Clive, if that's what you want to do, then the obvious solution to me - assuming that the meals typically contain a protein source and a carb source alongside some veg and/or salad - would be to cook the same for everyone but give yourself more of the protein and veg and salad to fill you up and give yourself fewer of the carbs. Simple for some meals but obviously not so simple with things like pasta bakes or lasagne when it's all already mixed.
Ballesteros, if you are sub 10% bodyfat then you obviously have an eyesight or body image issue if you can not see your abs! But really I guess you mean that you are not ripped unless you are at 64kg.
I don't think I've ever used the term 'ripped', but yes I was referring to six-pack definition as mentioned, rather than to the vague abdominal outline when holding it in on the beach as many of us have no doubt done at some point.
Moot point anyway, I was just using an example to reassure Clive that it's quite common for fat on the belly to be the last to go, even when it looks like there's little body fat to be safely lost elsewhere. I wouldn't actually know whether I was 8%BF or 12%BF for example, as there's so much error and fudge factor with the resistance scales, but I can see the trend in measurements. Measuring at similar stages of hydration, digestion and bowel action helps
Yes agree it's the composition that matters not the BMI. % body fat is a much better indicator but hard to measure reliably, whereas BMI is of limited use but is an easy reference to measure for anyone. If you know your protein intake is sufficient and you're not seeing or feeling significant loss of muscle then you can be reasonably confident that you're retaining muscle mass.
If I go by my scales at home - I've had different ones give similar results but values are only really useful for individual trends as the absolute numbers must be taken with a large pinch of salt - then I still have visible belly fat (ie enough to obscure abs) at 8-10% BF, it's only when I get down to around 7% that I look lean there, which corresponds to about 65kg for me on numerous occasions.
I tend to only hover around that racing weight for a few weeks at a time leading up to target races, I like the occasional cake, wine, chocolate, curry and pizza too much to stay that lean all year round. I just stay within a range that I know I can get back to that level within a few weeks of good training+nutrition if I have a goal coming up.
"belly fat is both visceral and subcutaneous... ...we don't have a perfect way yet to determine which [of belly fat] is subcutaneous or visceral, except by CT scan, but that's not cost-effective."
It's common - especially among men - for the belly fat to be lost last.
For example I'm at the lower end of the 'recommended' BMI range for my height of 182cm (~6ft), but the last few kg always shows on the belly. From past experience I would have to get down to around 64-65kg in order to shift enough fat to start showing a six pack, yet at 67-68kg many would still describe me as 'skinny' and the extra half a stone has no noticeable impact on arms/legs/chest/face - just on the belt notch.
If you want to be "much quicker" then it indicates you care about the time, in which case you can only really target one of them for a decent time, and that has to be the first one. If you're able to plod around Zurich at even your long run training pace, then I'd say you undercooked Brighton and missed the opportunity to do yourself justice.