Body fat %

Maximum_Afternoon · 2019-10-04T13:27:28+00:00

Unlikely you'll be able to get down to 10% without tracking your macros and calories. It's a precision process. Yes, I've done multiple cut/bulk cycles.

Basic recommendations: 10 x bodyweight in calories daily 1.2 x bodyweight in grams of protein daily

Do that for two weeks, weigh yourself every morning, and look at your average over the weeks. Adjust calories if needed. 1% bodyweight loss per week is your goal.

DullKris · 2019-10-04T13:04:44+00:00

Fat cuts fat. Also, avoid fructose at all costs. That includes table sugar, honey, juices or shakes of any kind, and too sweet fruits. Alcohol as well. Both fructose and alcohol are treated as toxins by the body, metabolised in the liver and directly converted into fat, without you even having a chance to burn it.

Shiva-The_Destroyer · 2019-10-04T15:58:05+00:00

This is me at my peak.

Mid 30s. I watch my calory intake, maintain a low carbs diet and do lots of cardio. Running for 1-2 hours, uphill, downhill, sprints in between, about once or twice a week. Long hikes on the weekends, 6-9 hours, also combined with some intermediate running.

ichbinnotspeakgerman · 2019-10-04T12:59:36+00:00

Fruit should actually help with weight loss, but the estrogen in the hops used to make beer isn't helping at all.

TentativeIncel · 2019-10-04T15:02:00+00:00

I tend to stay around 9-15% bf, although its probably because even at my worst my diet is still way better than most people's. I guess the big things are dont eat unless you are hungry, dont drink alcohol, intermittent fast if it isnt terrible for you. Eat protein instead of other things, I spent a lot of meal time in my life just eating protein and bread. The vegetables arent so important for what you are trying to do aside from the vitamin content. I like sauteed spinich or kale and strawberries/blackberries/blueberries. If I could afford it I would go full black bear and just eat salmon and berries tbh. Limit fats based only on whats appropriate for your heart/circ system, i prefer fats to carbs as much as possible. Another person hinted on what I'm gunna say, do HIIT stuff. Intensity is everything for the lean look, the more "animalistic" you exercise the more ripped you get. Look at how shredded animals are in the wild, you can see their muscles through a thick hide. Stretch and improve circulation and manual lymphatic drainage with massaging.

that_nast · 2019-10-04T15:55:11+00:00

I got down to around 12% before and I was rail thin. Still had strength in the gym but I was way too lean at around 180lbs. It's hard to be under 15% with decent muscle mass as a male. Unless you add special "vitamins" into the equation.

PipBoyTInkerer · 2019-10-04T20:13:41+00:00

I've been at 10.4% before. I'm about 18% now due to loads of travelling for work throwing my routine off earlier this year. Plan on getting back to 10% by end of the year, I hope.

da_kochevnik · 2019-10-04T23:06:59+00:00

I'll be 60 soon - according to this calculator :

http://www.linear-software.com/online.html

I'm now down to under 9 percent - 30 inch waist 15+ inch neck. At one point a decade + ago I was 40+ inch waist and almost 240 lbs - now about 168. Only started lifting a few years ago - and only inconsistently at first.

I got there by being more consistent and changing my workouts - there is a technique called Myo-Reps that has worked well for me - I do 4 workouts a week, 3 with 2 sets each - about 200 reps spread over 9 exercises, 2 sets with 30 seconds rest and usually one harder sessions, 5 sets of 9 exercises, 20 seconds rest between sets. I do the same exercises every session.

I've done fuckarounditis for a year or so before that, been doing myo-reps for 10 weeks now, and cutting my calories down (about 400 deficit a day). I do mostly arm stuff been running all my life so need no leg work at all.

I also do about 500 to 1000 crunches a week along with yoga with Miracle Balls to solve by lifelong back problems. DO slow yoga stretches for 20-30 mns a day along with the crunches (3 kinds) and it solves all my back issues.

My goal actually is to look like Zach Efron (not kidding :) in the body department - we're the same height and build so he is a good role model, in spite of the fact I could be his grandpa LOL. To do that I need to drop down to 155 lbs and add to my arms. I've added over an inch in to my arms in the last 10 weeks and my pants are falling off so it's working.

No matter what tho, I am committed to lifting for for one year straight and dropping the weight as best I can.

All about consistency and slow improvement. Its more important for me to LOOK better than to lift heavy, but in spite of that, I am getting strong along the way as well.

I also do the veggie/ fruit shake thing on here yesterday + protein powder. Also changes this year, went make to TRT (getting testosterone and thyroid back to normal levels). I also drink a 1/2 teaspon of salt every day with water - has helped with heart palpitations I used to have.

Just keep trying, experimenting - I think every body reacts a bit diferently but weight training is far simpler than what all the websites tell you - lots of reps, lots of sets, short rests, be consistent, don't hurt yourself, and lift at the rep levels you feel comfortable with - hypertrophy comes from all levels of reps between 6 and 30 - all depends on how you want to do the work.

TheCripplingDevice · 2019-10-04T13:31:32+00:00

Eat clean, drop the beer, there's better alcohol anyways if you want to drink. Do some exercise everyday, even if it's just taking a 30 minute walk. Don't eat the "light" products, they're full of sugar and go for hiit over endurance cardio. I'm still rather young though so when I get to your age I hope I'll be as lean as I am today.

teslaistheshit · 2019-10-04T17:47:27+00:00

Don’t drink any water then go drink a 5th of vodka. Next day you will be looking ripped.

2019-10-04T18:02:49+00:00

I've been at or around 14 before, and even at that point i thought i looked great, had abs and everything. I'm not sure what your goal is, but you don't really need to go below 12, if anything you'd look better at 12 than at 10 (in my opinion of course).

L_Ollonais · 2019-10-05T08:28:37+00:00

Do keto and count calories, and if you must drink beer, drink Michelob ultra (2g of carbs per beer).

drago8452 · 2019-10-04T13:36:52+00:00

That visual tool is the best tool there is.

I was able to go down to about 14% (visible abs) and it was great! But my face looked too skinny!

I am now back to a bulk through the winter.

15% is pretty good, from what I've read in /r/Fitness is very hard to go to the low teens.

Also I'm 46

Yeah.. you got the visceral fat thing (I am older)

I love fruit and the occasional beer

That is not an isssue, CICO rules! You could run/hike/walk to increase TDEE and it's also good for cardiovascular health. Doing IF (feeding window of 8-9 hours) also helps.

I use MyFitnessPal religiously to plan my meals and that's great.

ralstig · 2019-10-04T17:45:57+00:00

Snake diet.

Title	Body fat %
Author	teslaistheshit
Upvotes	14
Comments	32
Date	October 4, 2019 12:57 PM UTC (6 years ago)
Subreddit	Posted in /r/MGTOW
Original Link	https://old.reddit.com/r/MGTOW/comments/dd70dn/body_fat/
Archive Link	https://theredarchive.com/r/MGTOW/body-fat.651463 https://theredarchive.com/post/651463

Comments