Maintaining Sub-10% Bodyfat Levels Year Round

[jimwill911]

I'd be interested in what others have been doing as far as diet/cardio to maintain bodyfat levels under 10% year round. I've maintained low levels for over 1 1/2 years now and was wondering if there was a better way to go about doing it. Currently I do cardio (Stairmaster/lifecycle) every morning on an empty stomach. I consume 2800 calories per day (45% protein, 40% carbs & 15% fat). I'm 5'10", 172 with bodyfat levels below 5% (hydrostatically tested twice in the last 18 mos). I'd like to hear from those who have consistently maintained their levels below 10%. It's relatively easy to get down that low but more difficult to maintain those levels year round.

 

[IJ26]

I can do it naturally with no cardio. In the winter I usually eat whatever I want but I dont over do it. I just lift hard and eat. Ive never not had a 6 pack since 7th grade. Ive been away at college going out 4 nights a week drinking and eating cafeteria food and tested under 10. A lot of it is genetic

 

[jimwill911]

IJ26
Wish I could say the same was true for me. Genetically speaking, my body prefers to be fat so it's a lot of work for me.

 

[IJ26]

Its damn hard to keep 5% year round as u are now but u can be under 10 all year if you want. When bulking just monitor your diet and when u feel u r adding too much fat drop your cals. U can maintain sub 10% and eat what u like just dont overdo it. U can go out to eat and get what u like and u can have pizza just dont have it every day only when u really want it. You could also cut down on cardio in the winter to around 20 minutes post workout if that. i usually never do cardio in the winter therefore when I begin to cut it has a much better effect on me.

 

[Zagreus]

jawdrop.gif

I can do it naturally with no cardio. In the winter I usually eat whatever I want but I dont over do it. I just lift hard and eat. Ive never not had a 6 pack since 7th grade. Ive been away at college going out 4 nights a week drinking and eating cafeteria food and tested under 10. A lot of it is genetic

Lucky bastard, but how tall are you and how much do you weight?

Zag-

 

[IJ26]

Im 5'8 195

 

[ohashi]

If I knew where in NJ you live, I would find you and kill you in order to steal your fast metabolism. Then I would eat honey buns and laugh.

 

[IJ26]

LOL

 

[IJ26]

Even though I can usually eat whatever I want I eat clean during the summers. It is still a challenge to drop below 8% and in order to do it i have to eat clean and do cardio to get there.

 

[AlbinoAssassin]

Maintaining a true 5% bodyfat year round is almost impossible. That is pretty close to a contest ready bodybuilder. It's just not feasible for 99.999999% of people. Even the most peeled guys you see are about 6%.

 

[jimwill911]

Maintaining bodyfat levels under 5% are possible. I've been hydro tested under 5% twice in the last 18 mos. Although I haven't had a problem maintaining these low levels, I'd like to be able to maintain them with greater flexibility (i.e. being able to eat a greater variety of food as opposed to eating the same thing everyday to ensure calorie/nutritional content).

 

[molnii]

I can do it naturally with no cardio. In the winter I usually eat whatever I want but I dont over do it. I just lift hard and eat. Ive never not had a 6 pack since 7th grade. Ive been away at college going out 4 nights a week drinking and eating cafeteria food and tested under 10. A lot of it is genetic

it will slow down with time and your metabolism will own your ass...

 

[IJ26]

I know its coming soon but I dont plan on doing that stuff anymore. 4 years was enough for me, I rarely drink since I graduated and Im definitely gonna have a tighter diet when bulking bc I dont wanna get caught off guard when my metabolism slows.

 

[molnii]

that's the right attitude bro!

 

[jimwill911]

eurorides

I'm finished with the concept of bulking - just consume my maintenance calories. One of the positive aspects of staying very lean is that you have a better idea of what works for you. I still managed to put a little muscle on in the last 6 mos while just consuming maintenance calories (2 lbs).
Jim

 

[ohashi]

So, you're happy with your body and you're in life-time maintance now?

 

[jeff the lady backbreaker]

Maintaining a true 5% bodyfat year round is almost impossible. That is pretty close to a contest ready bodybuilder. It's just not feasible for 99.999999% of people. Even the most peeled guys you see are about 6%.

there are alot of people who can do this, its all about smart dieting and knowing your body. i am one of them . i eat what i want on certain days

 

[jimwill911]

ohashi

I wouldn't necessarily term it "life maintenance" because you never can predict what will happen in the future. I will say that I don't see it changing in the foreseeable future.

eurorides
I didn't feel you were attacking me at all. My body is the type to put on fat very quickly and to excess if not strictly controlled. So, putting on a mere 5-10 lbs would happen very quickly and I would still need a very calorie restrictive diet. So, overall it's just not worth it for me. I've reached the point with my diet that I'm in total control of my appetite (eat to fuel my body only) and I'm very happy with how my body looks.