I have a prety good diet, 2 eggs and a cup of oats in the morning, protien shake for a mid snake, whole wheat sandwich usually ham for lunch, nuitragrain bar for afternoon snack, and a salad with chicken (grilled) and a protien shack for dinner. I weigh 170, 6 foot tall and i don't know my BF for sure but if i had to guess i'd say i was sitting at between 12 and 16%. I'd like to be down to 5% or some where in there, show off the abs well. I run everymorning for at least 30 min and i upper body weight train everyother day. I don't do lower body because it pretty well developed naturally, just need to trim the fat.