Tips for single digit BF

[Creation]

Theres alot great wisdom on this board and just wanted to see what some of you guys do to get into single digit bodyfat %?

 

[jimmyjones]

They will all tell you the same. Consistency.

Dont cheat on your meals, use the foods that work best for you, day in and day out. Lots of morning cardio, and lots of evening cardio.

 

[EnhancedGenetix]

its definitely a very specific balance between diet and cardio, some ppl get it naturally, others it takes various formulas. i always feel like a good diet has 1-2 cheat meals a week. keeps the sanity imo

 

[purelifting]

Who says the cheat meal is really a cheat?

 

[scrapper13]

its all about diet. the key to keeping yourself sane is to find a few recipes that taste like cheat meals, but that are not really bad for you. look in the recipes section there are some pretty tastey options that are pretty healthy. its when you eat only boiled chicken and brown rice for weeks on end that tends to make you bug out and hit up mcdonalds lol

 

[kdtl61]

Just 16 to 24 weeks of eating very clean calories. Morning cardio, weight training and good sleep. Then once down in that single digit range take some pics quick. Once you go back to your old habits the weight will find it's way back too.. Bottom like it takes work. Then on going work to hold "the look"

 

[mike1107]

low carbs
tons of cardio
synthelesen
synthetine
patience

 

[Creation]

When you guys go low carb do you typically cycle them or always keep them low and during the time of low carb is it low fat/high fat/no fat?

I seem to have no prob getting around 12% but I can't seem to get my obliques/glutes/lower abs to be very lean

awesome tips guys keep em coming!

 

[tenny]

heres a tip for single digits

DROP ALL SUGAR

gets me to singles every time

 

[cachexic]

Lots of people here will disagree with me, but the way I did it was by eating less. Just keep eating less and less food until you are satisfied with the fat loss results, then keep eating that. I ended up going down as low as 1300-1500 calories a day plus cardio. Kept protein as high as I could. I think 1000 of those calories were protein calories. Strength didn't really go down much if at all. The fat melted off. I finally got my abs.

I probably didn't lose much strength/muscle for two reasons:

1. I'm young, testosterone is high. I'm pretty sure it's harder for young guys to lose muscle.
2. I don't really have a WHOLE lot of muscle to lose, to be honest. My lean body mass isn't very high. I'm sure 1200 calories would be idiotic for someone with a respectable muscle foundation.

Dropping the calories was the only thing that ever worked for me. I was always trying different things with my diet but nothing ever sent me into super fat burning mode until I dropped the calories down way low. I imagine this is because I don't know fuck about dieting, which is why I'm going to hire a ProM trainer soon and see what the deal is with that. I'm always seeing Shelby talking about "Triggering the right hormonal responses" through diet and I'm always kind of skeptical of that, to be honest, just cuz manipulating calories is the only thing that ever worked in my experience.

 

[musclemachine]

heres a tip for single digits

DROP ALL SUGAR

gets me to singles every time

thats tough , for sweet tooth .:kudou to you tenny.

 

[kid1dakota]

The times I have been single digits it was low carb and twice a day cardio.

 

[btech]

The times I have been single digits it was low carb and twice a day cardio.

quoted for truth.

- Lipton diet green tea, and lots of it. Diet sodas. Don't forget your water intake

- Caffeine pills

- DHEA 7 Keto anyone?

 

[kingpeon]

No alcohol, too. Alcohol murders fat loss.

heres a tip for single digits

DROP ALL SUGAR

gets me to singles every time

 

[trenjin]

mega clen t3 gh and starvation. Never fails me

 

[PlateStacker45]

The only reason I've never done a show is.. because I can't get into the low single digit BF. I've dieted for weeks and weeks... all kinds of different diets.. tons of cardio.. tons of supps and thermogenics. I've maybe gotten to around 9% once in my life. And I know what Im doing, trained tons of men and woman down to show level, but can't get there myself. It's my body type....

What I'm getting at is, some people just will never get insanely lean (4-5%) no matter what. Some can get there in just a couple months of half ass'n it. Its all about your body type and what your body wants. Some people react different to different types of diets, drugs, workouts. Try them all and see what works for you mang.

 

[cachexic]

The only reason I've never done a show is.. because I can't get into the low single digit BF. I've dieted for weeks and weeks... all kinds of different diets.. tons of cardio.. tons of supps and thermogenics. I've maybe gotten to around 9% once in my life. And I know what Im doing, trained tons of men and woman down to show level, but can't get there myself. It's my body type....

What I'm getting at is, some people just will never get insanely lean (4-5%) no matter what. Some can get there in just a couple months of half ass'n it. Its all about your body type and what your body wants. Some people react different to different types of diets, drugs, workouts. Try them all and see what works for you mang.

I'm confident anyone can attain low levels of body fat with a very low calorie diet, if nothing else works. How much muscle they lose in the process is, to my understanding, completely rooted in their genetics. So they may lose considerable strength in the weight room, but I'm sure they can get to that level of leanness through calorie restriction.

I was positive I was one of those people that could never get lean...but as I mentioned above, the very low calorie diet did it for me. You have to be disciplined to stick to that caloric level, though. Some people say "I don't care who you are, you can't sustain 1000-1500 calories a day for longer than a week."

Well....bullshit. Rofl. You just have to want it badly enough.

 

[skulbone]

I'm always seeing Shelby talking about "Triggering the right hormonal responses" through diet and I'm always kind of skeptical of that, to be honest, just cuz manipulating calories is the only thing that ever worked in my experience.

Not to bust balls, but you realize that caloric manipulation WILL trigger the right hormonal response. Its a chicken/egg or circle. Can't have one without the other.

 

[richiec]

cachexic Lots of people here will disagree with me, but the way I did it was by eating less. Just keep eating less and less food until you are satisfied with the fat loss results, then keep eating that. I ended up going down as low as 1300-1500 calories a day plus cardio

Just curious, what are your stats? I know some guys can go to 1200 cals/day, but for a very short period of time. These are guys who have some mass to them. You say you don't have a lot of muscle to lose, so what are your stats exactly? 1200 for me would send me into instant catabolism

 

[cachexic]

Not to bust balls, but you realize that caloric manipulation WILL trigger the right hormonal response. Its a chicken/egg or circle. Can't have one without the other.

Yeah, I meant more triggering hormonal responses through different foods/macronutrient ratios at different times; shit like that. Not just shaving off calories. That's what I have always taken Shelby to mean when he talks about that.