Need advice

[valdash]

Hi there I am 24, height 5'10, weight 163, and body fat 11.4.


I am trying to reduce my body fat to 8 or maybe 7 and build muscle. I know its hard to do both at the same time but I am trying. What is a normal body fat? I am trying to see my abs.

I do cardio almost everyday in the morning for 30 mins and sometimes after the workout. I workout 5 times a week. I was thinking about doing more cardio over the weekend? Is it a good idea or not (I know that my body needs to rest)? Should I reduce the amount of carbs that I eat? ( I eat 3/4 grams of oatmeal, 1/2 cup of brown rice, 1/2 cup of quinoa and 4 oz of sweet potato. I am high on protein.



Thanks in advance.

[AncientYouth]

Hi there I am 24, height 5'10, weight 163, and body fat 11.4.


I am trying to reduce my body fat to 8 or maybe 7 and build muscle. I know its hard to do both at the same time but I am trying. What is a normal body fat? I am trying to see my abs.

I do cardio almost everyday in the morning for 30 mins and sometimes after the workout. I workout 5 times a week. I was thinking about doing more cardio over the weekend? Is it a good idea or not (I know that my body needs to rest)? Should I reduce the amount of carbs that I eat? ( I eat 3/4 grams of oatmeal, 1/2 cup of brown rice, 1/2 cup of quinoa and 4 oz of sweet potato. I am high on protein.



Thanks in advance.

you will get more answers in the regular losing fat section as this is not an advanced question

A picture of what you look like would help people advise you

until then read the stickies they are full of excellent information

[Champ0512]

Hey man like you said its really hard to do both, I believe it's nearly impossible even when your diet is spot on (unless your a beginner because of noob gains) . So i would suggest 1st choosing whether you want to bulk or cut. As far as seeing your abs with 11% bodyfat you should be able to see them a little already. The way i got my abs was by simply tracking my macros, and making sure I was in a caloric deficit. I generally ate around 1800-2000 calories a day, 170g-200g of protein, 170-200g of carbs and about 46g of fats. Make sure all the foods your eating are nutritious such as fruits, chicken, tuna, fish, vegetables, and only wheat/whole grain things for carbs. As far as cardio goes I generally burned 200-500 calories 5-6 times a week, depending on how I felt. I would usually switch it up day today, one day circuit, the other day HIIT, and then LISST. I would suggest you try what I did because I'm actually 5'10 and weigh around the same and was able to hit 7% bodyfat doing this. Also keep in mind genetics play a little role in this so you may have to do somethings different (people store fat in different areas, so maybe for you some of it stores more in your abdominal area) . I would suggest using iifym to find out your exact macros