How should I go about getting to 10% body fat and maintaining it?

[Deleted member 8355]

Currently, I am 140-142 lbs at 5'9, this puts me at around 12-13% body fat estimated. According to multiple calculators I need to lose between 5-7 lbs of fat to reach 10%. So how should I go about this? I am already in a caloric deficit and all that and have no trouble being in one, but I would like to retain and build muscle as well. Basically I am just asking how would I optimize my macros? Is there any calculator that could help me with this? A calculator I am using would have me consume 175 grams of protein, 58 grams of fat, and 217 grams of carbs? Do you guys think this is enough?

In case this matters here's my workout schedule

Monday, Wednesday: 1-1.5 hours of lifting, followed by 15-20 minutes of jogging
Tuesday: 1-1.5 hours of lifting, followed by 15-20 minutes of jogging. 1 hour of fencing practice later in day
Thursday: 30-50 minutes on rowing machine, followed by 20-30 minutes focusing on a specific muscle group that I think needs some extra work on. 1 hour fencing practice later in day
Friday: 20-30 minutes of HIIT cardio, followed by 20-30 minutes of calisthenics.
Saturday: Rest
Sunday: 1 hour of fencing practice.

 

[traveler]

mirin current routine

 

[volcelfatcel]

Why do you want to lose more you autist
If your bones aren’t showing at 12 they will not show at 10

 

[Prettyboy]

I maintain 10% at 240 P / 240 F / 30-50 C

 

[Deleted member 8355]

Why do you want to lose more you autist
If your bones aren’t showing at 12 they will not show at 10

They are showing, I have decent definition just need to maximize it. You can look at some of my previous posts on where I’m currently at rn.

 

[Deleted member 8355]

I maintain 10% at 240 P / 240 F / 30-50 C

admirable, don’t know if I could consume that few carbs.

 

[Prettyboy]

admirable, don’t know if I could consume that few carbs.

The high amount of protein + fat combo makes the lack of carbs completely sustainable as it’s very satiating

 

[tehVigilante]

ur just gonna be dyel as a natty trying to get 10%.

 

[Moggie]

you sound like you want to do a body recomposition.