aiming for body fat below 10%
ferdinandthong
Posts: 57 Member
As i know there is no such thing as Plateau, but you do need a refeed day where you consume high carb above maintenance to drop that last pound of fat. My question is if i do not lower my carb intake all the time, i do not workout often, do i still need refeed day? my body fat is around 13%-15%
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Something that helps lower body fat percentage is increased muscle mass. And that's a whole different nutritional plan. If you're not body building--how'd you come to 10% or less as your goal?0
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How far below 10% and are you talking long-term or a competition goal
Extremely Low BF is short-term only and also partly a result of conscious dehydration for competition / shoots
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You posted the same question in my AMA. As I said there, you simply don't have enough lean mass to get to your goal without looking starved. Your weight is pretty low already and losing any more is probably a bad idea. If you arent happy with your physique it's going to be much more effective to do a lean bulk, then after 6 month to a year return to fat loss. Why don't you exercise more? Losing weight workout resistance training, especially when you don't have much to lose, can result in losing lean mass rather than fat. This works against just about anyone's goals. You really need to evaluate what you are trying to accomplish long term and why. It would be helpful if you let us know your long term goal.ferdinandthong wrote: »As i know there is no such thing as Plateau, but you do need a refeed day where you consume high carb above maintenance to drop that last pound of fat. My question is if i do not lower my carb intake all the time, i do not workout often, do i still need refeed day? my body fat is around 13%-15%
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My goal is to get beach body. As i know the less body fat you have, the more lean muscle u will gain during bulking. There is one more obstacle that hold me back which is i used to be a fat guy, now i have successfully lean down so i am afraid to gain fat again. Hope you understand what im trying to say. I want nice abs, beach body, V tamper. But i just dunno when should i bulk.0
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Aren't you the guy eating less than 1000 calories a day?0
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Laurend224 wrote: »Aren't you the guy eating less than 1000 calories a day?
Yes, but after i got the advice from all of you i start to increase my calories.0 -
ferdinandthong wrote: »Laurend224 wrote: »Aren't you the guy eating less than 1000 calories a day?
Yes, but after i got the advice from all of you i start to increase my calories.
Bro, you need to eat more than the 30g protein you've been eating. And 1200 calories isn't enough either. Stop cutting. Start lifting and eating big. You are not doing your body any favors right now.0 -
ferdinandthong wrote: »My goal is to get beach body. As i know the less body fat you have, the more lean muscle u will gain during bulking. There is one more obstacle that hold me back which is i used to be a fat guy, now i have successfully lean down so i am afraid to gain fat again. Hope you understand what im trying to say. I want nice abs, beach body, V tamper. But i just dunno when should i bulk.
you bulk when you want to get bigger. then when you are as big as you want to be, but fatter than you'd like, you cut.
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Epic troll is epic!-2
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Ok starting tml onward i will begin my bulk, any advice for bulk? This is my first time bulking, i really scare.0
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You should repost in the gaining weight forum...but essentially here you go:
1. Find your TDEE and eat 300-500 calories above that
2. Figure out your macros (1g/lb body weight protein, .4g/lb body weight fat, the rest carbs)
3. Start lifting heavy 3x/week--run a program like StrongLifts 5x5 as you are a beginner.
4. Rest.
5. Seriously, keep eating.0 -
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You should repost in the gaining weight forum...but essentially here you go:
1. Find your TDEE and eat 300-500 calories above that
2. Figure out your macros (1g/lb body weight protein, .4g/lb body weight fat, the rest carbs)
3. Start lifting heavy 3x/week--run a program like StrongLifts 5x5 as you are a beginner.
4. Rest.
6. Seriously, keep eating.
Im not new to weightlifting but im new to bulking. I weightlift for few years but never get serious. So stronglift 5x5 still ideal for me?
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ferdinandthong wrote: »You should repost in the gaining weight forum...but essentially here you go:
1. Find your TDEE and eat 300-500 calories above that
2. Figure out your macros (1g/lb body weight protein, .4g/lb body weight fat, the rest carbs)
3. Start lifting heavy 3x/week--run a program like StrongLifts 5x5 as you are a beginner.
4. Rest.
6. Seriously, keep eating.
Im not new to weightlifting but im new to bulking. I weightlift for few years but never get serious. So stronglift 5x5 still ideal for me?
Judging by your photo, yes, StrongLifts will be ideal.
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ferdinandthong wrote: »you do need a refeed day where you consume high carb above maintenance to drop that last pound of fat.
Yeah ... ummm ... no ya don't, Bro.
BroScience, right?
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Lolz.-2
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fatfudgery wrote: »Epic troll is epic!
Yep. I like the part about trying to get a beach body by losing more weight -- knee slapper!-2 -
You are going to look like a skeleton if you drop below 10% BF because your lack of muscle. Build muscle first.-2
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To achieve that goal, I'd spend AT LEAST the next year gaining muscle mass. You need to up your protein intake BIG TIME as well as your calorie intake. You also need to start lifting consistently the entire time you are gaining weight. After about a year, reevaluate and maybe then you'll be ready to lose weight again. At your current physique, losing weight will take your further from your goals.ferdinandthong wrote: »My goal is to get beach body. As i know the less body fat you have, the more lean muscle u will gain during bulking. There is one more obstacle that hold me back which is i used to be a fat guy, now i have successfully lean down so i am afraid to gain fat again. Hope you understand what im trying to say. I want nice abs, beach body, V tamper. But i just dunno when should i bulk.
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OP why don't you just get a trainer at the gym??0
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I'm sorry dude, but beach bodies are made up of more than just candy, noodles, and peanut butter. Fix your diet.0
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While to you want to cut your life expectancy?
Look at the first graph in this article below that shows one can start shaving months off of life expectancy if your BMI drops below 22. 22-25 is the first sweet spot. 19-29 is the second sweet spot especially when buying life insurance to get better rates.
bariatricnews.net/?q=news/11987/waist-height-ratio-better-predictor-mortality-bmi
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I just a beginner on cutting and bulking! I admire the result from Vismal and he mention before dont care what other people say such as "dude u r too skinny bulk up", just keep go on and i do a lot of research, many of u here also mention as long as there is a deficit, u will lose fat! THIS IS WHAT I LEARNT AND SOME OF YOU KEEP SAY IM TROLL!!!! Do you know the fear and stress i have when you used to be a fat **** and finally get into this lean and now you trying to bulk up? I know my calories are low BUT again you all mention before if your weight stop dropping, cut more calories!! WELL I JUST FOLLOW AND NOW YOU SAY IM TROLLING!!! I am so miserable, fear, stress, and sad! I just want a beach body thats all, im not lazy, i have strong will power but i just dont know what should i do now!!!0
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ferdinandthong wrote: »I just a beginner on cutting and bulking! I admire the result from Vismal and he mention before dont care what other people say such as "dude u r too skinny bulk up", just keep go on and i do a lot of research, many of u here also mention as long as there is a deficit, u will lose fat! THIS IS WHAT I LEARNT AND SOME OF YOU KEEP SAY IM TROLL!!!! Do you know the fear and stress i have when you used to be a fat **** and finally get into this lean and now you trying to bulk up? I know my calories are low BUT again you all mention before if your weight stop dropping, cut more calories!! WELL I JUST FOLLOW AND NOW YOU SAY IM TROLLING!!! I am so miserable, fear, stress, and sad! I just want a beach body thats all, im not lazy, i have strong will power but i just dont know what should i do now!!!
If you really are serious then the first thing you need to do is stop what you are doing and reverse diet to a normal intake. Slowly increase your calories 100 per day each week until your weight start to come up a bit. This will tell you what your maintenance should be and it will also help your body normalize it's hormones etc. If you've been doing a long-term, caloric deficit your body will need to normalize it's hormones etc and you need to let it get back to some stability.
If you haven't started a heavy lifting program start now and as you add back in more calories you should start gaining back some muscle. What you are trying to do right now isn't going to be good for you and will be unsustainable. Don't kill yourself for an unrealistic goal but rather look for something you can sustain for life and try putting on some muscle. You'll be much happier when you have more size and you'll look better.0 -
ferdinandthong wrote: »I just a beginner on cutting and bulking! I admire the result from Vismal and he mention before dont care what other people say such as "dude u r too skinny bulk up", just keep go on and i do a lot of research, many of u here also mention as long as there is a deficit, u will lose fat! THIS IS WHAT I LEARNT AND SOME OF YOU KEEP SAY IM TROLL!!!! Do you know the fear and stress i have when you used to be a fat **** and finally get into this lean and now you trying to bulk up? I know my calories are low BUT again you all mention before if your weight stop dropping, cut more calories!! WELL I JUST FOLLOW AND NOW YOU SAY IM TROLLING!!! I am so miserable, fear, stress, and sad! I just want a beach body thats all, im not lazy, i have strong will power but i just dont know what should i do now!!!
If you are getting different opinions from different people at different times... welcome to the internet. But dude.. you are skinny. Getting skinnier isnt gonna help. You are lean enough to have good partitioning between muscle and fat. Get a good program and start building some muscle in surplus. I was way fatter than you when I went into surplus lifting heavy and while I have got a little more fat around the middle... I have lost fat before. It's really not that hard to lose a pound or two a week without losing much muscle. Just get started on the harder (but way more fun) part of increasing muscle and getting stronger!0 -
Vismal said most of the time people just lack of patience to see the result WELL i being patience but most of you scolded at me and ask me to eat more including Vismal himself. I just follow what i learnt from you all and i get scolded? Calories in vs calories out is the only thing matters for fat loss and bulking, this is what you all keep saying as well and i follow. I eat cookies and peanut butter and mee because 1. it is easier to track the calories, i want to make sure i do not overestimate my food 2. i trying to help my mum save up money, i live alone and i lean chicken and healthy food are more expensive, i know because ive been eating super healthy and clean before. So now i just want to help my parents save money and eat something cheaper.0
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