To all of you who are right now in 10-15% bf how hard it is to maintain and stay at that low bf?
Right now i'm close to ottermode and look so much more handsome because of my chiseled and slim jaw. But i'm afraid it is not sustainable and will make me misserable.
Any tips to maintain this state for life like brad pitt who seem to be until now?
 Shopping Cart Returner Shirt $21.68 |
 Ape Out Shirt $21.68 |
Shopping Cart Returner Shirt $21.68 |
Getting to ottermode is hard. Keeping it is easy
How hard it is? I think both is hard. Reaching there and stay at it is not easy task.
Losing weight to get there is harder than normally losing weight as you have to get lean. Not 15%bf which is comfortable. You'll find yourself eating 1000 calories deficits just to lose those last 20lbs.
Staying there is just a matter of letting your body properly adjust. You'll first feel like shit because you're eating such a large deficit to reach ottermode but once you're there you'll need at least 6 months of maintenance to realign your body to its new size
After the readjustment period you'll be fine. Just don't eat like shit for a month straight and forget to workout and you'll keep ottermode
I'd say if you're afraid to hit 20BMI you won't make it to ottermode
If it was easy there would be a bunch of 40 year Olds walking around with w it. Take a look around anon, what so you see?
I'm 36 and find it easy to maintain
Get better genetics. Very easy. If you're tall and white you can eat more food.
I'm 44 and around 13% @ 230 lbs.
That's not 13%. It's like 16+.
>.
You're partially right. Around 14% but either way sub 15%
stay away from candy/soda and eat clean meals until full 90% of the time and the other 10% do whatever the frick. and then stay active. thats it. maybe track your intake on maintenance mode for a few months to get a feel for it
I do this but unfortunately I love beer and wine at the weekends.
the whole weekend or just one day? and are we talking levels of hangover that last a day or 2-3
i have ~4 beers Friday, Saturday, and Sunday. No real hangover although I am not at my best the next day.
>will make me misserable
If your diet is bad, you're sedentary and you drink a lot, yes. Otherwise is just bit more of work to do.
Have a cheat day per week tho.
>cheat day
ngmi
so 1 in 7 days are wasted ? also maybe pushing you over your calories for effective weight loss.
you WILL stall way
have a 'cheat' meal maybe once every two weeks
I have a cheat day every week I adjust based on social interaction (gatherings, parties, etc). You need to have them as it good for your mental situation.
Also, a cheat day means not checking calories or knowing that you're going a bit over the limit. I'm not talking about getting 8000 cal from a McDonald's single meal.
Let's be honest here....
a)do you lift? Then it's hell, as your lifts are going down and your cardio will suck unless you milimmetrically keep the calories at bay, your macros checked and get no less than 8 hrs of sleep/day.
b)don't lift? Ain't that hard, just stick to a healthy diet and fast from time to time. Add cardio.
But it's not impossible at all.
No one is going to have good muscle mass, 6 pack abs from "healthy diet and fast from time to time. Add cardio". This is delusional to be lean with muscle mass requires high frequency of training and strict diet
Genetics at play for me (I believe), I have never been above 10% bf. 5'11" 135 pounds. I used to drink 2 liters of coke a day 2 years back, even then never budged above 145.
My diet is just to eat a breakfast and a dinner, and eat until full, meaning until I feel sick. Yesterday ate 2 plates of rice, 3 plates of soup, and 2 plates of pumpkin.
if you actually enjoy lifting it fricking sucks
i was bellow 15% most of this year and my traning went to shit. that's why imma bulk most of the year from now on, something like 8 months of bulking to 3 or 4 for cutting (for summer)
I've been sub 10% since I was 12 and don't understand how people find it so hard to maintain low bf? I eat like shit and can't put on fat to save my life. 22 now.
Genetics. It's difficult for people who are naturally more chubby or are not that physically active.
low bf when you actually have muscle mass is something else
I'm certainly not massive but very slowly putting on muscle... Probably ok by normie standards, 6'1 , 163lbs, was 132lbs when I started lifting.
Ygmi. How do you do fellow white man? I was 6'3" 165 skele at 17 before I started with weights, only calisthenics. Now 215 at 22.
I'm a bit past ottermode at this point though. Closer to jacked freak but I just like lifting.
hell yeah brother
>verification not required
>I eat like shit
You probably eat less than you think.
>sub 10% since 12
>eat like shit
>can't put on fat
You live in Africa, right? Please don’t jump into a boat, was have a lot of you here.
no just not america, sorry when i said "eat like shit" i don't mean i drink 4000kcal of seed oil and corn syrup daily.
Wow, you stayed slim at the ripe old age of 22? You still have a child’s metabolism, lil guy. See if you can maintain it when you’re 32
Your metabolism at 30 isn't keeping you from being lean.
Im 32 and losing weight pretty easy right now. Im probably at 17% since I last got scanned
solid numbers anon
Thanks, im 6’3” btw
Breakfast
>1 cup eggwhite
>1 cup chicken
Lunch
>1 slice of bread with peanut butter
Dinner
>2 scoops of protein powder
It's a b***h to eat this little, but I'm getting closer and closer to 10%. Ottermode isn't easy, I'm assuming continuing this diet won't be easy either. My plan is to hit ottermode, then add calories back via more protein shakes. Likely I'll recomp a bit, keep the muscle definition and increase my muscle mass.
You really need to make a lifestyle change. You'll never be ottermode and be able to eat a box of pizza without being a bloated mess. But eating a slice or 2 as your lunch and having a light dinner would let you maintain ottermode. In the end it's all expectations and effort. Make the necessary modifications to your diet on a daily basis. Aim for a low calorie maintenance goal. Keep physical activity to a good moderate degree (3 to 4 times a week). The more cardio you do, the easier it will be to burn off any excess calories you happen to eat.
Pic is me
Gym routine?
I do weighted calisthenics and powerlifting
Monday is muscle ups, weighted dips, weighted pull ups, incline bench
Tuesday is planch progression, lat raises, frontal raises and shoulder press
Wednesday is squat, calf raises, split squats, toe to bars and ab roller
Thursday is deadlift, unweighted dips, unweighted pull ups, and incline bench
Friday is bicep barbell curls, seated curls, hammer curls, tricep pull downs, tricep pull overs
Everyday half mile of incline walking
Thank you. I'm short so building muscle hasn't been the worst problem. Losing bodyfat has been a battle though. More protein, take more scoops if you're not getting enough
You have a really nice build bro . I find it hard to gain alot of muscle as I am 185cm lanky man
i really think IF is valid now that i've done it better. i walways thought Greg O'Gallagher was bs, but on the diet aspect i think it's solid.
i started doing IF, but i break my fast between 3-5pm with a meal that is mostly meat with some veg. i work out a bit later and since im still feeling satiated from the meal, i have a small preworkout snack that's just carbs.
then as a post workout, i have a big protein smoothie.
all in all, it allows me to have a big protein intake, while keep the calories down. i thought i'd struggle with the fasting part, but if i push a bit, the hunger goes away.
as for lifting, i think a general hypertrophy split or a bro split is valid.
IF is goated if you do it right
its not hard at all. once your goal bf is your baseline bf its as easy to maintain 13% bodyfat as it is to maintain 23% bf. also your range is way too large. 15% bf shouldnt be put into the same category. that is borderline not even "lean". thats should be absurdly average and normal bf for anyone thats not completely sedentary. thats why you need to take it slow and do 3 month cut and 3 month maintenance etc. just go on a maintenance and eat 2750kcal. How the frick is that hard?
Am I ottermoding?
A bit too vascular in this picture but I'd say yes
Thank you!
Unflexed no pump would look more ottermode tbh.
Thank you for your honesty
Have any girls seen that picture? Wondering what their thoughts were on your veins. It looks excessive to me but I know girls like vascularity.
Only 1 so far, she seems to like the vascularity. I think, I'm kind of moronic with females
>I'm kind of moronic with females
ONE OF US, ONE OF US!
My chest may not be ottermode yet ^
You just know women look at this picture and unironically think he has that body from surfing and being a lifeguard lmao
If its genetically not your place you will look great and feel miserable including low to no sex drive. Have a healthy relationship with your body or perish. Healthy will still look great in sane eyes and still puts you into the 1%
>settle for mediocrity because it's easy
Frick off
Eat more rice with beef and chink veggies, try diversify your food more rather than think about the numbers or meet some caloric goals, avoid greasy woggy shit. Id also recommend having protein powder only on gym days
Work out with less volume and less often
if doing weighted do 5 reps 2 sets with a weight that you fail to finish 5 reps for the second set
If some sort of bodyweight workout then 10 reps 2 sets and you wanna find a variation that you also fail by the second set (bands will help with a lot of stuff)
I think bodyweight/dumbell workouts are a lot better for ottermode than anything bar/machine
Swap and fine new workouts often, I recommend swapping as soon as you fail to beat your previous high on the first set especially if it’s the first workout of the day, consider going back to them after a few months
Have fun!