help me get to single digit bf%

[MikeScott]

as the thread states, i need help. here is a diet i had made out for me and i want to know what you guys think if it will help me reach a single digit bf
im 6'1 26 190 14%ish


breakfast
scrambled eggs (5 whites 1 whole)
baby spinach
smooth (strawberries, blueberries, half cup of oats, skim milk, protein powder)

snack
greek yogurt with blueberries and handful of almonds or walnuts

lunch
tuna, or sandwich meat on a wrap with baby spinach


snack
protein shake
almonds


supper
salmon and asparagus (avocado?)
or
steak and brocolli (avocado?)
or
lean beef, taco wraps, green peppers (avocado)?


snack

proteinshake
almonds

 

[red head]

looks ok to me but i havnt got a clue what the macs/cals are and to get to single digits your gonna have to know within a few hundred cals what your taking in . eyeballin just wont cut it youre gonna have to measure , weigh n track your food/cals/macs as you could quite easily end up 500 cals difference plus or minus . be as paticular and consistant with your meals/food log as you are with your training and training log n youll get there in the end . there is no easy way to single digit city

 

[kagenical]

A single handful of almonds can add up to 300Kcal to your daily diet. As stated above, you need to weigh your portions (a cheap 500.1 digital scale can be had for 5-10$ on ebay) and track your calories carefully. Maintaining sub 10% BF typically requires a lot of effort and/or knowledge. You need to be quite exact.

 

[MikeScott]

seems hard i may switch to vegetarian lol

 

[Bucszilla]

This is what I've been sticking with and the fat is really dropping fast all the while I am making strength and size gains. You have to account for everything when trying to get to single digit BF...every supplement too. I started out at 17% BF on Nov 14, 2010 and have been hitting the weights hard and keeping my diet clean. Notice how I know exact dates, exact body fat percentiles and exact calories? You have to be meticulous if this is what you want to accomplish.

I'm 6'1" 188 lbs 8% BF (Goal is 6% BF within 4 weeks)

BASELINE Macronutrient Breakdown
· 180 lbs: Calories: 2100 / Protein: 216-234g / Carbs: 170-220g / Fats: 40-54g (1 Scoop ALL Protein)
· 185 lbs: Calories: 2175 / Protein: 222-241g / Carbs: 178-229g / Fats: 41-56g (1 Scoop Casein)
· 190 lbs: Calories: 2250 / Protein: 228-247g / Carbs: 186-239g / Fats: 43-58

Macro Sheet Totals:
· 180 lbs – Cal: 2015 / Protein: 209g / Carbs: 199g / Fats: 42g (1 Scoop ALL Protein)
· 185 lbs – Cal: 2145 / Protein: 233g / Carbs: 203g / Fats: 43g (1 Scoop Casein)
· 190 lbs – Cal: 2205 / Protein: 245g / Carbs: 205g / Fats: 43g

Morning - 7am

· Aminos/Vitamins/Fish Oil (60 Cals/ 5g Protein/ 4g Fat)
· Protein Shake w/ water (1.5 scoops = 195 Cals/36g Protein/6g Carbs/2.5g Fat)
· Flax Seed Oil (110 Cals/11g Fat)
· Oats (200 Cals/6g Protein/42g Carbs/2.5g Fat)

Pre-Workout - 9am (I only add this meal when doing legs day or chest & back superset days, otherwise I will add 1 cup of rice to lunch and/or dinner)***

· Oats (200 Cals/6g Protein/42g Carbs/2.5g Fat)***
· Aminos (20 Cals/ 5g Protein)

Post-Workout - 12pm

· Protein Shake w/water (1.5 scoops = 195 Cals/36g Protein/6g Carbs/2.5g Fat)
· Add Dextrose (15 Cals/4g Carbs)
· Aminos (20 Cals/ 5g Protein)
· Banana(120 Cals/30g Carbs)

Lunch 30-60 min Post Workout – 12:30 to1pm

· 2 Chicken Breasts (220 Cals/46g Protein/0g Carbs/4g Fats)
· Ketchup - 3 Tbsp (60 Cals/15g Carbs)
· Vegetables (90 Cals/ 4g Protein/ 10g Carbs/ 0.5g Fats)
· 1 Apple (80 Cals/ 20g Carbs)

Dinner – 4:30pm

· 2 Chicken Breasts (220 Cals/46g Protein/0g Carbs/4g Fats)
· Ketchup - 3 Tbsp (60 Cals/15g Carbs)
· Vegetables (90 Cals/ 4g Protein/ 10g Carbs/ 0.5g Fats)
· Aminos (20 Cals/ 5g Protein)

Night Snack – 7:30-8:30

· Casein Protein Shake w/ water – (1.5 scoops = 180 Cals/36g Protein/4.5g Carbs/1.5g Fat)
· Aminos (20 Cals/ 5g Protein)
· Fish Oils (20 Cals/ 2g Fat)
· ZMA

 

[MikeScott]

thats a pretty dead seirous diet. thanks. few questions
Do you find it hard not having any real food until lunch?
Where do you get your aminos?

 

[Bucszilla]

thats a pretty dead seirous diet. thanks. few questions
Do you find it hard not having any real food until lunch?
Where do you get your aminos?

It's not difficult at all...I do have a bowl of oatmeal so that would constitute "real" food. As soon as you get up take all of your supps upon waking and drink approx. 32-40 oz of water immediately. This will get you primed from your dehydrating sleep and fast. Then have a protein shake after (add some raw oats if you want but be sure to account for the totals) and you will be full...if not, you will soon be over time because you will shrink your stomach which I'm sure would be a good thing as it might be protruding like mine was lol

This will hold you over for 2 hours until you eat more oatmeal (on heavy days), which is filling itself. When it's not a heavy day, just skip the oatmeal first thing in the morning and just have 1 bowl 2 hours before your workout. I workout at 11 am to Noon and it is the perfect amount of protein and carbs to power you thru your wokout. Immediately after your workout, have another shake, then eat 30 min later.

It is simple and effective. I get my aminos thru bodybuildingdotcom...just get ON Whey Protein(Mocha Chino is amazing, tastes like starbucks capo chino), Casien Protein (Chocolate Cake Batter is best), BCAAs, fish oil, flax seed oil (to put in your morning shake), multi-vitamin and sometimes I will cycle OxyElite Pro when I cycle off creatine.

For cardio, I run for 1.5 miles within 11 min (med pace) then walk at an extreme incline for 1 hour which is over 700 calories burned...you will shred your fat in no time!