so who is running around 10% or less

[kiai]

Was wondering how many of you got down to 10% bodyfat or less and how long you usually keep it ?

while at it what's your max bulk bf and the leanest you usually go on a cut.

 

[Judo Tom]

usually I stay right around 10% kind of easy for me because I am always doing hours of 'cardio' so its easy to stay lean.

When I am bulking I cant mentally get much over 15% I just dont feel comfortable or happy so I dont do it. sometimes its even lower and ill just lean up closer to 10% and repeat.

the lowest bf% Ill get is around 6% anything lower and i just hate life.. ive had to do it to make weight but its not fun and just not something I do anymore.

I also avoid dramatic swings.. like ill never go from 8 to 15 quickly.. and I wont go from 15 to 8 fast either.. just a personal thing

 

[stevesmi]

a lot of cardio and a strict diet and it can be done. i was at 6% at one point. but i wasn't very strong. its up to you what your goals are. when you do a lot of cardio you will burn away fat but you will also burn muscle

your best way to do it is do it slow, dont try to cut a lot of fat quickly. this way you can mantain your muscle mass and comp up

 

[kiai]

I found that my sweet spot is 9-15% if I lean below 9 I tend to get lethargic and hungry all the time, if I bulk over 15% it tends to be mostly fat anyway.

right now I just lean to 9% then slowly bulk to say 12-13% makes the next cut easier and I dont lose that much mass or strength.

 

[Arabian]

I try to stay between 10 and 15%. I use to be an avid runner in the 90's and my body fat was extremely low however I looked like an Ethiopian. lol I was 6,2 170 pounds. Today I stay between 215 and 220 all year round.

 

[obsessedwliftin]

I was right at 10% about 4 weeks ago after my cut. Now I am bulking but I will not bulk past 13 to 14% so that my cut in March will not be too drastic.

 

[kiai]

it's only very tiring when you cut for long that's why I'm trying to dial my bodyfat thermostats down staying lean and getting leaner everytime I cut this way it's much easier because you won't have much fat to lose in the first place.

 

[stevesmi]

i love food too much lol. i couldn't help myself have a couple candies on halloween, but i like to keep my diet very clean.. no HFCS, soybean oil, hydrogenated oils, very low on sugars and dairy, almost no processed food etc...

i agree with arabian i like to keep my body fat in the low to mid teens. i look bulky like that but not overweight, people give me respect with a shirt on, not just when i am at the beach shirtless.

i have much respect for the big bodybuilders who have bf in the single digits and are still strong as hell. that takes a lot of dedication, hard work and genetics.

 

[kiai]

same here I dont just eat crap anymore no fried food at all for me I do eat simple sugars in my pwo shakes but thats about it helps with sugar cravings as well. rest of my food is usually solid meat and lots of fruits and vegetables needless to say I've a huge spice cabinet hehe

 

[Seattleborn206]

Just checked my bf yesterday and it was 10.1% and I've been as low as 5.5% in the past

 

[ConanX]

I always grow good as long as im above 10%. Under that, I look great but I wont put on crazy size and I get lethargic. Only thing that made me strong and big under 10%bf was Finaplix.
I don't think I ever go over 13%, even when bulking since I eat pretty clean on a bulk.

 

[RADAR]

Sitting at 8% right now!

 

[kiai]

Sitting at 8% right now!

what do you think the optimal sweet spot for bulking / cutting ?

 

[C.K.]

I've only ever twice in my life been over 10% due to unhealthy eating and no cardio... NEVER AGAIN!

 

[RADAR]

what do you think the optimal sweet spot for bulking / cutting ?

Its Going to vary from Person to person.

Things that will affect this....Endomorph:...Mesomorph....Ectomorph
An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.

A Mesomorph has a naturally fit body but to maintain it or improve it they should exercise and diet corretly for their type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo.

Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue (some women that are too thin may also want to put on a little fat to look more feminine). Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often. Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum, at least until you are happy with your weight and looks.




Ectomorph:


fragile
thin
flat chest
delicate build
young appearance
tall
lightly muscled
stoop-shouldered
large brain
Has trouble gaining weight.
muscle growth takes longer


Mesomorph:


athletic
hard, muscular body
overly mature appearance
rectangular shaped (hourglass shaped for women)
thick skin
upright posture
gains or loses weight easily
grows muscle quickly.



Endomorph:


soft body
flabby
underdeveloped muscles
round shaped
over-developed digestive system
trouble losing weight
generally gains muscle easily


Bone Density also plays a role.
to me at 5 ft 8 in 198 is my sweet spot i can go either way at that point to cut or bulk or stay at 10-12% or lower if i wish.

 

[kc17]

Was wondering how many of you got down to 10% bodyfat or less and how long you usually keep it ?

while at it what's your max bulk bf and the leanest you usually go on a cut.

Im currently @ 10.2 %bf the most bf I had was 15 % and it was after a deca cycle, cutting carbs usually does the trick for me .. 2 or 3 moderate cardio sessions per week and is a wrap..

 

[kiai]

Its Going to vary from Person to person.

Things that will affect this....Endomorph:...Mesomorph....Ectomorph
An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.

A Mesomorph has a naturally fit body but to maintain it or improve it they should exercise and diet corretly for their type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo.

Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue (some women that are too thin may also want to put on a little fat to look more feminine). Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often. Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum, at least until you are happy with your weight and looks.




Ectomorph:


fragile
thin
flat chest
delicate build
young appearance
tall
lightly muscled
stoop-shouldered
large brain
Has trouble gaining weight.
muscle growth takes longer


Mesomorph:


athletic
hard, muscular body
overly mature appearance
rectangular shaped (hourglass shaped for women)
thick skin
upright posture
gains or loses weight easily
grows muscle quickly.



Endomorph:


soft body
flabby
underdeveloped muscles
round shaped
over-developed digestive system
trouble losing weight
generally gains muscle easily


Bone Density also plays a role.
to me at 5 ft 8 in 198 is my sweet spot i can go either way at that point to cut or bulk or stay at 10-12% or lower if i wish.

love your post

I'm a meso with both ecto and endo qualities I tend to gain a bit of fat but I build easy as well, ppl always thought I had that athletic look even when I didn't train but I do have smallish bones like wrists and shins.

 

[Faststangxxx]

I'm trying to get to 10% right now before January for a late winter lean bulker. Would it be safe to say 10% would be once you start to really see abs? I am where I can see outlines...



---------------------------------
It's not roid rage, I just don't like you...

Bustin' my ass so I can save yours...

 

[kiwidave1]

I'm 15-16 and can see my top 4 abs but then it goes to shit lower belly and love handles.

I think it depends on where you hold your fat if you can see abs or not and how big your abs are.