success in cutting body fat percentage...?

ndj1979

I am just curious to hear from some of my fellow MFPers that have had success getting their body fat % into the 10% range. I am right around 13% now and am trying to get to ten percent for beach season. Would just like to see some success stories/methods that I could potentially incorporate into my routine.

I do four day a week upper/lower split with wednesdays off (usually 5 minute treadmill 20min abs) and then run or sprint train on Saturdays. My lifting revolves around deadlifts, squats, bench press, over head press, weighted chin ups and pull ups, etc.

Looking forward to hearing from you all ....

CoachDreesTraining

It's almost entirely diet.

I was floating around that 10-15% range for years working out 3-4 times a week. Just in the last 2 months I cut down on processed foods and dropped under 10% in about a month. I also cut down my exercise to about 1.5 hours a week (switched to super-setting 2-4 heavy exercises in a row to keep HR up and save time).

Heavy weights + clean diet = 6-pack

koko12

you can try calorie or carb cycling

brandon17013

Knowing how long you have been dieting... I suggest a reverse diet for a few months. You may need to get your metabolism back up and then hit the diet again. Otherwise, you'll have to reduce calories more.... and you may risk long term metabolic damage doing that. I know you want to be lean for beach season. But your body don't give a **** what your schedule is! lol

SyStEmPhReAk

I'm maintaing at 5.5%-6% BF currently. On my initial cut, I made sure I stuck to a strict calorie deficit, watched my macros and continued to workout at the gym. I dropped a significant amout of BF within 2.5-3 mos doing that.

markdavy1982

System, what is your current weight and height?

ndj1979

system how much of a calorie deficit?

Did you eat at maint on work out days and then deficit on non work out days...or just deficit everyday...

just curious...