how can i make it :(

[gyrfalcon]

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

dite and work out



but i dont swim any more so 2 days are off and sould i eat ouat meal every day or just in the days i have work out

Maintenance Calories: 1,161 Your Goal Calories: 661 Your Goal Weight: 62 Kg.
Carbohydrate Goal: 83 grams Protein Goal: 50 grams Fat Goal: 15 grams

[PandorasVise]

under 1200 calories a day?? Please reevaluate with your level of activity included. That is was too low for an active person

[gyrfalcon]

so i have to eat the same food but more ?

[Boss Man]

Yes, 2x more calories would be more like it .