anybody trying to get 5% bodyfat

2

Replies

  • kdeaux1959
    kdeaux1959 Posts: 2,675 Member
    Hi everyone, my name is Felipe and im right now around 20% bodyfat trying to get to 5% bodyfat.

    I dont want to stay at 5%, just want to get there to know i can.

    Im looking for any tips, suggestions, and observations, from people that are in the same goal or achieved it already.

    Thanks
    My standard approach was: Low carb, high protein, moderate fat diet, 12-16 weeks long, an hour of moderate cardio (back then it was a stationary bike) a day, lifting for about 2 hours a day and the last week was a carb depletion/carb up process. I did it to compete, but my best was only 7% body fat.
    5% is attainable IF you're willing to do what it takes to get there.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition

    ^^^^This gentleman's advice on these matters is usually spot on... I cannot remember the last time I disagreed with him ... and it was probably me that was wrong.. LOL> While doable, remember that you will be only 2-3% from essential fat. Again, this is a short term goal and staying closer to 10% to 12% would be a more recommended maintenance level... Best wishes on your every success.^^^^
  • kennymacro
    kennymacro Posts: 3 Member
    Hey man,

    I have tried got to be about 9% before i gave it up as it simply wasn't worth it 2hrs of cardio 6x a week, hungry all the time, brain fog, tired, moody. The tips i can give you however is

    1) Make sure your metabolic rate is healthy enough to diet down to those bodyfat levels
    2) Commit yourself hard, as a natural unenhnaced athlete it could take more than 6 months to cut down to those levels.
    3) If you choose to proceed make sure you are OCD as possible with your macros

    Good luck my friend
  • la_te_ra_lus
    la_te_ra_lus Posts: 243 Member
    I've done it before. It wasn't the most enjoyable thing. I started playing around with my carb intake and it took me quite a bit of time. When I had gotten my bf% that low I was really irritable.. I had no sex drive literally none.
  • TiberiusClaudis
    TiberiusClaudis Posts: 423 Member
    Just a smidge over 9%. I started 6 weeks ago at about 15% and was hoping to get to 8% in 6 wks. Didn't make it, still have 4.6 lbs to go.

    I've lost 60 lbs before..took me 4 months back in Feb 2012.. Super hard...but not nearly as hard at this has been. You can do everything right, cardio every day, hit weights six days a week, eat under maintenance..and expect a weight loss the next day and bam..you're up 2 lbs and you are at a total loss on why. But you stick to it and 3 days later boom..it goes back off. At the lower BF% the normal "weight loss laws" don't seem to apply (and yes, this is life according to TC...my own experience, can't speak for others).

    How does it feel???...well..pretty fantastic actually. I've been "big" before, but never "shredded". It freaks you out to feel and see your rib cage when you lay down. When you rest your hand on your legs, you can feel the indentions. Your triceps sticks out without flexing.

    My face has gotten very thin..almost too thin according to the wife. And for me it's true, when I'm covered up, you can no longer tell I lift...at least comparied to when I was 30lbs heavyier..but when I take my shirt and sweats off...let's just say that isn't the case. To be honest, I never thought I'd actually achieve it. The hunger pains were off the chart sometimes and you sometimes feel like saying F it and go "cheat". All my favorite foods have been long ago left behind like choc milk, pesto, pizza and don't even think about booze. And yes I know I could put those in my log and work around them, but I preferred to go a bit more hard core...high proteins, low(er) carbs but keeping my fats reasonable. Lots of chicken, salmon, coffee and water.

    Had a lot of support from my peps on this journey including MightyMax.

    As in any post, you run into people that will disagree with what you say/post. So let me say, this is my story and I'm sticking to it. and yes, tomorrow I post pics. :tongue:
  • Taiser
    Taiser Posts: 81 Member
    It's doable... I was around that for a bit back in college. By no means fun since I was basically eating nothing but "seaweed" and water. Zero carbs, lots of fluids and LOTS of gym work/cardio (and I hate cardio!! :( ).

    I don't see the point anymore of going that low unless you are going to some form of competition. Anything under 10% for a man is a pretty heavy shredded look IHMO. I'm at about 16-18% and my wife thinks that is fine, LOL but I'm looking for around 12-15% and I'll be happy. That level is fairly easy to maintain with my current intake/workout routine, while allowing a some comfort cheating. I just have to work a little longer to reduce, but I'm almost there...

    If you do go down to 5% don't stay there too long, it's really hard on the body, but if you want to just see if you want to do it, go for it, take some pictures and go back to a "healthier" range! Good luck!! :)
  • Taiser
    Taiser Posts: 81 Member
    Here's a couple of charts I found that are interesting.... :)

    ...EDIT

    Damn, can't get the embedding to work... :(
  • Taiser
    Taiser Posts: 81 Member
    Try this again...

    MaleChart_zps48db1798.jpg


    Femalchart_zps0f77cff3.jpg


    That worked!!! Man they have to update this forum... should be this hard to embed a photo! :(
  • fcgfit
    fcgfit Posts: 10
    I appreciate everyone for the great advice and especially for the experiences which i think it is the most important. Now i have a clue of what this journey is going to be like.

    Every week i will post a progress picture, and update my weight.

    I m also excited in how hard it will be, maybe i m to face my hardest challenge yet.

    Like some other reply said does the weight loss laws apply at this level of bf%. Like caloric deficit and cardio

    Thanks Again Everyone
  • ninerbuff
    ninerbuff Posts: 48,974 Member
    Hey man,

    I have tried got to be about 9% before i gave it up as it simply wasn't worth it 2hrs of cardio 6x a week, hungry all the time, brain fog, tired, moody. The tips i can give you however is

    1) Make sure your metabolic rate is healthy enough to diet down to those bodyfat levels
    2) Commit yourself hard, as a natural unenhnaced athlete it could take more than 6 months to cut down to those levels.
    3) If you choose to proceed make sure you are OCD as possible with your macros

    Good luck my friend
    This ain't no lie. I was moody all the time and felt spent especially the last couple of weeks. All I did was sit at home and veg out after work. It's not fun especially if you like to eat and when the foods are so BLAND everything you eat gets to be a chore.
    It may be slightly easier now because their are more options with seasonings and spices that don't carry as much sodium.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • ndj1979
    ndj1979 Posts: 29,136 Member
    honestly, I would be happy to get to 10% and then re-evaluate from there….right now i am moving around 12% but I think i may have dropped another half percent with this cut, as i am down about seven pounds….
  • Bernadette60614
    Bernadette60614 Posts: 707 Member
    My doctor has advised me not to lose too much weight because of the possible loss of bone mass. I don't know how this would work with your goal but you might want to check into the long term effects of body fat that low.

    If you're looking for a challenge, why not join a sports team and focus on something like faster and a better hitter? It has a social component as well as physical.
  • ninerbuff
    ninerbuff Posts: 48,974 Member
    My doctor has advised me not to lose too much weight because of the possible loss of bone mass. I don't know how this would work with your goal but you might want to check into the long term effects of body fat that low.

    If you're looking for a challenge, why not join a sports team and focus on something like faster and a better hitter? It has a social component as well as physical.
    If one kept the bones under stress, then bone mass loss would be minimal. Moderate exercise strengthens bones increasing it's density and thereby retaining it's mass.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • fcgfit
    fcgfit Posts: 10
    My doctor has advised me not to lose too much weight because of the possible loss of bone mass. I don't know how this would work with your goal but you might want to check into the long term effects of body fat that low.

    If you're looking for a challenge, why not join a sports team and focus on something like faster and a better hitter? It has a social component as well as physical.


    Very good advice. Thanks

    I m by no means trying to damage my health, if this progress it is only discomfort and pain, im ok with that because both can be endured, and usually you come out stronger. But if it brings many health problems, i ll go only as far as my good judgement goes.

    Thanks again everyone
  • dsm1991
    dsm1991 Posts: 156
    going for 6 - 7 % personally and lean bulk
  • GreatDepression
    GreatDepression Posts: 347 Member
    going for 6 - 7 % personally and lean bulk

    but you already look so amazing and beautiful! So when trying to get extra lean, you have to really lower your carb intake? The majority of my carbs currently come from vegetable and fruit and it was difficult to get there.
  • MelsAuntie
    MelsAuntie Posts: 2,833 Member
    Not me, I think I look best at about 25%, maybe 30%.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    Perceptions of what is or isn't achievable or desirable change over time. It wasn't that long ago a professional soccer player could be at 20% body fat - today, you can't even get on Chelsea's reserve squad unless you have single-digit body fat.

    I've never been that low so have no specific wisdom to pass along - just want to say good luck! It's a hell of an aggressive goal, but there's nothing wrong with that, that's how the goalposts get moved.

    Cheers!

    :drinker:
  • holly1283
    holly1283 Posts: 741 Member
    If anyone out there thought the % rates and body images of those really low people from Taiser, looked good, just peel off your skin and then the fat and all you will see is blood vessels and muscle. When natives would skin the enemy it was called barbaric what is this called? I appreciate a lean muscular body not blood vessels, skin, muscle and sinews. We call eating disorders sick. I'm thinking that kind of obsession rates right up there with them.
  • f1redshoes
    f1redshoes Posts: 79
    A dancer friend of mine (male) is around 5%, but that's with very little effort because it's his natural build. He started out a bit stick-insect-y and had to gain all the muscle through hard work (and a lot of food). Even as a female, and therefore designed to carry more fat, it's been easier for me to get my % down than for him to gain muscle!
  • joan23_us
    joan23_us Posts: 263 Member
    Try this again...

    MaleChart_zps48db1798.jpg


    Femalchart_zps0f77cff3.jpg


    That worked!!! Man they have to update this forum... should be this hard to embed a photo! :(

    A word of caution though, this pictures are most likely from athletes whose been training for years, you reaching your goal of 5% bf might not look the same as that guy on the pic, nonetheless.... chasing your goal and being the best you can be is what its all about.... i hear yah man! go for it!
  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
    i find it hilarious that 5% is the ONLY bf not represented on that chart.:laugh:
  • Kevalicious99
    Kevalicious99 Posts: 1,131 Member
    I am about 12% right now .. and I don't dare go below about 10%.

    I only have some abdominal fat to lose still .. but honestly the name of the game is to gain muscle and strength and improve overall fitness as time goes on. But losing much more body fat ... no way.

    I have already been called a "Crack head" at 12% .. and trust me, I don't see many people with body fat % like mine. I am pretty skinny by many peoples standards .. but I can see the light and there is room to improve.

    I have seen pictures lately of 8% .. and I just about puked. No thanks.
  • ninerbuff
    ninerbuff Posts: 48,974 Member
    If anyone out there thought the % rates and body images of those really low people from Taiser, looked good, just peel off your skin and then the fat and all you will see is blood vessels and muscle. When natives would skin the enemy it was called barbaric what is this called? I appreciate a lean muscular body not blood vessels, skin, muscle and sinews. We call eating disorders sick. I'm thinking that kind of obsession rates right up there with them.
    The people that attain it, do it for competition. It's not a percentage they hold for more than a day or two at most. I wouldn't call it a disorder, because it takes NUTRITIONAL correctness to get there, whereas an eating disorder is usually opposite of that.
    You may not accept the look, but there are lots of people who come to watch the competitors that do. Doesn't mean their view is incorrect. It's a subjective opinion of what looks good from one person to another.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • Yagisama
    Yagisama Posts: 595 Member
    i find it hilarious that 5% is the ONLY bf not represented on that chart.:laugh:

    5, the forbidden body fat percentage. :wink:
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I've been dexa'd at 7% at my lowest. (if they take out brain which is fat, it was 6.3%) At the time, I didn't think I was that lean. I was quite surprised. I maintained in the 8-10% range for about a year before bulking up for more strength gains.

    I am now 11-12% and back on the cut in prep for first novice bb comp. No idea what exact % I am aiming for but as lean as possible basically. 16-17 weeks to go.
  • GreatDepression
    GreatDepression Posts: 347 Member
    Gosh, I am so fat.
  • melb_alex
    melb_alex Posts: 1,154 Member
    Try this again...

    MaleChart_zps48db1798.jpg


    Femalchart_zps0f77cff3.jpg


    That worked!!! Man they have to update this forum... should be this hard to embed a photo! :(

    according to that chart 15% is good on the male and between 25%-20% on the female.
    but I know people that are lower for asthetic and competition purposes i.e not easily attained or sustained but good on you :)

    I am sitting around 19-20% and pretty happy so thanks for that comparative; good guide.
  • errorist
    errorist Posts: 142 Member
    I've been dexa'd at 7% at my lowest. (if they take out brain which is fat, it was 6.3%) ...

    Now there's an idea to push the BF% that little bit lower!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I've been dexa'd at 7% at my lowest. (if they take out brain which is fat, it was 6.3%) ...

    Now there's an idea to push the BF% that little bit lower!

    Decapitated bodies are always the leanest
  • dieselbyte
    dieselbyte Posts: 733 Member
    At my lowest I was around 6%. But honestly, I look back now and feel that was stupid and unecessary because I wasn't competing. Your body really does fight you to be that low. Like other posters mentioned, I felt irritable, my sex drive was low, and I was in a fog towards the end of the week - I'd incorporate refeeds on Saturday, but by Wednesday or Thursday I felt drained (should've done two refeeds). I remember being drained at nights, and being very short with people because I'd get pissed at little things.

    While you can do it, be prepared to deal with everything that comes along with it, both mentally, physically and health wise. If you are drug free and aren't injecting test and other compunds, you can really wreak havoc on your hormone and testosterone levels. Many natural individuals that don't pay attention to warning signs and go after low single digit body fat levels incorrectly with diet end up requiring hormone replacement therapy and testosterone replacement therapy - sometimes for life.

    If you are willing to push your body, that's your choice and right, as it was mine. As was also mentioned, low carb, high protein and moderate fat is ultimately the best way to go. Just be sure not to sacrifice your fat intake. Protein and fat are essential macros. Screwing up and going low fat for an extended period of time will almost guarantee HRT and TRT in your future.

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