Anyone gone from 20% to 10% body fat?

[drumwhore]

Just wanting to hear from anyone who has gone from around 20ish % body fat down to 10% or less. Were you shocked at how much smaller you looked? Were you disappointed to lose all that extra mass? Did you look all that much smaller?
I started my first cutting phase just over a week ago, only having carbs for breakfast and pre workout, already dropped 3kg, probably mostly water and glycogen. I'm worried about looking too skinny when as body fat drops......

 

[pdaddyII]

Nope but I commend you on your decision for a healthier lifestyle. Just be patient and keep going even of you don't get results right away. Most importantly read read read! Knowledge is power

 

[Peterlumberjack]

i felt that way at first, but as i got leaner and hardened up, everyone around me thought i had gained mass when in fact i had dropped 30lbs.

 

[Hellawulf]

I'm on the CKD diet, I've gone from 16.2% BF to 11.8% BF in about 5 weeks. I'm not dissapointed at all. I've actually gained a little muscle mass during this time. Currently doing CKD, Bill Starr's 5x5 Mon, Wed, Fri and HIIT on Tues, Thurs, Sat.

 

[machine23]

I'm on the CKD diet, I've gone from 16.2% BF to 11.8% BF in about 5 weeks. I'm not dissapointed at all. I've actually gained a little muscle mass during this time. Currently doing CKD, Bill Starr's 5x5 Mon, Wed, Fri and HIIT on Tues, Thurs, Sat.

Good job! That's impressive

 

[stevesmi]

I was in the mid 20's and dropped to the low teens before.. 36-38 inch waist to 28-30 inch

it felt great... this was years ago when i let myself go... yes i lost strength

i ran a catabolic/vegan type diet.. only fruits/veggies. and water .. the occasional chicken breast

 

[Rebecca D]

I have twice. The first time was for my wedding. I starved myself and did ungodly amounts of cardio. Went from 130lbs (5'5") and around 21% bodyfat and 26 inch waist to a 23 inch waist, 115lbs and 11% bodyfat. Felt horrible but looked skinny, which was what I used to think was sexy.

I also dieted for a competition (which I chickened out and never entered) 2-3 years ago. This time I followed a strict exercise and diet routine for 12 weeks. I weighed 124 with a 26 inch waist and 10% bodyfat, but I looked cut.

While I felt great reaching my goal, I also felt weak and tired. Now I eat healthy constantly and keep my BF at around 15%.

Rebecca D

 

[bader85]

Since beginning of year I started about 23% and am currently hanging around 15%. Went from almost 40 inch waist to a 34. But I gained 4 inches in width on my shoulders, biceps are bigger. I get a lot more compliments now on my muscle mass and size then I did at 30 pounds heavier. Having abs showing too doesn't hurt the eye either .

Personally I love it, and continue to love it. I don't feel smaller at all, I feel way leaner and confidence way up. Being able to feel muscle instead of an inch of fat on my chest or thighs whenever I touch them is such a better feeling mentally. It'll show through to others around you.

 

[drumwhore]

Since beginning of year I started about 23% and am currently hanging around 15%. Went from almost 40 inch waist to a 34. But I gained 4 inches in width on my shoulders, biceps are bigger. I get a lot more compliments now on my muscle mass and size then I did at 30 pounds heavier. Having abs showing too doesn't hurt the eye either .

Personally I love it, and continue to love it. I don't feel smaller at all, I feel way leaner and confidence way up. Being able to feel muscle instead of an inch of fat on my chest or thighs whenever I touch them is such a better feeling mentally. It'll show through to others around you.

So you actually gained muscle on your shoulders and arms while losing fat off your gut?
Also when you measure your waist, is that measured around your belly or where the top of your pants sit? I seem to have a lot of visceral fat which gives me a big belly bulge, can't wait to burn the bitch off!

 

[bader85]

So you actually gained muscle on your shoulders and arms while losing fat off your gut?
Also when you measure your waist, is that measured around your belly or where the top of your pants sit? I seem to have a lot of visceral fat which gives me a big belly bulge, can't wait to burn the bitch off!

I measured two places. Waist was around my belly button which I lost 4 inches and my hips was around my hip bones and largest part of my butt which I lost 4 1/2 inches total. Gained a little over an inch on my arms, and gained 4 inches from shoulder to shoulder. A lot better V shape if you ask me!

I didn't have a lot of mass on my shoulders (my traps are always large though) so when I really started working my shoulders they grew insane. You can see the pictures in my gallery.

 

[bobbythebody]

Just wanting to hear from anyone who has gone from around 20ish % body fat down to 10% or less. Were you shocked at how much smaller you looked? Were you disappointed to lose all that extra mass? Did you look all that much smaller?
I started my first cutting phase just over a week ago, only having carbs for breakfast and pre workout, already dropped 3kg, probably mostly water and glycogen. I'm worried about looking too skinny when as body fat drops......

Nope...when I went from 20% - 10%, my body weight went from 180lbs to 205lbs so I was bigger and looked pretty bad ass.

 

[drumwhore]

Nope...when I went from 20% - 10%, my body weight went from 180lbs to 205lbs so I was bigger and looked pretty bad ass.

Was that gear assisted? If so what was in your cycle?

 

[Hellawulf]

I plan on getting under 8% BF and at the rate I'm changing, which has been consistent loss of about 2 pounds a week, while gaining about half a pound of muscle a week, I'll be there within the next 5-8 weeks. Only supps I'm taking is a pre-workout (assault - which I may be changing from...), Whey protein at breakfast and after workouts, and casein protein before bed. With the decrease in muscle I've also had an increase in shoulder and arm size, and even if I lose a little arm or shoulder size in the following weeks for some reason, I'd just be happy with the new cuts. I look at fat as being useless in our modern society. Muscle gets the job done, and I plan on going into a gaining phase come fall. Good luck bud!

 

[burnthiscorpse]

Since I am unable to train and can do only cardio right now I am trying to go from apx 22% to under 10 % preferably around 8%. So that when I can train again in a month or two (hopefully) I can start from scratch.
I'm doing high impact cardio at least once a day for 45 minutes minimum. Some days I do 90-100 min split in two sessions.
My cals while on a 500 calorie deficit should be in the neighborhood of 2700-2800. But I'm actually only eating apx 1200-1800 cals ED. Whey, chicken, salmon, red meat. Trying to keep carbs down under 50-60 grams daily. Fats around 100 grams. I'm trying to split running/biking type cardio with interval sprinting (trying to cure shin splints cause I love sprinting)
and with more functional body cardio like tire flipping, sledgehammer/tire work , axe/log work.
I have been dropping an average of 1 lb a day. But its anywhere from .6 lb to 1.5 lbs depending on cardio.
Started Forged Burner with adderlin last week. Really helps.
Down 18 pounds in the last 3 weeks. At least 25 more to go.
I'm gonna look like friggin lance armstrong if I cant start training soon (sob....SOB!!)

I think I need to add a carb load day of maybe 200-250g because about every 4 days I start dragging ass and really start freaking out to eat carbs)

 

[J Nicholas]

Just wanting to hear from anyone who has gone from around 20ish % body fat down to 10% or less. Were you shocked at how much smaller you looked? Were you disappointed to lose all that extra mass? Did you look all that much smaller?
I started my first cutting phase just over a week ago, only having carbs for breakfast and pre workout, already dropped 3kg, probably mostly water and glycogen. I'm worried about looking too skinny when as body fat drops......

When I finally started to lose the fat, all I ever heard from people was how much bigger I looked. Never at any point did I look or feel smaller, it's the exact opposite! More shred and more veins and better proportions is what really makes you look huge. You are actually the first person I've heard who talks like that, is this the first time you've ever cut the fat? If so, your fears are unfounded, IMHO. Maybe some of your lifts will go down a little, but its usually only high school kids that worry about that anyway. Go ahead and get lean, man. You definitely won't regret it, and it's the easiest thing in the world to go back if you do regret it.

 

[NOLOGY77]

I am in the same situation i was around 22% now i am 17 and i am trying to burn more. What is the best cardio for this you think? HIIT or incline fast walk for 1 hour?

 

[Peterlumberjack]

fasted incline fast walk imo.

 

[Hellawulf]

Yo! Those results I was claimed earlier are even better than I had estimated. I know I estimate that I started off at between 14-16%, and I estimated that I had gotten to about 11.2% BF (due to what I've seen in the mirror and my weight loss - 10 pounds), but I've actually gotten down to 7.5% BF. I've tried countless attempts to get to where I'm at now, and my plan is the first to work for me. I believe it's ALL in the diet! Good luck man!

 

[burnthiscorpse]

fasted incline fast walk imo.

^^^ YES

Or interval sprints. Whatever gets your HR into the zone it needs to be in. Walking fast at an incline of 5 or more on the treadmill will definatley kick your ass though and do the job.
I like interval training because its not quite as boring. Plus walking uphill with a torn ACL requires me to put my brace on and I'm a lazy shit.

 

[Snarling Force]

Gear assisted here with Tren, but I went from around 18% to under 10%. 1 week left in the cycle. I love my new body. Only downside is none of my clothes fit anymore. It sucks too because I'm tall and now have a 29 inch waist so I'm pretty much screwed finding pants that fit.

 

[Rjoh107]

I did !

Actually 32% to 9.5 and I did it in under 7 months. P90x and Insanity (I am now on round 2 of insanity with 3 weeks to go ). strict diet and never missed a workout. BCAAS in a fasted state every morning did the trick.

 

[MaxxReps]

I went from bordering obese to skinny (125lb fat loss). Have to admit, I looked horrible. I thought I looked good but I didn't. I didn't do any weight training during the fat loss though it took all of my focus just to lose the weight. After losing I started weight training in the gym and very quickly started putting on muscle and looking better. That was years ago though.

Just recently I went from almost 20% at the end of a 'eat way too much' cycle to now 15% in about 5 weeks on a 1000-1250 calorie deficit and have not lost any muscle. This is on a cruising dose of about 200mg of test and high protein, moderate/low carb, low fat diet.

 

[pdaddyII]

Cool fucking stories

 

[rollovah]

I went from bordering obese to skinny (125lb fat loss). Have to admit, I looked horrible. I thought I looked good but I didn't. I didn't do any weight training during the fat loss though it took all of my focus just to lose the weight. After losing I started weight training in the gym and very quickly started putting on muscle and looking better. That was years ago though.

Just recently I went from almost 20% at the end of a 'eat way too much' cycle to now 15% in about 5 weeks on a 1000-1250 calorie deficit and have not lost any muscle. This is on a cruising dose of about 200mg of test and high protein, moderate/low carb, low fat diet.

Could you tell me which Nutrition protocol you followed? Did you do the CKD diet? Or, IIFYM? Also how did you calculate your exact Food requirements?

I am trying to get down to 15 in 5 weeks time.

Many thanks!

 

[MaxxReps]

Honestly I just figured out the calories of everything I put in my mouth and strictly controlled it. I ate 1500 calories per day and did cardio most days of the week. The fat just fell off. I had no muscle under all that fat anyway so that style of diet was fine.

Thanks to those days I have a pretty good handle on what my daily calorie requirements are so these days I am following an intermittent fasting protocol where I fast 20 hours every day and eat for 4. I train fasted and its working very well. I am eating 2000 calories per day, roughly 50% protein, 10% fat. I do about 600 calories worth of cardio per day so am coming in at about 1400 net calories per day. I am not losing any of my muscle mass and approaching the best I have ever looked.

RickRock seems like the resident expert on Intermittent fasting and has a nice thread on it. I'd recommend that approach if you have the discipline and want to lose the weight fast.