Single Digit Body Fat Help

Nutrition
1

I am male, 25, roughly 5 ft 11 in. 156 lb. I am at the moment 12% body fat. I will be frank, Im 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

2

5 ft 11 in. 156 lb.

Maybe do something different till you would actually look decent at 9%…instead of anorexic.

3

[quote]el torito wrote:
5 ft 11 in. 156 lb.

Maybe do something different till you would actually look decent at 9%…instead of anorexic. [/quote]

4

The answer you will receive here is… WHY do you want single digit body fat? There’s nothing special about the number.

5

yup, the difference between 12% and 9% isn’t that big

6

[quote]jehovasfitness wrote:
yup, the difference between 12% and 9% isn’t that big[/quote]

Amen.
Post a pic.

7

You do know your body has the ability(and will) turn protein into sugar for energy if it doesn’t get the proper energy sources from your diet.

8

You have 137 lbs of LBM (assuming your 12% is correct)

That is absolutely TINY. On a 5’11" frame?

9

Upping lean mass will help with BF%, i.e., same amount of fat will be less of a percentage of your body weight. You might want to focus on that for a while.

10

[quote]squinn57360 wrote:
I am male, 25, roughly 5 ft 11 in. 156 lb.
[/quote]

Sorry to hear that.