I am male, 25, roughly 5 ft 11 in. 156 lb. I am at the moment 12% body fat. I will be frank, I am thinking of giving up getting to single figure body fat. I sorely need advice on how to get to single figures (9% would be amazing). I will list my diet as follows. If anyone see anything wrong please let me know and reply.
First I am very sure I am getting enough protein, (around 200g a day)
Meal 1 - 70g Pure whey shake (skimmed Milk)
Meal 2 - Chicken breast and 3 bacon rashers, with broccoli and a low fat dressing. (1.5 average size breast)
Meal 3 - Chicken breast and 3 bacon rashers, with broccoli and a low fat dressing (1.5 average size breast)
Meal 4 (Pre Workout, usually dinner) - 2 Chicken Breast with broccoli and a low fat dressing.
During Workout 70g pure whey shake (skimmed milk)
This is the diet I have Monday to Thursday, on Friday I have The same as the other days up until dinner, I have a cheat meal, usually pizza, and a dessert.
Saturday and Sunday are as follows;
Meal 1 - 70g pure whey shake with skimmed milk
Meal 2 - 4 Egg Omelette, served with broccoli
During workout - 70g pure whey shake with skimmed milk
Meal 3 another 4 egg omelette, no broccoli
Meal 4 (dinner) 2 Chicken Breasts, with broccoli and a low fat dressing
My training is 4 days lifting, usually 2 days back and biceps, one day chest and tris and one day shoulders and tris, I do squats and dead lifts spread over the 2 back and biceps days.
I recently exchanged the chicken wings for breast for the dinner time meal, only been like this for a week.
I also do HIIT training 3 days (my non lift days) a 10 minute warm up then as follows;
1 x 300m sprint
2 x 200m sprints REST PERIODS OF APPROX 2 MINUTES
5 x 100m sprints