I am 18, 5'10, 150 lbs, 13% BF. My current goal is to drop my BF to the single digits (9-8%), now I look small enough already as it is, so I am trying to lose as little body mass as I can, while trying to lower the BF %. Any tips would be appreciated...
These are my meals:
Meal 1: Oatmeal, 1 cup of skim milk, Protein powder, 3 egg whites.
Meal 2: 1 8oz piece of chicken breast, 2/3 cup of steamed veggies, 1 slice of Pita bread, and a serving of peanuts.
Meal 3: (pre-wo) Oatmeal, 1 cup of skim milk, Protein powder, 3 egg whites.
Meal 4: (post-wo) 1 8oz piece of chicken breast, 1 cup of steamed veggies.
Meal 5: (before bed) 1 cup of cottage cheese, 1 serving of peanuts.
Total: Calories = 2164, Fat = 60 (most healthy fats from the peanuts), Carbs = 177, Protein = 229.
I usually change my protein intake around (ex. sometimes I substitute the chicken for steak or fish.)
My workout schedule is like this:
Monday- Cardio 30 mins in the morning (10 am), Shoulders and lower abs in the afternoon (5 pm.)
Tuesday- Cardio 30 mins in the morning (10 am), Back and biceps in the afternoon (5 pm.)
Wednesday- Cardio 30 mins in the morning (10 am), mid and upper abs in the afternoon (5 pm.)
Thursday- Cardio 30 mins in the morning (10 am), Chest and triceps in the afternoon (5 pm.)
Friday- Cardio 30 mins in the morning (10 am), Legs in the afternoon (5 pm.)
Saturday and Sunday- rest, mainly due to job and gym schedule.
So remember I wanna lower my BF % but try not to lose anymore weight then necessary for it. Any tips would be helpful.
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