serpen, we can use the concepts JB teaches without using the numbers he does. JB has a higher/faster metabolism than a lot of people and had to work really hard to put on size. But bulking or cutting, male or female, the concepts work, and they can be used to get you below 10%.
Not working out fasted state. Check
Five meals. Check
Food choices are excellent. Check.
PWO drink & PWO meal. Check
Olive oil & flaxseed oil & fish oil. Check
P+F and P+C food combining. Check
Since your food choices are spot on, we need to dial in the numbers. Do you have (or could you get) a food scale that weighs in ounces and grams? I use a little food scale from Office Depot. It’s actually a digital postal scale that weighs in tenths of an ounce and grams. Really precise. Runs about $35.
I’ll give you numbers. If you’re willing to weigh and track your food and weigh in once a week and report your results, I’ll help you adjust your numbers.
I actually have one really cool little tool or trick up my sleeve. It’s invaluable when helping people to break plateaus. When you weigh in every week, I want you to take the following measurements and report them, too:
The absolute best results you could get would be for scale weight to remain the same, but have inches going down. Muscle is dense and takes up less room than fat, which is “fluffy.” If scale weight stays the same but inches go down, that’s because LBM (Lean Body Mass, aka muscle) is going up and FM (Fat Mass) is going down! When monitoring someone’s progress, I use scale weight and inches to see what’s going on.
If you decide you want to do this, serpen, I’ll give you:
Daily Protein Requirements
Per-Meal Protein Requirements
Total Fat Requirements (and mono & poly fat requirements)
PWO Carb Requirements
You’ll notice calories aren’t on the list, but don’t worry. They’ll take care of themselves. (grin)