7% may be a little too low. I will have to wait and see.

Metal- I may not have a good idea of what 7% is or even 9% bf is In my head. My idea once I get there would be 50 mins fasted cardio 7x a week and lifting with clean diet 70/10/20.

Cape- I am doing a slow slow bulk right now. More maintenance cause I want very little fat. I watch my diet and mirror pics closely and adjust accordingly. When I cut again hopefully soon ill let you see before and after.
My last cut I got to about 11% I think. Didnt body pod it though. I posted a abs pics in my "were pregnant" thread if you remember.