how to get my body fat % below 10%?

Question

i have 12.2 body fat % currently and i'm trying to get below 10%. I'm 17, 164 Lbs and 5"11

All I eat everyday is the following:

BREAKFAST--
2 cups of honey nut cheerios
1 cup 2% milk
1 glass of orange juice

LUNCH--
4 slices of pita bread
hummus (spelling?)
30 fl oz. of water (2 bottles)

SNACK 1--
1 peanut butter and jelly sandwichs on whole wheat bread.
1 serving of fruit
1 can of v8 juice (all my daily veg needs)

SNACK 2--

1 peanut butter and jelly sandwichs on whole wheat bread.
1 serving of fruit

DINNER--
2-3 days out of the week is subway (turkey)
16.9 fl oz (1bottle)

okay I drink maybe 4 bottles of water daily. sometimes more. and sometimes less.

I've gotten myself stuck on this "diet" for the past 2 months, but occasionaly eat a slice of pizza now and than.

I get my exersize i workout 3-5 times a week. and do basketball with friends at the YMCA for 2-3 hours at a time 2-3 times a week.

will this get me below 10% and roughy how long?

i'm 12.2% right now and is this a good diet? if not what would be good?

THe 4 slices of pita bread about about palm size a peice.

Answer 1

Ok, well below 10% is hell... 10% is pretty much ideal for an athlete....below is bodybuilder...
Prior to a fracture in my vertebrae....
I was 6'2" 225 Lbs. and 9~11% fat....
First of all.... look at how much you take in.....
peanut butter....75% fat.....
you have two sandwiches.....
honey nut cheerios.....can you find a cereal with less sugar/calories?
CHICKEN IS YOUR FRIEND....
let's see what else....
Orange juice in the morning, I forgot the exact statistic but a glass of orange juice every day make you gain like.... 10-20 pounds of fat in a year......so alot of your exercise will go towards burning the OJ, the peanut butter, the honey-nut cheerios, etc.
And no, There is NO fun in reaching 10% fat..... it's a struggle....
Also, with all of your exercise, are you getting enough protein to rebuild muscles?
If you lose muscle, your bodyfat % is going to go up and you are going to lose tone and figure....
I think that covers it..... oh and just to be sure you know...you have about 20 pounds of fat.....
there's not much to lose...4 pounds of fat away from 10%....
In my opinion, don't worry about it, but don't overdo it with certain foods.

Answer 2

1

Answer 3

The diet seems alright if you want to stay in the teens for body fat percentage. If you truly want to get below ten percent (and keep in mind that that is temporary), cut the carbs out as much as you can. (Don't cut completely, you just have to limit it). You need your body to burn as much of the fat instead of the glycogen stores that is being built up from the carbs. You're probably going to lose some muscle due to the low carbs, so try and supplement it with more protein. Unless you got some freaky genetics, you gotta cut the carbs out. Keep in mind though, as soon as you start putting carbs back in, you're probably gonna gain some of the fat back.

*** Keep in mind that staying below 10% is not a very healthy thing!

Answer 4

Music enables you to eat more. According to a report by the journal Psychology and Marketing, soft, classical tunes encourage you to definitely take time over your food, so you consume more meals. So, switch off – silence is likely to make you more aware of what you’re putting in your mouth.

Answer 5

Music allows you to eat more. According to a work by the journal Psychology in addition to Marketing, soft, classical tunes encourage someone to take time over your dinner, so you consume more food. So, switch off – silence will always make you more aware of what you’re investing in your mouth.

Answer 6

Invest in smaller plates. Little crockery means portion control is really a lot easier – those diminutive servings suddenly look huge and you’ll be happier to eat less.

Answer 7

Put on testosterone levels carry relax in excess of 40 mere seconds concerning routines

Answer 8

Make pancakes even healthier with the addition of mashed baked sweet potato, a few pureed spinach and blueberries, as well as cooked quinoa.

Answer 9

Bask in the the sun's rays. Just 20 minutes of Vitamin D absorption every day will boost your ability to help loose weight.

Answer 10

Return to basics – burn more calories from fat than you ingest.