I really dont think there is such thing as a perfect diet. everyones body is different. best way to find the best diet for you is to experiment with different diets and see what works best. heres what i would suggest that you probably couldnt go wrong with
first of all 7-8% bodyfat is extremely low. around 10-11% would be probably better. i'd do cardio 4-5 times a week on empty stomach for around 30-45 minutes. and 5 times a week on weights would also be fine as long as you dont overtrain on lifting. space your body parts so you give muscles time to rest...muscles grow at rest not in gym.
eat 6 meals a day consisiting of chicken-tuna-fish-egg whites-brn rice-oatmeal. thats just a few...take in 2 or 3 tbsp of flaxseed oil a day. early morning-midday-before sleep. i put mine in my pro shakes.
drink water all day--at least 1 -1 1/2 gallons.
when i cut i keep carbs pretty low and increase protein and fat. so between meals (if i eat every 3 hours) at 1 1/2 hour mark, i will slam a shake w 55 grms of protein and no carbs. and increase fat from flaxseed or natural peanut butter.
as far as cheat days go..people always have different opinions on this-some say one meal a week, some say one day a week, some say none. i do 2 meals a week or so. unless your competing these cheat meals can benefit you in keeping you motivated. if your competing then probably not.
im sure theres gotta be others who have different routines than mine but this is as basic as you can be. its not as hard as people think.....eat clean-workout hard. Good luck.
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