diet recomended to maintain low bf %

[MASSIVEMONSTER]

49ers

that sounds spot on. I wanna eat very slightly above maintanence to gain a little muscle. Once i get to 210 at 8% will be running test @ 700mg a week for the entire summer with 1mg adex a day (prob a 14 week cycle). Wanna stay real lean and add 3-4lb of keepable size from the 14 weeker so maybe about 3500 calories clean a day will be good.
I do cv 30mins three times a week

 

[big49ersfan]

you love your test lol

good luck slightly above maintence keep a good carb/fat/pro ratio and meal times spot on and you should achive what you want bro good luck

 

[JuicedAthletics]

your body doesnt know when its 3am or 3pm... i got the most shredded when i ate low to no carbs for my first 4 meals of the day then after training i ate 350 carbs during my last two meals right before bed... just learn your body and it will tell u what it needs...

 

[Mr.X]

Once i diet down to 8% in i wanna maintain it and slowly add muscle without getting up to 14% bf again.
i was on 4300 calories a day all clean and got up to 14% slowly, gaining 1/2lb of fat a week over the xmas period.
Would 3700 claories be good to keep bf in check at a low level or is 4300 ok but just keep protein very high and carbs lower?
i will be about 210, 5`8 at 8%....

BMR + 5% with balanced 40/30/30 ratios are the easiest way to keep your BF in check. You're not going to be able to have low bodyfat with 4300 calories.