Best Way To Lower Body Fat Percentage

[BJJ]

Hi Guys,

I have been talking to several people and keep getting different answers. Hopefully some experienced people on here can help me. First off, here are my stats:

31 Years Old
6 ft
160 lbs
20% body fat

I have been working out for about six months now 6-7 days a week. I have been keeping the same diet, which I'm told would be good for building lean muscle. Here is my diet -

Meal 1 - Protein shake plus 1 cup of oatmeal
Meal 2 - 6 oz chicken breast, 4 oz of brown rice
Meal 3 - 4 oz Turkey Breast, plus an apple
Meal 4 - 8 oz lean steak, 6 oz brown rice, small salad
Meal 5 - Protein shake, 1 oz of almonds

I have actually found with this diet my bf percentage has slightly gone up over the last six months. I currently do weights 5-6 days a week, and cardio 6-7 days a week.

Is there anything I should be doing that I'm missing? Or something that should be changed? I want to get my bf percentage down to 12 before I start my first cycle.

Thanks for your help

I have your height (0'1 difference more) and I cannot imagine you to be 160lbs with 20% bf. There is something wrong in the data you posted; where did get you bf% from?

Also, your diet is not good at all. Why are you taking a protein shake instead of eating whole foods, especially at meal 1? just to name a first.

No coherent correlation between glucides and protides, not mentioning the lipides; and the fibres?

Furthermore, you train 5-6 times a week with weights and 6-7 times a week for cardio. Do you rest sometimes?

Look, I would recommend you to check again your stats, have a look at the diet section and also understand the principles of correct training/rest.

Good Luck

[Newbie907]

Thanks for your input guys. I always thought that it was extremely high bf percentage considering I am only 160 lbs. Didn't make sense to me. But I had it done by trainers at my gym, and it's been anywhere between 20-24% which I didn't see how that was possible. I have attached some photos, please let me know any advice you have.

Thanks