Just do what Michael Phelps does, eat 12000 calories per day. You have to swim 50 miles per week though. http://blogs.wsj.com/health/2008/08/13/the-michael-phelps-diet-dont-try-it-at-home/
In my non-expert opinion, 7% is unrealistic maintenance unless you've got some kick ass genetics. I was around 13 or 14% myself last March and got to about 9% fairly quickly (about 3 months), but at that point I hit a plateau and it took probably 6 months to get down to low 8's consistently. At one point I wanted to see just how low I could go, so I took a week and pretended I was preparing for a competition. I cut carbs, manipulated water intake, took hot epsom salt baths, etc. and even then I only managed 6.9%, and that didn't even last a day. Just remember that 10% body fat is a great goal in and of itself, and try to be realistic. Get there first and then see if you even care to go any lower. *My body fat %'s above are based on readings from this weight scale and may not be 100% accurate. But it's a convenient way to monitor net gain and loss. I highly recommend buying one.
Walking lunges or even standing lunges kill body fat, especially in the abdomen region. I do it for 20 minutes, 6 times a week . I've got my definition back where you can see the tone (those V lines) from my obliques to my pelvic bone. The lady loves it.
You'll look ALOT better if you maintain muscle when getting down to a lower BF%. Just basically caloric deficit, high protein, low carbs, low fats, don't do what I did though. I cut out so much fat and carbs for a solid month, got down to around 9% and then crashed completely, was incredibly irritable, had no energy in the gym and felt flat. You should always lift weights if possible. Whats the point of getting down to 7% bodyfat if you look like a dehydrated anorexic greyhound
Bodyfat calipers. They're cheap and they come with a 3-4 point chart to get an estimate. I think I remember seeing online variations that used more than 10 different points so they must be more accurate.
