GOT TO GET LEAN

[Iwant2Grow]

Ok so i got to get lean to a point i have never been to before
right now im at aprx 16-18% bf and i want to be 11-12 % bf

i'm doing to interval cardio sessions a week for 22 mins each
on top of this i'm training 3 times a week using the 5x5 program by madcow (many of you will know this program im sure)

i want to dedicate the next 6 weeks to losing this fat its been with me too long .

I have tried doing keto before (last year) and had solid results that how i got to where i am now. For the last 4 weeks i have been doing a reduce Carb diet using only brown rice and yams as carb sources . Every week i have been cutting my carbs and next week I if i keep this up i will be on zero carbs
. I'm not sure if this is the best way for me to get lean.
looking for some input on how to plan this out as i really want to spend the winter getting bigger but first i have to get leaner


-> main questions are: what to change in my diet and how to structure my training to maximize fat loss

diet in the next post

[Iwant2Grow]

current weight 209lbs 6'0'' age 28
Body type endo-mesomorphic

8 am

4 whole eggs

1/5 piece rye bread

coffee+whitener+ spleanda


10/11 am

1 cup mixed nuts (mostly cashews almonds walnuts Brazil and macadamia nuts no peanuts)


12:30

two chicken breast
1/4 a cup brown rice



2:30 -3pm

1 cup mixed nuts



6pm

2 more chicken breast

1/4 cup brown rice



post work out

3-4 whole eggs
1/2 piece rye bread


sleep


supps


hoodia , trib , muliti vit, b6 glucoseamin (sp) Vit c 1000mg

Cheats

diet cola and coffee mmmm love coffee



I have been trying to focus more on whole foods over protein shakes
i know i'm missing a good efa( but the nuts help?) source everything that is cooked has olive oill added to it .