so i have to eat the same food but more ?

hello Maintenance Calories: 1,161 and BF is 10 % i wanna drop it to 7% how i can do that i eat 5 meals a day i work out 5 times a week 4 time cardio and 3 abs 3 musels work out if any body have a good dite for me to be 7% body fat please tell me :roll: dite and work out http://i56.tinypic.com/2qnbbw...

can i know your cut diet and work out too ??

thanks a lot i like your diet plan but can i ask u for how many days u stick with it ?
and how much u gain tell now

thanks

hello i will start to gain some weight for muscles so this diet is good ? Oats+Apple+Egg+Milk+Oils+Cottage Cheese = Breakfast 10 am Oats 100g Calories 63 Protein 2.6g Total Fat 1g Total Carbs. 10.8g ------------------------------ Apple 100g Calories 48 Total Fat 0.1g Total Carbs. 12.8g -------------...

hello i got Injury in back disc injury and i want to lose weight and got a good shape and help or
advice about work out ??
i have permanent pain in right leg ,i can handle it but it get more severe when i left heavy things
thanks

hello Height:1.83 meters and Weight:75 Kg body fat 12%

so can i maintain weight and drop the body fat to 7% or i have to lose Weigh
i wanna get ripped and 6 pack abs

thanks

thanks a lot

hello can i replace Chicken Breast in diet ,to fish like tuna.Bonito.Tilapia ؟

thanks

hello
im marawan
heigh 182 cm
weight 71kg
10%
water 65.8%
muscles 46.2 %
bone 10.4%
age 19

so any tips like a workout routine and food rules to get the 6pack abes.