Currently at 13% BF, down from 16%. Looking for tips on dropping to 9%. Calorie counting is working, but wondering if there are any more suggestions.

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All in what you are eating. Do whole30 and you will shred a %. Also, lift in the AM and then cardio in evening this can even be walking. I walk with a weighted vest.

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Other than the obvious of being on a caloric deficit — the best way for me was lowering my daily carb intake to about 25g

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EY1 I tell people the following steps when starting out:

1. Find out your TDEE from any of the Internet calculators

2. For two weeks track what you eat and all of the calories. Do not alter your behavior at all. Just track it and see what you are eating. Soon enough you will realize what you are actually eating and decide to make smarter choices. Just keep tracking.

3. Go to the gym, get on a treadmill and walk. Walk on an incline if possible. Take a book / iPad / whatever with you and just walk.

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Cardio will make it go faster and of course gaining muscle will speed up the process but obviously that will take much longer.

Manager 1 is spot on

I just did an inbody scan and am at 39.6%. Any advice? Started doing HIIT classes 5x a week

My metabolic is 1466 and I consume on average 1300 daily

I just did an inbody scan that provided this data. ~145 5’1

You could try Tim Ferriss' "30 in 30" idea of having 30g of protein for breakfast within 30 minutes of waking up.

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