Question for ripped/shredded/very lean guys

[lukiss96]

Admittedly I was never ripped like real 8%, I was maybe once or twice in the ~10% zone. I usually maintain between 12-16% year round. I would like to try and get to single digits to experiment there. I'm used to eating 3000+ cals. However, for the past month or so I have been cutting and playing with an idea to eat 2600-2800 calories long term and see what happens and to what body fat % I might get to and maintain. I'm usually in 230's zone, I'm willing to lower myself in to 210's just to see and experiment. So I would appreciate guys personal experiences on how you manage do it. Thanks.


Your stats?

How many calories do you consume?

What are your macros?

What is your activity level?

How do you combat or manage appetite?

Do you stay ripped/shredded/very lean year round or do you allow yourself to climb higher during some periods of the year?

What are some tips for someone like me who's trying to achieve <10% and possibly stay there for awhile? (For the first time)

Do you suggest lowering the weight on the bar a bit and not focusing too much on the strength or try to keep strength as much as possible? (Obviously I won't bench 400's anymore, but thinking of going a bit higher reps than 6-10).


P.S. this is just to get an idea how you guys do it, I understand perfectly that I'm not you and you're not me. We have different genetics, calorie requirements and size.

 

[lukiss96]

Bonus question:
​

What's your tdee on different activity levels?
1. Sedentary
2. Some light activity (walking 6-8k steps/day)
3. Cardio

 

[Fattyone]

What are some tips for someone like me who's trying to achieve <10% and possibly stay there for awhile? (For the first time)

Lifetime fatty here so no personal experience, but I am currently after this as well.


Mike isreatel cocered this on a podcast somewhat recently. He said you’ve got to reset your bodies natural set point. It would go something like (all made up numbers) -

Starting at 20%, cut to 14%, maintain for a bit, bulk to 16-18%, cut to 12%, maintain for a bit, bulk to 14-16%, cut to 10% maintain for a bit etc.. he felt it was smarter to slowly work your way down and never getting back to that previous “starting point” and eventually you find yourself naturally leaner at your maintenance vs struggling to stay lean.

 

[lukiss96]

That's interesting theory, although we can't change our genetics much. I believe we still need to suffer more than the next guy who had a six pack when he was 16 and eating cheetos with coke regularly.

cut to 12%, maintain for a bit, bulk to 14-16%,

This is familiar territory for me, I have to say that's where I spend like half a year.

cut to 12%, maintain

And that's where I try my best to sustain in summer months.

 

[Fattyone]

I believe we still need to suffer more than the next guy who had a six pack when he was 16 and eating cheetos with coke regularly.

I feel your pain man. I have the worst fat distribution genetics ever. My legs, from ass to toes will stay lean af and covered in veins, even when I’ve got bitch tits and zero abs. Makes getting visually lean extremely sucky.

 

[lukiss96]

I feel your pain man. I have the worst fat distribution genetics ever. My legs, from ass to toes will stay lean af and covered in veins, even when I’ve got bitch tits and zero abs. Makes getting visually lean extremely sucky.

I understand, but it's much better that we put in the effort and try to best ourselves.

Sometimes what we think sucks, but we actually don't see how good we have it. I think the most important thing is to remind yourself your accomplishments and never giving up if things don't workout like you want them to.

In the end the result will be our better version regardless. Ability to constantly push yourself to improve without overkill is what matters.

 

[lukiss96]

Hey boys, I know there are some of you really lean guys here like sitting in legit 6-10% body fat. Please, come and share some super secrets for us bulky guys lol. We want to be like you...

Ok, jokes aside, it would be really helpful and interesting to hear how some people manage to stay that lean and what regime and systemic routine they have to live such a lifestyle.

 

[jdubzzz44]

It greatly depends on genetics. Some guys can maintain 10% fairly easy just working out and eating cleanish. Some guys it’s going to be a constant battle with eating extremely clean, counting all calories, many hours of additional cardio a week.

I can put on weight vary easy and I can basically eat an unlimited amount of food if I don’t stop myself but I’ve had the discipline in the past to get down to single digit body fat. But it doesn’t stay that low if I ease up on diet or cardio at all

 

[lukiss96]

It greatly depends on genetics. Some guys can maintain 10% fairly easy just working out and eating cleanish. Some guys it’s going to be a constant battle with eating extremely clean, counting all calories, many hours of additional cardio a week.

I can put on weight vary easy and I can basically eat an unlimited amount of food if I don’t stop myself but I’ve had the discipline in the past to get down to single digit body fat. But it doesn’t stay that low if I ease up on diet or cardio at all

My dude, I know and appreciate the discussion. I understand a lot of it comes to genetics, we all had that dude in class who was ripped and constantly eating junk food.

But let's not discredit guys either way it's not as easy to build muscle and then craft and sustain a ripped physique.

 

[Mac11wildcat]

Getting to extremely shredded requires first having a reasonable caloric intake to pull from. Step 1 is a quality offseason with lots of food but watching body comp. Keep your abs.

Getting that lean requires a calculated approach of reduced cals (almost always carbs) and increased cardio over an extended period.

Getting there and not Being a limp noodle requires trying to maintain your gym performance as long as possible.

Staying that lean is not reasonable for most people’s lives; physically and mentally. But the easiest way to do so would be to actually get peeled, and then meticulously dial cals up slowly so you reach a level of intake that’s easy to maintain without excessive hunger and doing so slow enough to not add fat.

From peak offseason to stage peeled I went from 6500 cals/1000g carbs to ~3000 cals/250g carbs, 0 min hard cardio to ~70m 6 days a week, over 18 week. All was done while mostly maintaining gym performance up until the very last push.

 

[buck]

I tend to look to people that have had weight issues of the such and over come them and have stayed lean long term and not go with what people that have been in good condition/lean all their lives do as i think they have less real life experience that applies to most people.

 

[Bigboy727]

Admittedly I was never ripped like real 8%, I was maybe once or twice in the ~10% zone. I usually maintain between 12-16% year round. I would like to try and get to single digits to experiment there. I'm used to eating 3000+ cals. However, for the past month or so I have been cutting and playing with an idea to eat 2600-2800 calories long term and see what happens and to what body fat % I might get to and maintain. I'm usually in 230's zone, I'm willing to lower myself in to 210's just to see and experiment. So I would appreciate guys personal experiences on how you manage do it. Thanks.


Your stats?

How many calories do you consume?

What are your macros?

What is your activity level?

How do you combat or manage appetite?

Do you stay ripped/shredded/very lean year round or do you allow yourself to climb higher during some periods of the year?

What are some tips for someone like me who's trying to achieve <10% and possibly stay there for awhile? (For the first time)

Do you suggest lowering the weight on the bar a bit and not focusing too much on the strength or try to keep strength as much as possible? (Obviously I won't bench 400's anymore, but thinking of going a bit higher reps than 6-10).


P.S. this is just to get an idea how you guys do it, I understand perfectly that I'm not you and you're not me. We have different genetics, calorie requirements and size.

Anytime I get Below sub 10%. I literally cut down to about 1700 to 2000 cal a day and make sure I burn a minimum of 500 calories during a workout. Usually splitting my lifting and cardio, so I am working on two times a day. It’s pretty much chicken, lots of protein, shakes, egg, whites, salmon, avocados, and almonds. I track it all with the “Lose It” app. When I walked into complete nutrition, they told me I needed to eat 2600 cal to lose weight and I tried that so many times and I just could never get to where I wanted to be. I don’t care what anybody says unless I’m on trend the only way to get below 10 is a strict regiment and diet, it takes me two months to go from 14% to about nine. I cut March 1 and by June 1. I will be skinny and where I wanna be. So many people say being below 10 does not make you feel good but I cannot tell you how much energy I have on this diet and this lifestyle I never feel lethargic or tired. Yes but you just get used to it. I am 6 foot three 228 pounds and about 14% right now.

 

[Trainedbytylerlofthouse19]

I feel like for myself after hitting 30 it's a completely different ball game now.. I could eat what I wanted and stay lean, granted alot of Tren was in the picture but even now I'm having to keep diet strict to even maintain where I'm at..

Never been a big fan of the stimulants either diet is definitely the answer