Sub 10% Body Fat?

  • Kalbi

    Posts: 17

    Mar 17, 2013 4:43 PM GMT
    Hey RealJock members!

    I'm curious as to how difficult it is to drop below 10% body fat? I know it's a ridiculous goal, but it's a goal I want to achieve. I'd love any tips from guys who were able to do it.

    What diet/workout routine do you recommend? I've been on a low carb diet for over a year now, but I think I need to add something crazy to my routine to really push myself there.

    Thanks,
    Jonathan
  • gwuinsf

    Posts: 525

    Mar 22, 2013 4:14 PM GMT
    You look below 10% to me. Maybe you're hiding something under your shirt, but you look skinny to me.
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    Mar 22, 2013 4:21 PM GMT
    Have you tried a paleo diet? Eating clean whole foods with high protein will be a start. Diet is really the main thing. You can build cardio intense exercises into your workout. Things like burpees and box jumps will work your muscles and raise your heart rate. Ultimately is a calories in and out equation. Make sure you aren't sacrificing health just for a look. 10% is great to say you have, but you might find you look great at a more realistic BF level. Set small goals along the way and remember the mirror and your clothing are better indicators of your fitness.
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    Mar 22, 2013 4:30 PM GMT
    Kalbi saidHey RealJock members!

    I'm curious as to how difficult it is to drop below 10% body fat? I know it's a ridiculous goal, but it's a goal I want to achieve. I'd love any tips from guys who were able to do it.

    What diet/workout routine do you recommend? I've been on a low carb diet for over a year now, but I think I need to add something crazy to my routine to really push myself there.

    Thanks,
    Jonathan


    Previous posters have summed it up. It's going to be about diet and cardio. You may want to cut out any rice or japchae and get cleaner fuels, instead, like sweet potatoes.

    Crossfit yields great results for low body fat. High-intensity cardio is where it's at. Treadmill for 4 hours a day will not do it.
  • Medjai

    Posts: 2671

    Mar 22, 2013 4:34 PM GMT
    Just curious as to why your want to do that? While 9% wouldn't be an issue, pushing the BFP too low can result in some risks that may not be worth taking...
  • neosyllogy

    Posts: 1714

    Mar 22, 2013 4:38 PM GMT
    It's not hard at all.
    You just restrict calories while keeping the same activity level.
    A higher percentage of those calories should come from protein (to minimize muscle cannibalization) and fat (for essential body functions and endocrine operation). e.g. 40-35-25

    Nothing all that special about it. Requires some mental stamina, more or less depending on your psychological association with food.
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    Mar 25, 2013 9:46 PM GMT
    Why do you want to be below 10 percent? I've been as low as 7 or 8 percent and people told me that I looked really unhealthy. Lately, I've kept around 10-11 percent and feel a lot stronger and healthier.

    I got below 10 percent by eating paleo but limited calorie intake, and doing crossfit while still doing some distance running. Oh, and cut out alcohol.
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    Mar 25, 2013 9:51 PM GMT
    Trollileo saidSome of my professors and colleagues told me I looked unhealthily thin when I was at about 17% or 18%...


    What do those old balding ugly fatties (like me) know?????

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    Mar 25, 2013 11:20 PM GMT
    redacting said
    Kalbi saidHey RealJock members!

    I'm curious as to how difficult it is to drop below 10% body fat? I know it's a ridiculous goal, but it's a goal I want to achieve. I'd love any tips from guys who were able to do it.

    What diet/workout routine do you recommend? I've been on a low carb diet for over a year now, but I think I need to add something crazy to my routine to really push myself there.

    Thanks,
    Jonathan


    Crossfit yields great results for low body fat. High-intensity cardio is where it's at. Treadmill for 4 hours a day will not do it.


    As someone who used to log 100+ miles per week as a competitive distance runner, yes, it will...
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    Mar 25, 2013 11:46 PM GMT
    imasrxd saidWhy do you want to be below 10 percent? I've been as low as 7 or 8 percent and people told me that I looked really unhealthy. Lately, I've kept around 10-11 percent and feel a lot stronger and healthier.

    I got below 10 percent by eating paleo but limited calorie intake, and doing crossfit while still doing some distance running. Oh, and cut out alcohol.


    I can go as low as 5% if I wish (I have photos of when I was that low here) but I too find it's a vain goal because in anything under 9% I lose lean mass in a blink of an eye, not to mention how ugly my arms look with all those veins so visible. It's just sounds like a fattie's dream.

    If you're an endomorph, don't try this silly goal. You're fine with 15%-20%. Leave single digit bf to ectos who don't have a choice.
  • Kalbi

    Posts: 17

    Jun 02, 2013 4:21 PM GMT
    Hey All,

    Thanks for the replies! It's been awhile since I logged on.

    As a former fatty, and I mean former fatty (285 lbs), I have this mentality that I'm always fat no matter how much I lose.

    I'm also going through mental issues with possibly dealing with loose skin (it looks fine standing up, but if I sit down/bend over, gross). It's depressing icon_sad.gif

    It's not loose skin yet, and there's still fat underneath. I read on a lot of other forums that former fatties need to drop below 10% to achieve that (bodybuildingforums.com).

    My mentality is, if I could go from 34+% bf down to 12%, then I'm going to make sure I can hit 8%.

    Thanks for the advice!
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    Jun 02, 2013 4:22 PM GMT
    I would love to get to 12%
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    Jun 02, 2013 4:37 PM GMT
    im a skinny guy ,
    53 kilograms,
    5.7 height
    waist 30 inches
    how do i get the formula to calculate my body fat percentage ?

    i want it below 11% ,coz im doin' my Abs routine wants me to.


    im sure im 12-13%
  • Kalbi

    Posts: 17

    Jun 02, 2013 4:41 PM GMT
    Zeriel,

    I would recommend purchasing a body fat monitor:
    http://www.amazon.com/Omron-Logic-Monitor-HBF-306C-Silver/dp/B00006WNPU/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1370191246&sr=1-1&keywords=omron+body+fat+analyzer

    It's accurate 4%. I did a hydrostatic body fat test, which is the most accurate test you can get.
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    Jun 02, 2013 4:52 PM GMT
    Medjai saidJust curious as to why your want to do that? While 9% wouldn't be an issue, pushing the BFP too low can result in some risks that may not be worth taking...

    ^^^+100.
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    Jun 02, 2013 6:07 PM GMT
    Medjai saidJust curious as to why your want to do that? While 9% wouldn't be an issue, pushing the BFP too low can result in some risks that may not be worth taking...


    This.



    But then again I'm at 4.5% and I eat butter.