Lower B/F %
With regards to your question
I manage to keep my B/F% at around 12% by eating the 20/40/40 percentages and eating around 1900 calories a day. The running in the morning's good as you probably know you burn off more calories if you do your exercise as soon as you wake up.
I also find that doing a martial art is really good for losing fat as it works every part of you body. I do Muay Thai and find that the cardio exercises in it are so good at burning calories and getting into a martial art seriously will push you to eat only certain foods at certain times.
If you read up on how to prepare for a Muay Thai competition and roughly follow that plan you should have no problem losing some more B/F
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