How to drop down to sub 10% bodyfat - Help wanted.

Yuck, why?

Yuck, why?

9-10% can look incredibly aesthetic. Not sure why you'd put a "yuck" on that.

BUMP

After 12 weeks of cutting a diet break is definitely in order. Just relax for a week, dont count calories... but dont go nuts either. Just eat like a normal person for 7 days.

It's October right now, why cut going in to winter? Agree with others you should try to add some more lean mass before starting your cut. No matter how well you cut, you are still going to sacrifice some lean mass.

Would recommend the following:
1) Take a diet break for a week
2) During this week, do your regular strength training, but at ~2/3 the weight. Sets should be easy, just go through the motions.
3) Start a slow bulk, take measurements and ideally get a bf% reading to establish a baseline.
4) During the bulk, eat at 20% over caloric expenditure on training days, and try to eat at exercise adjusted maintenance calories (ie if you play basketball eat some more calories to not run a deficit.
5) Around January, check your progress. You should be getting stronger and subsequently adding some decent lean mass. Maybe a little fat as well, but that is unavoidable.
6) In January, take another week break, and then decide whether to pursue a body recomp or cut. If you recomp, you can continue making strength gains. I would recommend recomp over cut at this point.
7) Around March, check your progress. Hopefully at this point you gained some decent muscle during the bulk, and then maintained/slightly grew your LBM during the recomp.
8) You are now ready to start a 3 month cut going in to summer.

Check out leangains.com and rippedbody.jp. Between these two sites you can dial in an exercise/nutrition approach that will allow you to be successful.

All of the above is irrelevant if you don't train like a beast. You have to kill it in the gym.

Good luck!

I was at 9% with regular IIFYM style cut with -500 per day average. Did Lyle McDonald's RFL to get to 7%. I don't think it's easily sustainable though.

I agree with SS though. Diet break and back into it sounds like the go.

I would like to point out that after thorough review of his training log, we have reasonable evidence to suggest that ChrisDavey is actually a cyborg.

A unicycling, pole dancing cyborg

Thanks mate train hard, eat clean lol

Good thread

Will keep an eye on this. I'm going to start cutting shortly, aiming to hit 7%.