drop bf% down

[warren]

hey guys im currently at 159lbs at around 12% bf but i want to get down to 10% or below at min 153lbs - max 156lbs. here is my current typical days diet.

here is a typical day





7.30 - wake

7.30 - bowl of oats(dry ) with nattural yoghurt and handfull of mixed berries

8.30 - gym - 9.45

9.45 - home made protien flapjack ( oats, tbspn honey, protien powder)

11.00- 2 eggs, 2 wolemeal bread

14.00- wholemeal pasta and lean mince with a small ammojnt of pasta saue

16.30- veg, potatoes and steak

18.00- bjj/mma - 20.30

20.30- homemade flapjack + an orange

22.00- chicken leg


my training is as follows


monday - strength training morning
- bjj 2hours (gi) nighttime

tuesday - conditioning circuits morning

wednesday- bjj 2 hours (gi) night time

thursday - power/explosive training morning

friday - conditioning circuits morning
- mma night time

sat and sunday i hit the heavy bag and skip for a while

[Sports-Select.co.uk]

Ditch the bread, pasta and potatoes and replace them with veg. Job done.

[warren]

wouldnt that seriously neg effect performance though?? and also when i reach my goal would adding the pasta bread etc etc back into the diet make the fat gain again?

cheers mate

[Sports-Select.co.uk]

A) wouldnt that seriously neg effect performance though??

B) and also when i reach my goal would adding the pasta bread etc etc back into the diet make the fat gain again?

cheers mate

A) Probably not seriously have a go and find out. What are you trying to prioritise; improved performance or cut bodyfat?

B)Yep.

[warren]

guess i just better replace the starchy carbs with some brochli cabbage etc etc and ave carbs when i fancy thm as a rareity, and see what happens with my body, if i feel drained or loose strength etc etc then add them.

im a bit confused about wat to eat pre and post workout and training though

thanks for the help warren

[Sports-Select.co.uk]

You can have "starchy" carbs immeditly post workout but avoid them any other time.

Pre workout, protein shake. Post workout, protein and carbs.

[warren]

by ''imediatly after'' , would oats and honey do the trick with a protien scoop in there too? + an orange