Sub 10% Body Fat

MidlifeCrisisFitness

I'm getting there. 10.5% today.

Just being consistent and patient. Eating 1600 - 1800 calories and calisthenics daily (Pushups and Squats). Strength training 3 times per week and cardio 4 times. Cardio is not crazy. 15 to 40 minutes depending on the type. This weekend is swimming and rowing.

MidlifeCrisisFitness

UPDATE OK so I'm at the same weight 173 but have gained a bit of size on the quads and biceps. Not noticeable by the naked eye. Sitting at 10.4 % but perhaps a slight improvement in definition.

I'm still enjoying one cheat meal a week and hovering at 1500 - 1800 calories daily. With limited access to cardio (its still winter where I live) I may have to tighten down the cheat day to hit my goal.

Chieflrg

KHMcG wrote: »

This is really good. Thanks for the feedback. I have a few barriers that are making it challenging. At 48 yrs old I don't want to lift too heavy and I am not willing to eat my b/w in protien. I am currently eating 1/3 - 1/2 my bw in protien and staying caloric deficient. I did reduce my cardio to 2x per week. Cardio was hampering my gains.

I don't plan to maintain sub 10%. It is just my target when I started this transition journey.

"Lifting heavy" is a generic term and describes nothing specific to your goal.

I would suggest using a template that you respond to sensitively that utilizes appropriate intensity that brings you very close to failure(1 or 2 reps ). One that you recover from enough to progress and has auto regulation. Rest breaks aboutv1-2min at most.

So heavy isn't actually a goal, recruiting as many muscle motors is.

As far as protien. You need more protien now for several reasons.

1. In a caloric deficit, you need more protien now to retain muscle than if you were in a surplus trying to produce muscle.
2. At your age, we start to have a problem with atrophy. We become less efficient using protein to achieve MPS which helps prevent atrophy.

We combat this with more protien and better quality protien at that.

Unless you are enhanced and even then you probably are doing your goal a disservice by eating so low protien.

TinaZ2018

KHMcG wrote: »

UPDATE OK so I'm at the same weight 173 but have gained a bit of size on the quads and biceps. Not noticeable by the naked eye. Sitting at 10.4 % but perhaps a slight improvement in definition.

I'm still enjoying one cheat meal a week and hovering at 1500 - 1800 calories daily. With limited access to cardio (its still winter where I live) I may have to tighten down the cheat day to hit my goal.

Oh how beautifully those jeans 'hang' on your hips putting those abs in the spotlight. Amazing progress! You are an inspiration!

MidlifeCrisisFitness

Update, today is the second Friday that I've been sub 10%. This morning measured 9.14% @ 170 lbs. Target weight was 168 lbs. I'm going for it!

Measurement wise I've lost 1/2" off my waist. Shoulders are up 1/2", chest is same, biceps and quads are maintained.

Focusing on quads and shoulders while looking for waist to continue to shrink bit more.

Focussed lifting on alternating days with foundation calisthenics daily and cardio on the days without lifting. Recovery over the weekend. Eating is the same calorie deficient with a bit of extra protein from Greek yogurt.

watts6151

KHMcG wrote: »

Update, today is the second Friday that I've been sub 10%. This morning measured 9.14% @ 170 lbs. Target weight was 168 lbs. I'm going for it!

Measurement wise I've lost 1/2" off my waist. Shoulders are up 1/2", chest is same, biceps and quads are maintained.

Focusing on quads and shoulders while looking for waist to continue to shrink bit more.

Focussed lifting on alternating days with foundation calisthenics daily and cardio on the days without lifting. Recovery over the weekend. Eating is the same calorie deficient with a bit of extra protein from Greek yogurt.

Looking good mate but nowhere near sub 10%, quads should be pretty much separated, I’d estimate 12-14%

MidlifeCrisisFitness

watts6151 wrote: »

KHMcG wrote: »

Update, today is the second Friday that I've been sub 10%. This morning measured 9.14% @ 170 lbs. Target weight was 168 lbs. I'm going for it!

Measurement wise I've lost 1/2" off my waist. Shoulders are up 1/2", chest is same, biceps and quads are maintained.

Focusing on quads and shoulders while looking for waist to continue to shrink bit more.

Focussed lifting on alternating days with foundation calisthenics daily and cardio on the days without lifting. Recovery over the weekend. Eating is the same calorie deficient with a bit of extra protein from Greek yogurt.

Looking good mate but nowhere near sub 10%, quads should be pretty much separated, I’d estimate 12-14%

Yep, could be. That's ok. 3 site caliper measurements are not perfect. I'm ok with that. What I do know it that when I started uaing the same sites the same way it read 26% and now. it reads 9.14. I used a fancy fitness scale once and correlated my reading but also know that even the most expensive scales are not 100%. So if I'm actual 12%. That's ok I'm at my relative goal at 48 years old. So in a week or so I will be. on maintenance on bf and working of building a few ratios.

Carmen_TX

Congrats on achieving your goal!

To the question you asked a while back on what bf% measurement method folks use, I’ve done the Bod Pod a few times, but the results don’t always seem accurate. One time was especially bad. It said I was at under 15% but anyone looking at me would guess I was a little over 20%. The folks administering it said they didn’t think it was accurate either, but they still charged me $120

MidlifeCrisisFitness

3wks at less than 10% using my caliper method. I'm satisfied and pleased with the result.

Moving on to a new goal now.

Good luck with your journeys.

FR me if you want to know more about my journey.

Or ask to join the Midlife Crisis Fitness Group to work with other guys shooting to shred the Dad bod.

MidlifeCrisisFitness

Update today
Calipers are saying 8%. Actual must be below 10 now. Plenty of definition. Even legs now.

MostlyWater

A trainer I knew was at 4% for a show. Said it was SO hard.

MidlifeCrisisFitness

MostlyWater wrote: »

A trainer I knew was at 4% for a show. Said it was SO hard.

I was there at 19. But came. by it naturally.
Today I hit goal.

CW 168 lbs
CBF 8.5%

MidlifeCrisisFitness

Getting close!

Walter__

You look great, man. Lots of discipline.

I'm working my way to 10%. Still a long way to go. Your progress is motivating.