How to reduce body fat ????

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xiltepin

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I was wondering if someone could help me.
I am 27 years old and my height is 69 inches.

9 months ago I my weight was 203 pounds. Today my weight is 152 pounds, 17% body fat.
At the beginning of my diet my goal was to get to 155 pounds.

I started with only cardio. Running 7,8 kms and swimming 800meters a day. I also play soccer once a week.

Now I keep doing the same but now I am interested in reducing my body fat in order to
have 6 pack but I have been stuck in this weight for 3 months already.

What would be the best diet and training program to get my body fat down to 11% or 12% and be able to have 6 pack?

Any help will be greatly appreciated.
 
It sounds like you lost muscle mass on this crash diet you've been on. So you are 'skinny fat'.

I agree that you need to add resistance training. Keep up with the cardio. And eat properly.
 
Thank you for your recommendations.
Regarding carbs and proteins. Should I eat around the same amount?
I usually burn between 700kcal and 800kcal with cardio everyday and eat between 1,600 and 2,000kcal.
What about abs? Abs are better before or after cardio?
Sorry for asking to many questions but at the beginning I just wanted to loose fat. Now that I got to my goal I started to get interested in getting a fit body.
 
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