very little cardio, because im trying to do it through diet and lifting
You'll most likely need cardio , diet is extremely important for fat loss, but cardio is also a big part for the majority of people.
id say 2 cardio sessions a week through tennis and basketball
1-1.5 hours
Without seeing pictures its hard to say exactly how much you'll need to do. How did you even come up with 12%? Can you see any definition of your abs? Depending on how serious you are basketball and tennis could take it off assuming you do more (though its harder to track and know how much intensity your actually putting forth) and get your diet together. I personally like to set a plan up thats measurable and defined with anyone I train. My goal is to alway takes them directly to there goals in the most efficient way possible. So i would be using a diet geared at fat loss with HIIT and moderate intensity cardio 3-7days a week , along with lifting
diet
oatmeal morning
potatoes/some wheat bread the next 2 meals (probably 30-40g each time)
i would take out the wheat bread and potatoes
so that would make it 120-150g carbs daily
but i eat more fat than needed - cheese, sauces, pork..
i would remove all these as well
protein - a **** load, i am 174lbs so i try to go for 200g daily, i might get anywhere from 190-260g daily via 3 shakes daily (50g each) and meals.
Is this an estimation or are you weighing out your foods? Its easy to be way off if your not measuring. I'd also let the shakes go for the most part and get the food from solid sources.
Summary: All you need is a planned (by weights) low carb diet with lean protein sources coming from whole food, anywhere from 20-60min of cardio 3-7days a week. Again its hard to say exactly how things need to be setup without seeing a picture.
