level and goals).

Diet looks great.

I don't agree about the breakfast thing here as a pure statement of fact, but I do agree with it from personal experience. If you were trying to solely gain muscle, then yes, a protein-rich breakfast is essential. But there is research that suggests (not as conclusively as some would have you believe) that exercising first thing in the morning without eating accelerates fat loss. To avoid muscle cannabilization, the BCAAs you're taking help. My personal experience is that I have a much better workout with a light meal beforehand; any advantage of not eating before exercising--well, I can't see any dramatic differences regarding fat loss.

But don't take it from us. Go to posts by one of DB's resident sages, danmirage: http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm

He also has his own set of pages in this forum (go to the DB home page, and scroll on down).

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Good answers.

should i eat something before going to the gym (only have 30 mins)?

The pre workout supplement is fine as you are doing resistance training and the energy source for that is either glycogen(carbs) or protein (muscle).

by dropping to 143, will i be able to get to 10% BF, or do i need to go lower than that to achive it?

What is the reason for the 10%...How are you tracking changes?

is the distribution of the macronutrients ok to drop some pounds and bf?

Read my losing fat post, in my sig...scroll through the discussion as well..you will find where I give the progression in more detail, but here it is in skeletal form:

Macronutrient Ratios:

Baseline:
30% protein,50% carbs, 20% fat