How to lower my body % fat

I know there is a thread that I have missed however I am looking for the best way to lower my body % fat I am currently about 25 % body fat, I have been working out for a year and only lost 18% body fat . I know diet plays a key factor but how long does it take to lower this into the mid teens. Here is my normal day of what I eat.
I am 49 yrs old, 5'9, 225lbs athletic build


Whey Protein 60 grams
Almond Milk 10oz
1 Toast with Peanut Butter spreader

6 oz Salmon or Chicken Breast
1 cup broccoli

6 oz Salmon or Chicken Breast
1/2 cup brown rice

1 fruit orange or apple

Whey Protein 60 grams
Almond Milk 10oz

See other post.

You fucked up OP.

You need to eat a mango instead of the two fruits you listed.

^^^ignore unhelpful chumps like this. Here are a couple of links for you to start off with

http://forums.steroid.com/diet-nutri...%2A%2A%2A.html

http://forums.steroid.com/diet-nutri...1-cutting.html

You've already done well losing what you have but your total cals look very low.

What is your workout regimen like, particularly the cardio aspect?

Oh shit, 2 links for this guy.

OP the last OP only got 1 link.

You should feel honored.

Perhaps you can start linking links to links bro :chairshot

OP, based on your 225lbs you weight your body fat percentage is closer to 33% being generous with your muscle mass.

You need to deplete and begin carb cycling.

I would not focus on cardio seeing as you're only going to drop 1lb of body fat a week doing an hour 7 days a week lol ..

Back you are such a tool

Quote:

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Originally Posted by Batmanreturns

OP, based on your 225lbs you weight your body fat percentage is closer to 33% being generous with your muscle mass.

You need to deplete and begin carb cycling.

I would not focus on cardio seeing as you're only going to drop 1lb of body fat a week doing an hour 7 days a week lol ..

Back you are such a tool

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I'm not a tool but you are a cunt, your days are numbered you little twig.

Quote:

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Originally Posted by Batmanreturns

OP, based on your 225lbs you weight your body fat percentage is closer to 33% being generous with your muscle mass.

You need to deplete and begin carb cycling.

I would not focus on cardio seeing as you're only going to drop 1lb of body fat a week doing an hour 7 days a week lol ..

Back you are such a tool

---

what? you're now advising people don't do cardio to lose weight. Why boost your metabolism? Um, so you can lose weight eating more calories. Its a hell of a lot more comfortable to do the cardio and let your body increase its need for calories instead of just restricting food to the point of the diet being too hard to stick to and eventually fail.

Quote:

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Originally Posted by Batmanreturns

Oh shit, 2 links for this guy.

OP the last OP only got 1 link.

You should feel honored.

Perhaps you can start linking links to links bro :chairshot

---

Listen up man.

You're completely out of line.

You can't talk like that to any member let alone a staff member in that way.

Drop the attitude or get off this board.

Hi Back in Black I am doing the following cardio 6 to 7 days a week:

30 min Elliptical High Intensity
20 Min dry sauna

Quote:

---

Originally Posted by Batmanreturns

OP, based on your 225lbs you weight your body fat percentage is closer to 33% being generous with your muscle mass.

You need to deplete and begin carb cycling.

I would not focus on cardio seeing as you're only going to drop 1lb of body fat a week doing an hour 7 days a week lol ..

Back you are such a tool

---

Hi Batman thanks for your thoughts!!!!

Quote:

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Originally Posted by Boneslapper2002

Hi Batman thanks for your thoughts!!!!

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Don't listen to that troll

Quote:

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Originally Posted by Boneslapper2002

Hi Back in Black I am doing the following cardio 6 to 7 days a week:

30 min Elliptical High Intensity
20 Min dry sauna

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I'd say the sauna is optional. The 30 min of cardio is a great starting point.

Quote:

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Originally Posted by Nephets

I'd say the sauna is optional. The 30 min of cardio is a great starting point.

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What is the point of the dry sauna? Is it just to sweat out toxins and water weight from you body or does is serve another purpose as well?

in my opinion I cant see it doing anything for weight loss. you will lose some water weight, but that will go right back on once you eat and have something to drink. I just assumed you were doing it because you liked it.lol. If you don't, dump it all together.

Quote:

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Originally Posted by Boneslapper2002

I know there is a thread that I have missed however I am looking for the best way to lower my body % fat I am currently about 25 % body fat, I have been working out for a year and only lost 18% body fat . I know diet plays a key factor but how long does it take to lower this into the mid teens. Here is my normal day of what I eat.
I am 49 yrs old, 5'9, 225lbs athletic build


Whey Protein 60 grams
Almond Milk 10oz
1 Toast with Peanut Butter spreader

6 oz Salmon or Chicken Breast
1 cup broccoli

6 oz Salmon or Chicken Breast
1/2 cup brown rice

1 fruit orange or apple

Whey Protein 60 grams
Almond Milk 10oz

---

What are the total kcals? Looks really low at first glance.
I am 55 and I can tell you it just isn't as easy to get fat off, but that's no excuse. I dialed in a diet and added GH 4iu/d and have had decent results which seem to be directly related...to my adherence to nutrition plan/workout plan and self-discipline.