Getting to single-digit BF%

[SimpleBurden]

The past year I did my first real bulk and went from 150lbs to a consistant 180lbs. For the past 2 months I've been cutting and have dropped a lot of weight. Current stats:

Age: 22.
Height: 5'11.
Weight: 155lbs.
Diet: 300-500cal deficit (2k cal per day), .8-1g protein/lb, low carbs, refeed every 5 days, just started EC stack (ephedrine/caffeine).
Activity level: low with 1hr intense workout, cardio 0-1x per week).
Sleep: average 7-9 hours.
Current BF: 11% (i think).
Goal: 9%

Pics:
Old (@180lbs) (https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-ash3/577174_10151554598416972_191661945_n.jpg).
Old (legs) (https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-ash3/188862_10151554605166972_1413352044_n.jpg).
Current (flexed) (https://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-ash4/283962_10151647668876972_1435707138_n.jpg).
Current (not flexed) (https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-prn1/935204_10151647640666972_162820159_n.jpg).

I'm looking for some last-minute advice on how I'm doing/if I'm doing it right/what I can do better. Over the next couple weeks I'll be the leanest I've ever been and it sort of scares me (burning off muscle/unhealthy), I just have to be careful. I can easily see myself dropping to 145lbs or less (borderline "anorexic", however I'm not at all). My weights have slightly gone down but not by much. The reason for the EC stack is I'm a sucker for the placebo effect. Also, I'm noticing veins in my calves, inner thighs and biceps. So, thoughts and advice?

[massabsamurai]

posting your diet would help us help you better.

[SimpleBurden]

I did post my diet but I'll be more specific. I eat pretty much the same thing everyday.

Breakfast: 5 egg whites, 4 pieces of ham, glass of milk, vitamin pill.
Snack: 2 fillets, handful of salad, steamed veggies.
Lunch: Chicken/turkey breast, handful of salad, veggies.
Pre-workout: Small bowl of oatmeal, banana and apple.
Post-workout/supper: Protein shake, a loaded sandwich made with 1 piece of bread, salad.
Bed time: Bowl of yogurt and cottage cheese, large glass of warm milk.

I drink 3L+ of liquid per day (2L being ice water). If you'd like I can post my full workout routine.
(mon/friday: chest/back/shoulders, tue/sat: legs, wed: arms/abs, sat/sun: run/off).

[Dann]

As I am doing same thing .. Dropping my BF% so I can see my lower 2 Abs .. I have moved to Plumbo Diet .. Its been more then 3 weeks I am seeing the difference . I am at same Weight as you are but with more meat on upper body then legs . I always been like that
You can see the Post at
http://www.canadabodybuilding.com/showthread.php?24115-ABS
may be this can help you out a bit

[SimpleBurden]

I've heard good things about the ketogenic diet however imo as long as I'm on a deficit and getting all my macros I'll still lose fat, correct? I've been consistantly dropping 1lb+ of body weight per week without losing strength so I've gotta be doing something right.

[Dann]

Well it does sound correct .. But to my experience sooner or later everyone hit plataue , Thats where u resolve to more desperate measures ... I did 3 months of Insanity and one more of Insanity Asylum on a deficit Diet following there nutrition plan to the dot .I was shereded more then ever but I lost ton of weight mostly because my HR was way up during training so my body was Canabalizing itself . to me these things makes sense now .. keep the HR in low range 120 or so and avoid doing Super , Combo , or Drop sets .
I am seeing difference with half the work I was doing last year ... So i guess this is working for me

[Praetorian]

I've heard good things about the ketogenic diet however imo as long as I'm on a deficit and getting all my macros I'll still lose fat, correct? I've been consistantly dropping 1lb+ of body weight per week without losing strength so I've gotta be doing something right.

Not true because specific macros illicit specific hormonal responses..ie insulin...the other issue is weight loss is not necessarily fat loss.

Your posted diet is lacking in protein, lacking in cals and too high in simple carbs...it is not efficient at all.

2L of water per day is borderline dehydration.

P

[ubcpower]

Agree with Prae. It first starts with proper hyrdration. At least 4-5 litres of day. Everyone I know whoare consisently lean and dry year round drink significant amount of fluids

[steve_d]

I don't have 1 specific way of dieting myself. I've tried multiple, and personally they all have their own pros and cons. Whatever you can handle mentally / long term the best and what works in your lifestyle is going to give you the best results. There may be better diets to get you shredded fast than others, but because you aim to be 9% and not contest ripped, I see no reason why you need any particular diet. However, experiment over the long haul and see what fits best. You might benefit from having at least some fat in your diet. You might not need as much dairy, not that dairy is necessarily a bad thing - but when your restricting calories that much - it is always a good idea to get as many calories as you can from the highest quality sources of food.