I'm a 148 lb college student with about 8-9% body fat. My goal is to drop down to 5% body fat while gaining muscle mass. I eat 6 times a day (10,1,3,5,7,11) My workout schedual is this:
Monday/Wednesday/Friday: Run 3 miles in the morning, toning biceps, abs, triceps. Run 5 miles in the evening.
Tuesday/Thursday/Saturday: Run 3 miles in the morning. Tone abs. Run 3 miles in evening and lift for 1 hour.
Using the massive eating calculator, my daily needs are around 3000 calories per day. My question is this:
1) If I want to lose weight should i cut this down to 2500 calories?
2) Should I Do fasted morning cardio or drink a high-GI drink.
3) Should i load up on carbs after my morning cardio? If so how much and for how many meals.
4) Should I load up on carbs after my cardio nights as well as lifting nights?
5)How much protein/carbs/fat should i be intaking. (I noticed the smell of ammonia after switching to a high protein diet, wondering if its bad)
If anyone has answers to any of these questions or suggestions please do help!