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question-answer-color-v-2I weigh 164 pounds and I have 10% body fat. I want to gain muscle and lower my body fat percentage. What should I be eating? -Kevin 


Well, it’s hard to improve upon ideal—10% body fat is quite good!

To move beyond ideal to near perfection and drop below 10% body fat, your diet will need to be absolutely “clean”—meaning NO refined grains, added sugars, alcohol etc.

Drink at least 8 glasses of water daily, not counting shakes, smoothies or iced tea. Getting enough calories, without excess, is essential.

You’ll need about 150 grams of Protein from egg whites, milk/whey, poultry breast, beans, pork/beef loin or fish. Compliment these with sweet potato, oats, brown rice, quinoa, and corn on the cob to provide your body with complex carbohydrates to drive workouts.

Include healthy fats in each meal, and for snacks have things such as avocado, nuts, nut butters, seeds, olives or canola oil. You can snack on fruit with cheese, yogurt or nuts between meals. Soybeans or roasted soynuts are great, too. You may incorporate protein bars or shakes with about 20 grams of Protein before/after workout. The remainder of your intake should be unlimited vegetables. – Debbie J., MS, RD

Check out some of our other articles right here at LIVING HEALTHY for more tips on reducing body fat percentage.

Do you have a question about your diet or nutrition? Ask our dietitian by submitting your question to or simply ask it in the COMMENTS section below.

To learn how to follow the “Ask Our Dietitian” Q&A CLICK HERE!

Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.



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