So you want to be at 7%... you're going to have to cut... then bulk... then cut... then bulk then cut again... and during that process you must maintain muscle...
Your diet is key...
Look into macros and figure out the formula for your weight
(think of a pie chart and what percentage of protein, carbs, and fats.. say 40% protein 40% carbs and 20% fats.. so 40/40/20) everyone is different..
*Drop OJ.. Too much sugar
What kind of cereal? Drop it! too much sugar
E*at oatmeal (add flax seed oil) in the morning and eggs (spray eggs with braggs amino acids).. yeah it's plain but if you want 7% eat up.
*Drop the toast
*Potatoes are good, but try to eat red potatoes... Low GI add real butter not that fake stuff with crap added to it that you can't read.. (Real butter is actually good fats from natural sources.. milk.)
*You need more fats... Avocados, nuts, peanut, butter, milk products. (from natural sources) Good fats can get rid of bad fat which lowers bf%.
*I can't eat my veggies so I juice em... but if you can eat veggies eat spinach, kale, swiss charr, bok choy, (high on andes score, lots of nutrients)
you should be eating protein in all meals, but in every other meal you should incorporate one meal carbs then next meal would be fats, then next meal carbs, then next meal fats... you get the picture.
all your carbs you should google them on the GI (glycemic index) this is very important if you want to burn fat and maintain muscle.
Heres my meal for a day..
Breakfast - meal 1 (wake up @ 7am to a cup of whey, then shower then eat)
*2 whole eggs
*2 egg whites (sprayed with braggs amino acids and a dash of pepper)
*Cup of steel cut oats plane, flax seed oil (loads of fiber so get ready to crap)
Snack 10am
*peanut butter with apples
Lunch - meal 2 12pm
*quinoa plane
*chicken breast that I baked with lemon pepper
*1/2 glass of kale juice
Snack 2:30pm
*1/2 cup cottage cheese
*handful of cherries
Meal 3 5:30pm
*ground beef with minced garlic, grilled onions, dash of pepper, and brags amino acids for saltyness.
*mashed red potatoes, butter, salt and pepper
*1/2 cup spinach juice
workout about 9pm so I'll drink a cup of whey around 8:30 and eat half a avocado.
post workout I'll eat a cup of cottage cheese with blue berries about 30 min before bed. (80% casein 20% whey protein) slow acting protein that will help repair and build muscle. and blue berries for antioxidant and fiber.
As far as suppliments,
Fish oil
Multi vitamin
Amino Acids (I like Arganine for that good pump and glutamine because I believe it helps me with muscle fatigue during workouts.
As far as workouts... During your cuts you should lift lighter but more reps and alot alot slower and squeeze your muscle that you are working out during lifts...
*Superset everything!
During rows I like to superset that with under under pull ups to blast my bi's
During bench I like to do some plate presses (sandwich a 45lb plate with your palms pressed for support then press, this will blast your chest go slow)
you don't have to do cardio but if you do it'll speed up the processes as far as cutting bf. Drink a ton of water (iced water is better because your body will want to maintain a certain temperature it'll require calories to warm up your body.
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