Women that are lean, under 14%--how do you do it???

I just recently did a physique competition (photos in my profile) and came in at around 4.5% via skinfold caliper testing. I can tell you how I did it, but pm me if you want...no one here on MFP wants to hear about any diet that doesn't include Pop Tarts and Ice cream I don't care to argue with people on the forums anymore.

Um, 4.5% BF in a woman is not possible.

Yes, it is. Women compete at 4-7% bodyfat all the time. It's not healthy or maintainable. It's a very short-term thing. But to say it's not possible is incorrect. I concede a 3% margin for error, which exists with skinfold caliper testing. I was tested by a professional who works with physique competitors, however there is always a margin for error.

Nevertheless, it is possible, and those who say it isn't possible should get out of the way of those doing it, because unless you've done it, you can't understand how brutal it is to get that lean.

Dear, if there's a perfectly sweet and ripe peach, just off the tree, not a single dent in it's skin, there's going to be someone who will hate that, too....

No need to get in a discussion with people who have probably never been there. I looked at your pics, and I think you looked great for your competition!

Happy lifting! :flowerforyou:

no one here on MFP wants to hear about any diet that doesn't include Pop Tarts and Ice cream I don't care to argue with people on the forums anymore.

At 18% BF you'd already start seeing definition. So chances are you are not at 18% BF. Use skinfold tests to get a better estimate.

You attain a lower body fat by tracking macros and calories, making sure you eat enough protein to maintain your lean body mass, and eat at a caloric deficit.

eating clean =/= low body fat. I ate clean and was 145lbs, but very soft.

Your diary isn't open, so can't make any suggestions based on how you eat or how much you eat.

Also chances are you are over-doing it on cardio. Especially if you are doing HIIT or high intensity. Very light cardio post-weights (this LISS) or some cardio on your rest days is more than enough, and will help minimize overtraining and burnout. Both of which could likely affect body composition.

Bodybuilders and fitness models are at unnaturally low body fat levels for specific periods of time, not year round. So it'd be better to figure out a good body fat estimate and then figure out about how much you need to lose to start seeing more definition. This chart may be helpful:


Create a slight deficit, eat back exercise cals (50-75%) if you use MFP net method, and don't push yourself too hard.