Hey guys...I'm 5'7, 163 pounds and a soccer player. I'm looking to lose and drop my Body fat percent to around 4-6%.

The only problem i have is finding a nutrition guide. I have all the workouts down and know what i must do on that end.

However i'm having trouble with the eating. Specifically not knowing when i should eat.

I usually have breakfast around 10am...but i don't know when i should have my snack then lunch then snack again and then dinner.

Also what foods i should be eating. My diet is suppose to consist of 50% protein 30% carbs and 20% fats.

If anyone can link to a good nutrition guide or help me prepare one i would really appreciate it. Thanks.
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replied September 4th, 2009
Thanks for writing in with you question and your plan. My first question to you is - why a body fat percentage of 4-6%? Why/how did you arrive at that percentage? It is highly likely that it is too low to be healthy. Since you have a specific goal in mind I'd recommend that you verify whether or not it is reasonable for you. Dropping too much weight given your body type and nutritional needs may result in a drop in performance, your inability to participate in soccer and/or your seriously compromised health. Rather than trying to do this on your own, I'd recommend that you consult with a nutitionist AND and physician who has experience working with athletes and eating disorders. I do not know if you are struggling wiht an eating disorder. If you are not, professionals with knowledge of eating disorders can help you achieve the kind of fitness you desire in a healthy so that you do not unintentionally develop a set of behaviors that seriously compromise your health. If you are already struggling with symptoms consistent with an eating disorder I'd also recommend that you considered working with a licensed mental health professional who specialized in eating disorders and if possible also has experience working with athletes.

Best wishes to you as you maintain your health, your fitness, and your participation in sport.

-Dr. Selby

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