I need a easy diet to follow to lower my body fat 2%?

Question

Okay, i have my vegs. and fruits down. But I don't know what to eat for lunch and dinner...
I'm 17, 164 Lbs, 5"11 and 12.2% body fat.

I go to school so i'm limited on what i can eat during the day.

I work out 3-5 times a week, and play basketball for 2-3 hours full court striaght about 2-3 times a week.

What are good things to eat, that would help me lose 2% body fat and keep my muscle mass.

And how long would it take to lose the 2%, i'm trying to get below 10% so i can get a more defined six pack and toned arms.

Answer 1

You don't really need to lose body fat, but as far as your lunch and dinner go...

Be sure to include protein like chicken breast, cheese, eggs, other lean meats, baked beans, skim or 1% milk. Because you exercize so much, you need to replenish the glycogen in your muscles. That means you need complex carbohydrates like whole grain breads, whole grain pastas (or try the Barilla PLUS products), oatmeal or other cereal, whole grain rice. Avoid overdoing foods like corn, potatoes and other starches.

Also remember that eating only 3 meals a day isn't the way to go. Eat some healthy snacks including those complex carbs,after you've exercized, when your body is most receptive to restocking.

Answer 2

well you can have some salad with lots of veggies and lean meat (boiled, grilled)
you can have some tuna (or lean meat) with veggies in a whole wheat wrap or just wrap it in lettuce leaves.
steamed veggies with lean meat.
cottage cheese with fruit
just try to combine protein with veggies in any way you can imagine

Answer 3

Chicken, fish or turkey.....after you are exhausted from lifting and running.....
build muscle and lose fat...
few carbs.....
protein to build muscle and low fat intake

Answer 4

There are some good answers at this URL: