I want to maintain 10-12% for face aesthetics. Imo the easiest way to do it is do a relatively low carb (<150g) & incorporate some sort of fasting. Carbs should be made up of fruit & veg rather than grains & lean sources of protein will make up the rest more or less. I also get 10k steps a day & play soccer twice a week. What diet/lifestyle do you guys use to maintain low bf?
Trt
Is TRT/steroids genuinely the only way to maintain 10-12% bf without being an elite athlete/training every day?
the only way I was able to maintain that body fat was running 5 miles 4-6 times a week whilst watching my calories mainly cause if i ate a frickton I couldn't run 5 miles.
>5 miles every day
good way to become an emaciated skellington
>without being an elite athlete
Like 90% of athletes are on test and HGH too, lmao. The doping tests are an absolute joke. Just look up how easily Lance Armstrong and all of his team mates were able to get away with it. And the only reason Lance was caught was because a former team mate got jealous and blew the whistle.
They justify it in their head by thinking "everybody does it so I can do it too". And of course the fact that if they don't do it, they'll end up in the unemployment line with no real world skills instead of making millions of dollars every year
after blasting 500mg of test a few times its really easy to stay lowish bf while eating kinda clean and increasing lifts and gaining athletic performance. i never get tired in my adult hockey games anymore and i went from driving about 200 yards to 250 almost overnight
Keto.
Low carb OMAD and cardio at least 2 times per week
could you go into detail a little more?
What time do you generally eat?
Do you drink water/black coffee?
How many calories do you consume/would recommend consuming?
How often do you train?
What does the majority of your diet look like any fruits/vegetables etc?
Do you find yourself thinking about food often?
>What time do you generally eat?
Bulletproof coffee in the morning at around 6:30 am, one meal at around 8-9 pm.
>Do you drink water/black coffee?
Double dose of bulletproof coffee in the morning (2 cups of coffee, 50g of 10% coffee cream, 1tsp MCT oil, 2tsp Ghee, 2tsp stevia, mixed in a blender), water or coffee/latte (2 times max) from a vending machine throughout the day
>How many calories do you consume/would recommend consuming?
When cutting I do 1200kcals on rest days and 1500kcals on cardio days.
>How often do you train?
Full upper body every 3-4 days, so around twice a week; cardio 2-4 times a week (cycling on sunny days, swimming on rainy days), depending on my schedule/energy levels.
>What does the majority of your diet look like any fruits/vegetables etc?
Average meal is eggs, cheese, meat, vegetables, generally no potatoes/corn/pasta/bread/grains. My average meal would be 2 fried eggs, some meat (sausages, chicken wings, pork chops), cheese (blue cheese, feta), olives, pickles, pickled ginger, cauliflower mash and a salad (leafy greens). I have no problem with eating fruit, currently I'm having watermelon daily since it's summer, most of the times I eat an apple and some blueberries, strawberries. Bananas and grapes are high in sugar, but I eat them from time to time. I'll have a cheat meal once two weeks when eating out, I just make sure to do cardio on that day.
>Do you find yourself thinking about food often?
I've been on low carb OMAD for 2 years now and I have to say being low carb I don't feel hungry at all. I start to feel hungry at around 7-8pm. If I eat something carb-heavy during the day I just crash and want to sleep.
Thanks bro.
Do you aim for a protein/fat intake? E.g 1g/lb)
What upper body exercises do you do & at what intensity?
I’m 5’10 165lbs, would you recommend I just do something like 1200 calories, 120-150g protein with around 50f fat & getting the rest of my calories from fruit etc? (Prob around 200 calories) until I’m around 150/10-12% bf
I like the idea of fasting since it takes zero effort, but would fasting one day a week lead to muscle loss (since 0 protein intake that day)?
you can't maintain 10-12% naturally unless you do cardio 5-6 times a week & eat NO desserts/processed foods etc
greg douchette cookbook
cope and seethe
The only person I know who maintains 12 percent and aren't on the roids all year are legit semi pro gymnasts and climbers. If your work involves working out everyday for hours at peak fitness and eating thousands of calories more than the average person, having a 12 percent bf is just a side effect of all that hardwork. But if you're a normal, no chance unless you're dumb enough to frick up your hormonal system thru roids
15% is prob the lowest you can maintain as a relatively sedentary guy
Skinny people do it all the time
I mentioned this shit already
Xqc maxxing
Drink coffee all day and eat a little on the evening
But just exercise to maintain
how much coffee are we talking? & what's xqc maxing lmao, I actually work an office job - if i could sit at home and play games all day i could be 8% lmao i'd be addicted
I didn't several cups a day now I can finally see abs lol .
I just call it that because he just drinks coffee.all day and eats a lil
Isn't it easier to stay lean when you're sedentary? Just drink coffee bro
congrats man, i can see the outline of mine but i always end up binging & floating back up to 17-18% bf. Could you run me down what your daily diet looks like? e.g how many spoons of coffee, does it affect your sleep & what do you end up eating? is it mostly low carb & protein or?
I actually like iced coffee. I just take a regular table spoon like not the measuring one but the ones you use at a table and scoop like half of the table spoon of instant coffee . Put it in a cup, fill it with cold water and milk( I think it's roughly comes up to like 1.5 cups of milk a day at most) then I add vanilla of coconut essence but that's just a few drops (a teaspoon is no more than 5 calories, so a few drops is negligible
Add ice .(also the water that you use should be cold water)
I eat whatever I have in the evening. I just cook meat and potatoes and CANNED BEANZ but by grandma makes stuff with rice and meat and legumes . I'm not that good at cooking but hey I like what I make and I make what I like . Could be fried minced beef mixed with baked BEANZ and potato wedges. Could be mashed potatoes and fried chicken. Pasta and meat maybe? Mac and cheese and fried chicken.(I like fried meat, yes I am black)
No more than. 1200-1500 calories of food. Max out at 1800-2000 calories for the day with the coffee.
Alternatively you can go easy on the milk in the coffee and spare more calories
1200 calorie meal at the end of the day
700 calories of oatmeal
100 calories from the milk
This shit is working like a charm, when I start working my shitty office job next year in carrying a big thermos of iced coffee, no cap
Sounds like you’re getting little to 0 protein with just oatmeal & milk. You should be eating 0.8g/lb considering you’re fasting the majority of the day
Did you completely neglect the part where I said MEAT AND POTATOES AND LEGUMES.
Also thanks man. I was coming off of a Black person bulking from January to April and was built fat so I decided to get serious and train harder, with high intensity high rep calisthenics and resistance bands and being more disciplined. Now 3 months later I could see abs etc I will lean bulk when Im shredded or close to
im the guy who is elosanta maxxing. Currently around 165lbs, 5'10 - i think i wanna be at 150lbs for the facial attractiveness etc. I eat around 1.2-1.5k calories a day but all i do is spam muscleups & chinups. With some pressups here & there. I used to lift weights but injured my shoulders 2-3 weeks ago when i was shoulder pressing 66lb dumbells. Is this a good routine? Also what's your height/weight
183cm and 72 kilos, lowest I will go is 70 kg . I think you could do good with that. If you wanna burn those calories do it with high intensity. Those two exercises work majority of upperbody muscles. Do some legs bro. Regular bodyweight squats would do
I do
Push ups 20 reps
Squats 50 reps
Interchange until like 200 push ups and 500+ squats
Use resistance bands to do rows at the end
Ab wheel in the evening before I go to sleep
Trying to do more variation in push ups lately
Regular, diamond and decline
Why don't you just use dumbbells and lift heavy instead of doing some anime workout? That would be way more efficient & save you a lot of time in the process
Honest answer? It's fun. I like it.
do you like being a skeleton?
Idk. Do you like being a fat power shitter?
Dude caffeine affects the quality of your sleep - not the duration. You will feel more tired when consuming caffeine than someone who doesnt consume caffeine. You're fricking addicted dude.
>noo you don't want to have 14 inch arms must be a powershitter.
sorry bro some people wnat to escape being a dyel unlike you
can you guys post bodies? I want to see what that weight at that height looks like.
Also, what bodyweight should I be at if I want to be 10-12% at 6'3/192cm/?
And I tend not to have too many problems sleeping. There's light outside that bothers me and occasional dog barking but that's about it. Coffee doesn't affect me too badly.
Based.
I'm currently elosanta maxxing - just drink hella sugar free energy drinks (monster etc) with caffeine & have like a little meal at the end of the day. (like a footlong sub or something). Bro I think we're on to something...
amphetamines
not entirely smart or without consequences, but it's convenient
Eat normally and fast occasionally.
Chin lipo + buccal fat removal
Anavar