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     Fitness Tips For 1/11/2017
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What To Eat For 5% Body-Fat
Getting down to 5% body-fat is certainly not easy but the ease at 
which you get rid of the last 5% or 10% body-fat to reach a total of
only 5% body-fat is going to depend on your training, your genetics 
and your commitment. It is all about nutrition and the slower you 
take to reach 5% body-fat the longer you will be able to keep it.

The first step is finding some cardio to do for 30 minutes that you
enjoy doing. From jogging to stair-climbing, elliptical, rowing or 
just power walking, the choices are endless. You will not be starting
with 30 minutes of cardio a day, that is how you will end it as your 
diet starts to tighten up.

It is best to stick to the general guidelines in the beginning which
means 1.2 grams of protein per pound of bodyweight, 1 gram of 
carbohydrate per pound and finally 0.5 grams of fat per pound. This 
might sound like too much fat but when the objective is muscle 
gain/maintenance you need your daily Test and GH production to be 
maximized.

The diet listed below is just an example of what your 6 individual 
meals will look like when starting before cutting calories but 
obviously your own personal body-weight will dictate the amount of 
calories you have each day. Generally it should be about 12 to 15 
calories per pound of body-weight.

The total calorie content of the diet below is 3,652 calories coming
from 311g protein, 233g carbs and 164g of fat. The objective would be
to slowly reduce this calorie count over 4 weeks until it is around 
1900 when you are doing 30 minutes of cardio every day.

You will need to adjust these quantities to suit your personal 
statistics. The nut butter with the cream of rice listed for your 
pre-workout meal should be eaten an hour before the workout.

Meal 1: One Egg Frittata (4 oz ground turkey with 3 whole eggs, mixed
vegetables and a large salad with 2 tbsp virgin olive oil).

Meal 2: 6 oz tilapia, or other lean white fish with 1/2 cup oats(dry 
measure)

Meal 3: 6 oz grass-fed beef, 1/2 cup (cooked) brown rice and 1 cup 
green vegetables

Meal 4: (Pre-Workout): 50g whey isolate mixed with 1/4 cup cream of 
rice (dry measure) and 1 tbsp almond butter

Intra-Workout: 90g carbs from a highly branched cyclic dextrin and 
40g casein hydrolysate, mixed in 1,500ml water

Meal 5:(Post-Workout): 2 X Yam-Apple-Almond Pancakes

Meal 6: 6 oz cod, or other lean white fish plus 1 serving Protein 
Berry Crisp and 1 cup of veggies


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What To Eat For 5% Body-Fat

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