I'm still around 10% body fat at 180 pounds and I would like to be lower. Can you help me?At the moment, I'm training 5 times a week around 6:30 PM and backloading 5 times after training.My backloads generally looks like this:POST WO: Hypertrophic Potentiator formula ( around 40 g proteins ) with 80 g dextrose. POST POST: Jasmin rice ( 100g ) with turkey or chicken + ketchup Half an hour later : Ben and Jerry ice cream.I try to limit my BL window to 2hours maximum. No junk food.On training days, I'm ingesting between 90g/110 g of fats, 170 g protein, 200 g carbs. On non training days (ULC days) : 140g fats/ 140g protein/ under 10g carbs.I was thinking in reducing the numbers of backloads? to 3 first and probably to two with 4 days ULC between monday training and friday training.Moreover in the morning, I have AM accelerator, I was thinking as well just having coco and no whey..

I want to correct my macros, on training days I said I was around 170g protein but it's more likely 150 g, on non training days between 110 and 130 g instead of 140 g. I forgot that I went down a bit on protein.. And I'm doing like agentmads now no whey in the AM only coffee and coconut oil.But do you think that's enough proteins ? I always heard 1:1 prot:fats ratio, I'm quite far from this!So I'm quite moderate on proteins.Concerning fats now, i listened  what you told me and lowered fat intake, it seem to work, it's getting tighter around the waist. I'm around 70 g on training days and between 110 and 130 on ULC days.When you say for example: 0.4g/BW, is it "lean" BW? In my case, 180 pounds at 10% so it's 162 lean BW.162 X 0.4 = 65g.