Wanting bodyfat below 10%
macrogoals
Posts: 7 Member
Currently , 6'2 215. Bodyfat is 11.8%, but been stuck for 2 months. Thoughts on successful ways to lower percent below 10?
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Replies
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This is the right place, but folks will probably need more details about your diet and training.3
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How are you measuring your body fat percentage? What's your training plan like? How many calories are you eating?
The way you lower body fat is to eat at a deficit. Getting adequate protein and following a lifting program help preserve lean mass. Beyond that there's just no magic to lowering body fat.7 -
Nutrition: 1,870 calories , 40% protein 30%fat 30% carbs. Was lifting 4 days a week on a split programming. Last 2 months have been a lot of travel , so not a lot of lifting. Started back into lifts this week.1
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How long have you been cutting?1
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Since November1
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Whoa.. I lose weight on 2200 and I'm only 5'9" 170 lbs. with an activity level of sedentary.0
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IMO you should cut down on the fat and increase the protein, aim for around 215 grams/day. The thermic effect of protein is around 20-30%, carbs are around 5-10% but fat is only 0-3%.4
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macrogoals wrote: »Since November
That's a long time. I'd take a maintenance break for a month or two, get your NEAT up a bit (it's suppressed at the moment), then try again. You are assuredly losing some muscle with the fat and getting a lower BF will be counter productive at this point. Could be better to bulk first, gain some pounds and try again with a higher lean mass and NEAT.
Although... I was in a long cut and my goal was almost within reach. Intermittent fasting by skipping breakfast and having black coffee allowed me to adhere to my calories better and my weight dropped, I used it for 3 months. IF is in my bag of tricks now for when it's cut time again.2 -
I agree with a lot of the comments here. Your caloric intake is REALLY low and that's going to be slowing your metabolism a lot.
I'm 51 years old and 5'11', and I'm stalled a bit too but between 8.1 and 8.5 percent bodyfat (by Dexa) at 176 pounds. I eat in excess of 3800 calories a day most days, and in excess of 4500 on a weekly "cheat/refeed" day! My age should have my metabolism slowed down but I create my caloric defecit by lifting heavier or longer instead of eating less. That's a great way to speed up your metabolism because muscle is more metabolically expensive tissue.
Shoot for more protein intake too... You should be around or over 1g per pound of bodyweight (I aim for about 200g protein per day).7 -
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jamesakrobinson wrote: »I agree with a lot of the comments here. Your caloric intake is REALLY low and that's going to be slowing your metabolism a lot.
I'm 51 years old and 5'11', and I'm stalled a bit too but between 8.1 and 8.5 percent bodyfat (by Dexa) at 176 pounds. I eat in excess of 3800 calories a day most days, and in excess of 4500 on a weekly "cheat/refeed" day! My age should have my metabolism slowed down but I create my caloric defecit by lifting heavier or longer instead of eating less. That's a great way to speed up your metabolism because muscle is more metabolically expensive tissue.
Shoot for more protein intake too... You should be around or over 1g per pound of bodyweight (I aim for about 200g protein per day).
How much do you weigh and what is your height? I am almost the same age as you at 48. I am 5 ft 6 at 142 lbs. My maintenance calories seems to be about 2500 per day. I am cutting on 200/ per day. I think that I am at about 10-13 %. You look pretty good!1 -
donkey9512 wrote: »jamesakrobinson wrote: »I agree with a lot of the comments here. Your caloric intake is REALLY low and that's going to be slowing your metabolism a lot.
I'm 51 years old and 5'11', and I'm stalled a bit too but between 8.1 and 8.5 percent bodyfat (by Dexa) at 176 pounds. I eat in excess of 3800 calories a day most days, and in excess of 4500 on a weekly "cheat/refeed" day! My age should have my metabolism slowed down but I create my caloric defecit by lifting heavier or longer instead of eating less. That's a great way to speed up your metabolism because muscle is more metabolically expensive tissue.
Shoot for more protein intake too... You should be around or over 1g per pound of bodyweight (I aim for about 200g protein per day).
How much do you weigh and what is your height? I am almost the same age as you at 48. I am 5 ft 6 at 142 lbs. My maintenance calories seems to be about 2500 per day. I am cutting on 200/ per day. I think that I am at about 10-13 %. You look pretty good!
I'm 5'11" 176 pounds (+-2 from day to day)
Thanks!0 -
jamesakrobinson wrote: »I agree with a lot of the comments here. Your caloric intake is REALLY low and that's going to be slowing your metabolism a lot.
I'm 51 years old and 5'11', and I'm stalled a bit too but between 8.1 and 8.5 percent bodyfat (by Dexa) at 176 pounds. I eat in excess of 3800 calories a day most days, and in excess of 4500 on a weekly "cheat/refeed" day! My age should have my metabolism slowed down but I create my caloric defecit by lifting heavier or longer instead of eating less. That's a great way to speed up your metabolism because muscle is more metabolically expensive tissue.
Shoot for more protein intake too... You should be around or over 1g per pound of bodyweight (I aim for about 200g protein per day).
Just gotta say your profile pic is great!
Pmsl0 -
Drink apple cider vinegar before your meals with 8oz glass water ..google that ish36
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maddiesdad639 wrote: »Drink apple cider vinegar before your meals with 8oz glass water ..google that ish
With water? Just line up a bunch of shot glasses and take it pure! The water will dilute the ACV and reduce it's potency. #woo7 -
Thank you all for the advice. I lost the weight Nov. 28th through April 20th. Been in maintaince phase April 20-till Mid Aug. Last two weeks, been increasing lifting, but calories are 1,870 Monday-Friday and I'm increasing on weekends. Also, fasting 6pm till noon on weekdays. Too much? I'm 6'2 215, bodyfat 11%.0
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macrogoals wrote: »Thank you all for the advice. I lost the weight Nov. 28th through April 20th. Been in maintaince phase April 20-till Mid Aug. Last two weeks, been increasing lifting, but calories are 1,870 Monday-Friday and I'm increasing on weekends. Also, fasting 6pm till noon on weekdays. Too much? I'm 6'2 215, bodyfat 11%.
Seems ok to me, since you are cutting, you won't need to lift very much (60% of whatever you did before, or so, keep the weights high, reduce the sets). We'll see how it goes in a few weeks maybe.2 -
macrogoals wrote: »Nutrition: 1,870 calories , 40% protein 30%fat 30% carbs. Was lifting 4 days a week on a split programming. Last 2 months have been a lot of travel , so not a lot of lifting. Started back into lifts this week.
You haven't been lifting much for two months. You say your BF% hasn't changed in two months. Get back to lifting - I see that you said you've been increasing - and give it another month or so.
That said, it seems like your Calories are a bit on the low side for your size - how big of a deficit are you running?0 -
Gallowmere1984 wrote: »jseams1234 wrote: »surjiosurjio wrote: »Is anavar good for cutting
Yes, and lol... taboo subject on these forums. Contrary to some claims it will shut down HPTA just like the others.
This. Var should almost never be run by males without a T base.
This also isn't the place for this, but I wanted to throw that out there before you did something stupid.
Addendum- given your noobish question, I figure this advice is also warranted: proper *kitten* bloodwork. Make it happen.
All this.
Plus; don't do it. You're obviously extremely unaware about the dark side.5 -
macrogoals wrote: »Currently , 6'2 215. Bodyfat is 11.8%, but been stuck for 2 months. Thoughts on successful ways to lower percent below 10?
Obviously, I am assuming your diet and workout regimen are already on point. If not, that is the first place to look.
With that said, some things that I've found to be successful in order of easiest to miserable-est:
1) Intermittent fasting (TBH you'll probably need more than this to hit 8% unless you have got tier genetics)
2) Ice baths: start at 60 degree water temp, and work your way down to 50. Get out as soon as you start to shiver. It'll be really short at first, but eventually you want to work up to 30-40 minutes in 50 degree water. This helps a lot with stubborn abdominal fat.
3) Cyclical ketogenic diet
4) CKD+glycogen depletion workouts (check out UD2.0 for a good example protocol)
If not of that works, you can always try a PSMF, but you are almost certain to lose some lean body mass as well with that approach.4 -
If you have stalled and have been doing this for awhile....which is sure seems like you have.....take a break. Both from the gym and from the nutrition. Now, not talking about several weeks. A few days. Maybe a week. But just kinda chill for a moment.....
I think that someone else suggested that. So, forgive me for being a copy cat.
Also, what is your goal? Yes, you sorta answered that in your 'body fat under 10%' comment. But what is your real goal? Walking around with a body fat under 10% every day is tough, man! Well, for most people! And, no - I am no where near 10% body fat (on the plus side of 10%).0 -
CWShultz27105 wrote: »If you have stalled and have been doing this for awhile....which is sure seems like you have.....take a break. Both from the gym and from the nutrition. Now, not talking about several weeks. A few days. Maybe a week. But just kinda chill for a moment.....
I think that someone else suggested that. So, forgive me for being a copy cat.
Also, what is your goal? Yes, you sorta answered that in your 'body fat under 10%' comment. But what is your real goal? Walking around with a body fat under 10% every day is tough, man! Well, for most people! And, no - I am no where near 10% body fat (on the plus side of 10%).
I would say it's the getting to 9-10% that seems so difficult for most people. Once you have done what it takes to get there, holding it is much easier.
Now, trying to stay in the 6-8% range is where things become a severe pain in the *kitten*, because you're treading a pretty fine line between eating enough to avoid catabolism and not putting on bodyfat. Anything lower, and we're talking temporary states for nearly anyone, with very few exceptions (I can think of two).0 -
wackyfunster wrote: »macrogoals wrote: »Currently , 6'2 215. Bodyfat is 11.8%, but been stuck for 2 months. Thoughts on successful ways to lower percent below 10?
Obviously, I am assuming your diet and workout regimen are already on point. If not, that is the first place to look.
With that said, some things that I've found to be successful in order of easiest to miserable-est:
1) Intermittent fasting (TBH you'll probably need more than this to hit 8% unless you have got tier genetics)
2) Ice baths: start at 60 degree water temp, and work your way down to 50. Get out as soon as you start to shiver. It'll be really short at first, but eventually you want to work up to 30-40 minutes in 50 degree water. This helps a lot with stubborn abdominal fat.
3) Cyclical ketogenic diet
4) CKD+glycogen depletion workouts (check out UD2.0 for a good example protocol)
If not of that works, you can always try a PSMF, but you are almost certain to lose some lean body mass as well with that approach.
I hope that I never need to go through keto diet to get to 10%. That is the sweet spot for being asthetically attractive for men anyway. I find it gross when people are full of veins.0 -
macrogoals wrote: »Since November
That's a long time. I'd take a maintenance break for a month or two, get your NEAT up a bit (it's suppressed at the moment), then try again. You are assuredly losing some muscle with the fat and getting a lower BF will be counter productive at this point. Could be better to bulk first, gain some pounds and try again with a higher lean mass and NEAT.
Although... I was in a long cut and my goal was almost within reach. Intermittent fasting by skipping breakfast and having black coffee allowed me to adhere to my calories better and my weight dropped, I used it for 3 months. IF is in my bag of tricks now for when it's cut time again.
What's NEAT?0 -
macrogoals wrote: »Since November
That's a long time. I'd take a maintenance break for a month or two, get your NEAT up a bit (it's suppressed at the moment), then try again. You are assuredly losing some muscle with the fat and getting a lower BF will be counter productive at this point. Could be better to bulk first, gain some pounds and try again with a higher lean mass and NEAT.
Although... I was in a long cut and my goal was almost within reach. Intermittent fasting by skipping breakfast and having black coffee allowed me to adhere to my calories better and my weight dropped, I used it for 3 months. IF is in my bag of tricks now for when it's cut time again.
What's NEAT?
What is 'IF' (Moderators: can we get a glossary of terms?)
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NEAT - non exercise activity thermogenesis, the calories we burn doing day to day stuff
IF - intermittent fasting1 -
Thanks. Is there a way to reach 10% bf without anything extreme like Keto? I'm Italian and cannot fathom cutting out pasta. I am so close at 12% but been stuck at 12% bf.
(I will give up bodybuilding before I give up pasta)0 -
10% is no easy feat for most guys- your body may not naturally want to go there. Without seeing everything you're doing - diet and workout, its hard to say, but yeah, you will probably have to cut back on the pasta
. Having said that however, I should mention that your calories are uber LOW for someone your size and activity levels! I am a 5'6 155lbs female and I eat way more than you! And I'm pretty lean and still leaning out! Your metabolism may be kaput from eating too low calorie for too long. I recommend REFEEDING for a couple weeks at or slightly above maintenance to get your metabolism going again, and then some form of CALORIE and/or CARB CYCLING, then see how far you get with that. You may need to pull out the big guns (keto, "supplements") to get to 10% or below depending on your genetics. You can only get so lean "naturally" before your body hits a certain point where more drastic measures are needed to achieve extreme leanness. Only a few genetic freaks can get ultra low body fat without a lot of sacrifice 2 -
Thanks. I guess I am a manlet.
According to the calculations for 142 pound 5 foot 6 male at 48 years of age and moderate activity, 2250 is about maintenance calarories. Is that too low for maintenance? That is why I use 1850 calories for cutting.0 -
I have been some where between 4% when I cutting and now 8%, all of my life. This may be the opposite of yall but Im trying to get Over 10% lol4
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