Weight 176 and 10% BF help with diet to get into 6-7%

[gymratforlife]

Ok I need to get from 176 at 10% to lower bf to around 6-7% BF for some sports fitness photos I have to take.Can any1 outline a meal plan to get that low?Ill put a picture here need to be a good deal leaner than this.

 

[gymratforlife]

Come on anybody?I know my low tdee is 2000cal and my high is 2500cal give or take so thats a start.I have to take in 2000 calories per day on low days and 2500 2 days per week.I wanted to get 50grams of protein per meal on all 6 meals and work the rest of the carbs/fat around the protein intake.Does any1 see a problem with this?I want to get plenty of protein in so I can maintain the most muscle mass posible while on this deficit.I will be doing 800 calories on the eliptical per day every day.I guess I should completely stay away from ALL dairy products?Have never tried to get bf this low so I know its a lot harder than to get to 10% wich is a normal range.I need help from any1 that has experience in getting this low please also wich foods are a nono for getting there wich normally would be ok for regular cutting I am pretty sure I have to cut out all dairy but could be wrong.All input is apreciated.

 

[gymratforlife]

Come on no help here?

 

[NorgePrecision]

Eat oatmeal, chicken, and green tea for a week straight. How tall are you?

 

[gymratforlife]

Eat oatmeal, chicken, and green tea for a week straight. How tall are you?

I am 5'6".

 

[NorgePrecision]

I thought you looked a lot thicker than me. I'm 6' and a little heavier.

I worked out with a guy that was 3 weeks out of a naturals competition and all he ate was oatmeal and chicken. He was down to 5.5% bodyfat.

 

[playmatesky]

I can help you lose the extra b/f. Come and visit me. lol Just kidding.
Try doing two seperate cardio workouts daily. Maybe 45 mintues each. Have you tried carb cycling? The last bit to lose is the hardest.

 

[gymratforlife]

I can help you lose the extra b/f. Come and visit me. lol Just kidding.
Try doing two seperate cardio workouts daily. Maybe 45 mintues each. Have you tried carb cycling? The last bit to lose is the hardest.

Yeah i have been up to 2 hours a day of cardio and bf staying the same the lower abdomen is the only place were I am carrying some right now.I can see my top 6 abbs outlined but not the bottom 2.I have a little bit of fat under the skin all around everywere else.I guess carb cycling is going to be the only way to go?Its the only thing I have not done yet,maybe 4 days with only 20 grams of carbs then a carb up day?

 

[gymratforlife]

I guess I need to take calories down to 2000 per day and see how that goes.

 

[psychedout]

You don't really have your carb cycle set up right.

Ideally it would look something like:

Day 1 Zero carbs
Day 2 176 carbs
Day 3 352 carbs

and repeat.

Your protein will also be rotating with this of course to give you your daily calorie total. Fat should remain constant at 50 or so grams per day.