Ive set a goal this year to get as lean as possible. My stats are 5'10" 180lbs, muscular, 18% Fat. Id like to take it down to 12%. I wonder if this meal i make has a lot of fat in it, can you tell me how many calories it might have. I make an omelette meal. It has, 1 Tomato, a stalk of Green Onions, 6 pieces Shitake Mushrooms, 3 slices of shaved honey cured ham (the label says 99% fat free) , 2 eggs, 2 tbs of olive oil. I eat this at least once a day. Thanks!

Eggs
1 large egg = 74 calories/5 grams fat/1.5 grams sat fat/1.9 mono unsaturated fat/cholesterol 212 mg

Shiitake mushrooms
40 calories/.2 grams fat/1.5 grams fiber

1 large tomato
33 calories/.4 g fat/2.2 g fiber

1 scallion
8 calories/.7 g fiber

1 tbs olive oil
119 calories/13.5 g fat/1.8 g sat fat/1.4 g polyunsat fat/10 g mono unsat fat

Honey Ham (I guesed on the brand name)
calories 80/fat 5.0/sat fat 2.0g/cholesterol 30 g

I'm no expert but my i'd say that's an awful lot of cholesterol on a daily basis - perhaps switching to egg whites or an egg substitute? RDA is 300 mg of cholesterol per day -and with 2 eggs you're over 400 per day...

I would take away the ham and add green/red pepper, jalapenos, or diced onions. You could even use Pam instead of olive oil. Good luck in lowering your body fat percentage!

Virtually all the fat and cholesterol in eggs comes from the yolk.

I use 1/2 cup carton egg white (about 2 eggs) with one whole egg... another option is egg beaters. But you should remove the egg itself from the diet.

Eggs are amazing, however, the amount of protein is great if you live an ACTIVE life. Protein is your friend as long as you burn-burn-burn because when protein is not burned, it is turned to F-A-T. But, if you manage your protein-exercise just right you will be AMAZED at how rock-hard you will be.

BTW, considering your other stats and the fact that you are not "over-weight" you could, and perhaps should, leave in the olive oil. You should actually aim for at least 2 tsp of olive oil per day.

Are you male or female? either way 12% BMI is pretty low, actually, extremely low, unless you are a runner or in gymnastics/marshal arts. Please keep in mind muscles throw off all the BMI tests except tests like Hydrostatic Weighing and Dual energy X-ray absorptiometry (DXA). For all intents and purposes, 18% would be the lowest you would want to go.

BMI is not the same as your percentage of body fat. Far from it. 12% is actually pretty healthy. You actually have to be at 12% or below to start seeing your abs, often actually 10%. Actually even if you were talking about BMI... well... there's just not too many runners with a BMI of 12. Just keep in mind that there's two different things. You'd never say "12% BMI". 12% bodyfat could be more like a BMI of 24. It's not a 1 to 1 relationship. You could have a tiny percentage of bodyfat percentage, yet seem grossly overweight with your BMI number.