[Kalls]

HI All,

I am 5 ft 10 inches and 166lbs with 19% body fat.

I wanted to get a six pack by dropping my fat% 9 in next 12 to 16 weeks.

I take 5-6 small meals every day

wake up
Protein shake

Breakfast
Oatmeal or egg white omelets or wheat toast with peanut butter

Mid morning
protein shake or low fat cottage cheese

Lunch
6 inch subway chicken sub
or chicken salad

Mid afternoon
Protein shake or handful of almonds with peanut butter

dinner
Salad or sub from subway

I am stuck at this 19% for a quiet sometime. I need to move forward from here...any suggestions could be of great help.

Thanks

[n88tr]

Drop the PB and almonds and cottage cheese. They're good for you but cut back on them. I'd do about 1/2 of whatever you're doing right now with all those fats.

It also sounds like you're not eating near enough food...

Get some cardio into your routine. It'd be helpful to know what kinds of exercises you do.

[ZackKnight]

start a training/diet log. we can help u reach ur goals

[stalion]

cut the bread to much bread and pb almonds are ok and to much subway try chicken breast and fish and a casein shake before bed