8 Best Foods and Diet plan to help achieve 7 % body fat

If it's a flat belly, a better all-around diet and, after this year, a stronger heart, we've got you covered. But if you have an even bigger goal.

If it's a flat belly, a better all-around diet and, after this year, a stronger heart, we've got you covered. But if you have an even bigger goal in mind — like, say, a truly diced mid-section (we 're talking about Brad Pitt in Fight Club, or our current cover guy, Matt "Magic Mike" Bomer Opens a New Window, you need a slightly more — OK, a lot more — stringent approach.

"Seven percent is as lean as you'd ever get," John Alvino says, opening a new tab. , A diet consultant who meets with bodybuilders in Morristown, New Jersey.

But, if you want to get cover-model-worthy abs, you'll have to be able to consider and control food solely as power. Ignore the four measures below.

If you're still working out and you're in good condition, you're typically halfway up to seven percent body fat — hovering at about 15%. We'll guide you to the other half of the journey. (If your body fat is higher at the moment, that's good. They won't guarantee you'll reach seven percent in eight weeks, so you should slash the percentage by half.) The plan is to slowly raise the weight lifting. Cardio when calories and carbohydrates are removed. The last couple of weeks are going to be difficult, but note it's just for a limited period. Follow the eight weeks meal plan we have outlined. We've given you parameters for your workouts but you are responsible for the specific exercises, sets, and reps. Because nutrition is the most critical part of leaning, the macronutrient numbers that we have mentioned the need to be struck. You can customize the meals you eat to suit your palate, but try replicating the numbers as best you can. To help make you're eating more fun, we've given three tasty meals with recipes that won't hinder your growth.

No one mistakenly gets a 7 % body fat, unless he's a hereditary wunderkind or an athlete. To do that, you'll need to keep a careful eye on the foods you consume to make sure you get the correct amount of each macronutrient (proteins, carbohydrates, to fats).

To start with, subtract your current body weight by 12 to decide how many calories you should be consuming. So consider eating 2.160 calories a day if you're 180 pounds. Especially if you're really overweight — as in, your butt falls into the waistband — calculate the calories by the bodyweight you'd prefer to lose. And you can eat 2,160 calories (not 2,640) if you are 220 pounds but choose to weigh 180.

Start eating one gram of your body weight per pound of protein per day. But a 180-pounder should feed 180 grams (and thus a 220-pounder that needs to weigh 180). Get 30 percent of the calories from fat — meaning that Mr 180 will consume 648 calories afterward. Convert them to grams to make them easy to count. Since there are nine calories in one gram of fat, divide 648 by nine to get 72 grams of fat.

The majority of the calories come from carbohydrates. Subtract your calories fat and then your protein to measure such. Calories in total. Both proteins and carbohydrates are composed of four calories per gram. And that's 720 protein calories (180 x 4 = 720) in the case of the 180 men. His calculation for calculating his carb balance will instead look like this: 2,160 calories – 648 fat calories – 720 protein calories = 792 calories, or 198 grams of carbohydrates.