DionisisM

Thanks guys for the answers.I will follow your advice!

Hello guys,I am new to the forum so please excuse me if I am doing anything wrong.I have been training two to three times a week for 4 months and there is little but some progress.However,I realise that my body fat is not low enough(something around 18-19 %) and I would like to get down to 12-13% first.I am 17 years old so the the homework+school keep me busy enough so I cannot train for more than 3 times a week.Now here is my question.Can I cut about 5% in three months and if yes how should me diet and exercise be? How can I keep getting the necessary amount of protein eating less calories(avoiding supplements)?Thanks a lot for yout time.I would really appreciate an answer!