Shredded MFP'ers - Share your habits/best practices for maintenance (male/female)
fitnessguy266
Posts: 150 Member
See title
To add, anyone else who has held low bf% for a long period of time (6+ months) as well. The intent here for me is to see what is working for others in this condition, the maintenance components in place, and social behaviors. Curiosity I suppose
To add, anyone else who has held low bf% for a long period of time (6+ months) as well. The intent here for me is to see what is working for others in this condition, the maintenance components in place, and social behaviors. Curiosity I suppose
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Replies
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I to am curious?? My end goal is to be 10%-sub 10% I am around 14-15-16%( I have no idea for sure maybe some one can tell me from my profile picture ) and would also like to know how people maintain low bf% for long periods of time1
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I am clearly not shredded but I do maintain a leaner physique at least for a few months of the year. Maintaining long term is difficult for me as I find it boring. I prefer to stay lean during the summer, and grow in the fall/winter. This allows me to have a bit of a break for all those holidays... Thanksgiving, Christmas, New Year's, my birthday, Valentine's, Easter etc. Even if I'm bulking I still stay fairly lean but not cut. In the future when I want to maintain long term I will probably continue this but with less fluctuation.. so be a few lbs up in winter and down again come summer. That works for me!
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smith667metal wrote: »I to am curious?? My end goal is to be 10%-sub 10% I am around 14-15-16%( I have no idea for sure maybe some one can tell me from my profile picture ) and would also like to know how people maintain low bf% for long periods of time
From avatar, I would estimate you to be around around 12%, you have solid definition overall. If you'd like I can share some habits that help me:
Diet:
1. 2 big meals a day, ranging from 800-900 per meal. High protein, medium carbs, low fat. I find large chicken breasts (200-300g) cut up, seasoned, and eaten with bbq sauce to be highly satisfying and filling.
2. Black coffee and flavored sparkling water in between meals and throughout day, I'm sedentary in my profession (recruiting manager), and find the volume of talking the majority of my 8 hour days SLIGHTLY increases my NEAT.
3. 1 day out of the week (usually Thursday), I eat toward maintenance (2200 - 2300 calories) I use the calorie gap between meals to enjoy a social event, typically bar or lounge setting....I drink exclusively red wine, so the calories are extremely easy to control on a per glass basis.
4. Every Sunday, I usually eat 1 large high protein meal (around 1300 calories) at 1pm....usually keeps me full the majority of the day. The remainder of the day is usually enjoyed with family or friends, food and drink has no relevance to how i spend time with them, as I am choosing to indulge a bit more. I find that I have good control of not getting completely out of hand.1 -
smith667metal wrote: »I to am curious?? My end goal is to be 10%-sub 10% I am around 14-15-16%( I have no idea for sure maybe some one can tell me from my profile picture ) and would also like to know how people maintain low bf% for long periods of time
Routine:
Full body workout 4 times per week, sets and reps ranging from 5x5 to 4x6, composed of major compound lifts. My sessions last typically about 45 minutes.0 -
I am clearly not shredded but I do maintain a leaner physique at least for a few months of the year. Maintaining long term is difficult for me as I find it boring. I prefer to stay lean during the summer, and grow in the fall/winter. This allows me to have a bit of a break for all those holidays... Thanksgiving, Christmas, New Year's, my birthday, Valentine's, Easter etc. Even if I'm bulking I still stay fairly lean but not cut. In the future when I want to maintain long term I will probably continue this but with less fluctuation.. so be a few lbs up in winter and down again come summer. That works for me!
Good deal! Most importantly, it is sustainable for you! That is the ultimate goal 1 -
fitnessguy266 wrote: »I am clearly not shredded but I do maintain a leaner physique at least for a few months of the year. Maintaining long term is difficult for me as I find it boring. I prefer to stay lean during the summer, and grow in the fall/winter. This allows me to have a bit of a break for all those holidays... Thanksgiving, Christmas, New Year's, my birthday, Valentine's, Easter etc. Even if I'm bulking I still stay fairly lean but not cut. In the future when I want to maintain long term I will probably continue this but with less fluctuation.. so be a few lbs up in winter and down again come summer. That works for me!
Good deal! Most importantly, it is sustainable for you! That is the ultimate goal
Yea exactly! I think it depends on your goals, if you compete or if you are a fitness model and need to stay lean all year round. Do you compete/model?1 -
fitnessguy266 wrote: »I am clearly not shredded but I do maintain a leaner physique at least for a few months of the year. Maintaining long term is difficult for me as I find it boring. I prefer to stay lean during the summer, and grow in the fall/winter. This allows me to have a bit of a break for all those holidays... Thanksgiving, Christmas, New Year's, my birthday, Valentine's, Easter etc. Even if I'm bulking I still stay fairly lean but not cut. In the future when I want to maintain long term I will probably continue this but with less fluctuation.. so be a few lbs up in winter and down again come summer. That works for me!
Good deal! Most importantly, it is sustainable for you! That is the ultimate goal
Yea exactly! I think it depends on your goals, if you compete or if you are a fitness model and need to stay lean all year round. Do you compete/model?
Absolutely! I've competed in Men's Physique twice so far, and have been fortunate enough to place top 3 both times (such a great feeling!) Currently working toward a first place overall for March 2020....a lot of on point prep required but i love hard work😅2 -
fitnessguy266 wrote: »fitnessguy266 wrote: »I am clearly not shredded but I do maintain a leaner physique at least for a few months of the year. Maintaining long term is difficult for me as I find it boring. I prefer to stay lean during the summer, and grow in the fall/winter. This allows me to have a bit of a break for all those holidays... Thanksgiving, Christmas, New Year's, my birthday, Valentine's, Easter etc. Even if I'm bulking I still stay fairly lean but not cut. In the future when I want to maintain long term I will probably continue this but with less fluctuation.. so be a few lbs up in winter and down again come summer. That works for me!
Good deal! Most importantly, it is sustainable for you! That is the ultimate goal
Yea exactly! I think it depends on your goals, if you compete or if you are a fitness model and need to stay lean all year round. Do you compete/model?
Absolutely! I've competed in Men's Physique twice so far, and have been fortunate enough to place top 3 both times (such a great feeling!) Currently working toward a first place overall for March 2020....a lot of on point prep required but i love hard work😅
Wow congratulations! That is definitely hard work and dedication right there.1 -
fitnessguy266 wrote: »fitnessguy266 wrote: »I am clearly not shredded but I do maintain a leaner physique at least for a few months of the year. Maintaining long term is difficult for me as I find it boring. I prefer to stay lean during the summer, and grow in the fall/winter. This allows me to have a bit of a break for all those holidays... Thanksgiving, Christmas, New Year's, my birthday, Valentine's, Easter etc. Even if I'm bulking I still stay fairly lean but not cut. In the future when I want to maintain long term I will probably continue this but with less fluctuation.. so be a few lbs up in winter and down again come summer. That works for me!
Good deal! Most importantly, it is sustainable for you! That is the ultimate goal
Yea exactly! I think it depends on your goals, if you compete or if you are a fitness model and need to stay lean all year round. Do you compete/model?
Absolutely! I've competed in Men's Physique twice so far, and have been fortunate enough to place top 3 both times (such a great feeling!) Currently working toward a first place overall for March 2020....a lot of on point prep required but i love hard work😅
Curious as to what your height and weight measurements are? If 2200/2300 is around maintenance what do you take in when cutting? Looking nice and lean, do you know your current bf%1 -
fitnessguy266 wrote: »fitnessguy266 wrote: »I am clearly not shredded but I do maintain a leaner physique at least for a few months of the year. Maintaining long term is difficult for me as I find it boring. I prefer to stay lean during the summer, and grow in the fall/winter. This allows me to have a bit of a break for all those holidays... Thanksgiving, Christmas, New Year's, my birthday, Valentine's, Easter etc. Even if I'm bulking I still stay fairly lean but not cut. In the future when I want to maintain long term I will probably continue this but with less fluctuation.. so be a few lbs up in winter and down again come summer. That works for me!
Good deal! Most importantly, it is sustainable for you! That is the ultimate goal
Yea exactly! I think it depends on your goals, if you compete or if you are a fitness model and need to stay lean all year round. Do you compete/model?
Absolutely! I've competed in Men's Physique twice so far, and have been fortunate enough to place top 3 both times (such a great feeling!) Currently working toward a first place overall for March 2020....a lot of on point prep required but i love hard work😅
Curious as to what your height and weight measurements are? If 2200/2300 is around maintenance what do you take in when cutting? Looking nice and lean, do you know your current bf%
Height: 5"6
Weight: 141
Bodyfat %: 8
My cutting calories typically start at 1600 and taper off at around 1100 (I prefer my cuts quick and aggressive for a number of reasons).....Starting point is usually around 12 or so percent, and takes me roughly 7 weeks to reach 7% bodyfat for competitions, post-comp I maintain a fluctuation of high 7's to low 8's.3 -
Personally I prefer to stay lean rather than shreddeded theses days. 10-12 %
In the past I’ve stayed under 10% for the summer, but Always found it a struggle to maintain for the long term.
At 10-12% I’m strong, have endurance and generally feel great, sub 10% my strength and endurance takes a massive nose dive and my blood work generally goes to rat *kitten*.
Personally it believe staying shredded is a case of genetics and appetite, if you have a naturallly low appetite and are pre disputation to been lean then it’s attainable long term, other wise your fighting a losing battle1 -
Personally I prefer to stay lean rather than shreddeded theses days. 10-12 %
In the past I’ve stayed under 10% for the summer, but Always found it a struggle to maintain for the long term.
At 10-12% I’m strong, have endurance and generally feel great, sub 10% my strength and endurance takes a massive nose dive and my blood work generally goes to rat *kitten*.
Personally it believe staying shredded is a case of genetics and appetite, if you have a naturallly low appetite and are pre disputation to been lean then it’s attainable long term, other wise your fighting a losing battle
10-12% is certainly more ideal long term....it's the "sweet spot" for most, with only some conscious effort here and there in terms of diet, assuming you don't just go full potato with caloric intake lol. Curious, what were some different habits you maintained to still have a social life while shredded?0 -
Social life and shredded
Designated driver for the lads night out,
I’d drive they would provide the Coke Zero
Carb timing became important
Pre and post work out carbs
Caffeine, micro dense meals, increased water intake
Checking myself when I started to act like
I was something special/better than everyone else, at low bf I appear to get entitlement in daily life, especially at the gym
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Have been measuring my BF w/DEXA and hydro forvover 3 yrs started at +20% and have been as low as 8% but could not sustein thst.
Currently at 10-12% just eating w/my cal limit of 1500-1809 cal/day..
Stopped lifting heavy over a yr ago and was rowing 5k meters/day until recently due to a surgical procedure on my elbow which is still restricted to limited movement.
However, have been able to maintain my wt at between 147-152# without doing anything else and still have visible abs (never been "ripped" even at 8% w/lots of vacukarity and muscle dfn.
It really isn't that hard 2 maintain it as long as I am consistent in doing what it takes to control my caloric intake.1 -
Social life and shredded
Designated driver for the lads night out,
I’d drive they would provide the Coke Zero
Carb timing became important
Pre and post work out carbs
Caffeine, micro dense meals, increased water intake
Checking myself when I started to act like
I was something special/better than everyone else, at low bf I appear to get entitlement in daily life, especially at the gym
Interesting....thanks for the feedback! It can be tough buckling down on hang out nights with the fellas, thankfully my boys always supported my passion and never pressured me....they are cool with the 2 dedicated days i indulge in alcohol with them, they say i appear to appreciate it more!😂 To your statement about the entitlement, definitely important to stay humble and be thankful for the insane amount of discipline it took you to get to single digit bf....as it can be easily be lost within a single week due to recklessness/arrogance.0 -
Have been measuring my BF w/DEXA and hydro forvover 3 yrs started at +20% and have been as low as 8% but could not sustein thst.
Currently at 10-12% just eating w/my cal limit of 1500-1809 cal/day..
Stopped lifting heavy over a yr ago and was rowing 5k meters/day until recently due to a surgical procedure on my elbow which is still restricted to limited movement.
However, have been able to maintain my wt at between 147-152# without doing anything else and still have visible abs (never been "ripped" even at 8% w/lots of vacukarity and muscle dfn.
It really isn't that hard 2 maintain it as long as I am consistent in doing what it takes to control my caloric intake.
Your dedication to the sport despite the injury is awesome, 10-12% bf is definitely the consistent theme among lifters looking to stay lean without having to micromanage.....what was your social life like in the single digits?0 -
I'll swing at this one...
I won't claim to be shredded or anything and with a bit of lose skin and cellulite left over from massive weight loss, it's difficult to say exactly where my bf level is...
6' @ 175lbs
Suprailiac ~ 8%
3pt Caliper ~ 8%
Navy Method ~ 11%
Skulpt Aim ~ 11%
So I look pretty good on paper, but take my shirt off and bend over slightly and I look like I'm melting 😂, but it keeps me humble and motivated to better myself I guess...
How have I maintained it...
I largely eat the same things every day during my work week... 4 or 5 light meals
Dinner is usually light, like a big salad with shrimp or hardboiled eggs, Greek yogurt for a dessert and I'll usually have some fruit and some kind of cookie or muffin, because I mean I'm not a monk or anything lol
And on the weekends, I'll have whatever I want but if we eat out I'll usually split the meal in to two
I've always believed the key is not motivation, nor discipline... It's mostly momentum5 -
fitnessguy266 wrote: »Have been measuring my BF w/DEXA and hydro forvover 3 yrs started at +20% and have been as low as 8% but could not sustein thst.
Currently at 10-12% just eating w/my cal limit of 1500-1809 cal/day..
Stopped lifting heavy over a yr ago and was rowing 5k meters/day until recently due to a surgical procedure on my elbow which is still restricted to limited movement.
However, have been able to maintain my wt at between 147-152# without doing anything else and still have visible abs (never been "ripped" even at 8% w/lots of vacukarity and muscle dfn.
It really isn't that hard 2 maintain it as long as I am consistent in doing what it takes to control my caloric intake.
Your dedication to the sport despite the injury is awesome, 10-12% bf is definitely the consistent theme among lifters looking to stay lean without having to micromanage.....what was your social life like in the single digits?
Thanks!
My social life was the same then as it is now.
I'm retired and live alone, have all the wt lifting and exercise equipment anyone could possibly need at home and buy/cook/make all of my own food. So, I have total control over what/when I eat and how/when I exercise.
I did have a weekend GF when I was at 8% but she had no effect on my eating habitsand exercise routine.1 -
Mr_Healthy_Habits wrote: »I'll swing at this one...
I won't claim to be shredded or anything and with a bit of lose skin and cellulite left over from massive weight loss, it's difficult to say exactly where my bf level is...
6' @ 175lbs
Suprailiac ~ 8%
3pt Caliper ~ 8%
Navy Method ~ 11%
Skulpt Aim ~ 11%
So I look pretty good on paper, but take my shirt off and bend over slightly and I look like I'm melting 😂, but it keeps me humble and motivated to better myself I guess...
How have I maintained it...
I largely eat the same things every day during my work week... 4 or 5 light meals
Dinner is usually light, like a big salad with shrimp or hardboiled eggs, Greek yogurt for a dessert and I'll usually have some fruit and some kind of cookie or muffin, because I mean I'm not a monk or anything lol
And on the weekends, I'll have whatever I want but if we eat out I'll usually split the meal in to two
I've always believed the key is not motivation, nor discipline... It's mostly momentum
Haha! Certainly! Not sure where your disagree poster came from, you touched on a very important habit that supplements discipline and motivation.....the momentum. I believe building a momentum (or cadence) can be the catalyst to stay motivated! Good stuff, thanks for sharing!1
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