Help Request: Body Fat Percentage Drop

[2 Rex]

Greetings,

Age: 29
Height: 6"0
Weight: 216.5lbs
Bfp: 18%

Training: four times a week - split M: chest, bicepts; T: legs; W: extreme interval cardio (stairs, sprints); Th: back, rear delts; Fr: extreme cardio (stairs); Sa: shoulders; triceps - on training days I do 20m of interval cardio on the treadmill/bike/elliptical/rowing machine - training 3 years now, after coming back from a back injury

Diet : M1: 100g oats, 50g raisins, 6whites, 4whole eggs, handful almonds
M2 : 250g steak, 150g broccoli, handful almonds
M3: 300g chicken breast, 150g broccoli handful almonds
M4: 250g steak, 150g broccoli, apple, animal pak, animal flex
P/w/o: 2scoops syntha-6 BSN, teaspoonful creatine
M5: 5whites, 1whole egg, 1tbs peanut butter
8-9litres of water daily, 3/4 cups of green tea

I want to drop my bfp down to 10%. Please critique and offer suggestions on what may be changed, added and/or subtracted to better achieve my intended result.

Thanks in advance...

[gbrice75]

How can anybody critique without macro nutrient info? Please repost your diet to include all of this. Also include time of day for each meal, where the workout fits in, etc. The more detailed you are, the more people can help.

You need to up your cardio considerably IMO.

[2 Rex]

How can anybody critique without macro nutrient info? Please repost your diet to include all of this. Also include time of day for each meal, where the workout fits in, etc. The more detailed you are, the more people can help.

You need to up your cardio considerably IMO.

Thank you for the response. I shall endeavour to repost with the appropriate macros as soon as I am able.

On the matter of the cardio. As stated above, I hit twenty minutes of interval training after every weight training session, with the exception of legs after which I'm walking dead. On the remaining days in the week, I hit 40-50min sessions on stairs, sprinting.

How would you tweak the cardio schedule to achieve better results, and not sacrifice muscle.

[SlimmerMe]

Fasted cardio will help shed the BF REAL fast.

[Bi6 7omo]

Can you explain fasted cardio please ?

[gbrice75]

^^^ keep intensity low/medium, steady state cardio works best (no high intensity/intervals). I'd suggest BCAA's prior as well.

[2 Rex]

Hm. Gosh darn...