Tricks for getting below 8% bf?

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    Tricks for getting below 8% bf?


    I've made good progress in finally getting from 17% bf to 10% and now 8%. Getting from 10 to 8 took giving up dairy and going mostly caveman in my diet. But spa couple of months later, I seem to be holding to 8% and no 6 pac yet clear. Any tricks fr getting the body to give up these last few percentages (I'm guessing I only have 1% more to go)?

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    Congrats first of all.
    Have you looked into Intermittent Fasting? A lot of the low bf guys around here are into it.
    Anyways, sub'd for answers, I would like to know myself.
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    Quote Originally Posted by FL3X MAGNUM
    Congrats first of all.
    Have you looked into Intermittent Fasting? A lot of the low bf guys around here are into it.
    Anyways, sub'd for answers, I would like to know myself.
    Haven't tried fasting. Wonder when/how is best. I do 2 upper body days, 2 lower body days, and 2 cardio days a week (alternating), so maybe on a cardio or rest day? I've had problems with losing muscle and not bf before I gave up dairy, bu now I am not losing any more bf.
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    Quote Originally Posted by hawkhamilton

    Haven't tried fasting. Wonder when/how is best. I do 2 upper body days, 2 lower body days, and 2 cardio days a week (alternating), so maybe on a cardio or rest day? I've had problems with losing muscle and not bf before I gave up dairy, bu now I am not losing any more bf.
    Look it up, there is a ton of info on it that should help. There is a thread all about it here too.
    Basically you don't eat for a long period every day, and then you get all your macros in during a refeed period of a few hours.
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    Intermittent fasting is a great option and what I've been doing over a year now. Adding more cardio is another good thing to do. 2 days a week isn't much, and doing 3-4 days a week is better for more burning and keeping your metabolism elevated. I alternate cardio days and workout days along with the intermittent fasting diet, so I eat big on workout days and I eat at a good defecit on cardio days with little to no carbs. It Is working very well and I'm under 8% right now
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    Quote Originally Posted by RickRock13
    Intermittent fasting is a great option and what I've been doing over a year now. Adding more cardio is another good thing to do. 2 days a week isn't much, and doing 3-4 days a week is better for more burning and keeping your metabolism elevated. I alternate cardio days and workout days along with the intermittent fasting diet, so I eat big on workout days and I eat at a good defecit on cardio days with little to no carbs. It Is working very well and I'm under 8% right now
    ,
    Thanks. I tried more cardio (3-4 days a week) this fall and lost muscle with no change in fat. How are you protecting against muscle loss? Should I eat even more protein?
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    Quick question - wouldn't it be a bit of an abnormality to be at 8% bf and have no visible abs? Are you positive you're that low at the moment?
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    Quote Originally Posted by GreenEarth View Post
    Quick question - wouldn't it be a bit of an abnormality to be at 8% bf and have no visible abs? Are you positive you're that low at the moment?
    It's uncommon, but not impossible.
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    It seems like it would be some sort of genetic predisposition to be at that low of a bf and somehow not be seeing your abdominals, that's all. I usually get the general feeling that most people start seeing them anywhere from 10-12%, so 8% just seems like a very low number to still not see them.

    What method are you using to measure your body fat?
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    Quote Originally Posted by hawkhamilton
    ,
    Thanks. I tried more cardio (3-4 days a week) this fall and lost muscle with no change in fat. How are you protecting against muscle loss? Should I eat even more protein?
    Keep protein high for sure. Using BCAAs before and after cardio can help too. Like I stated earlier...eat at a surplus on workout days and eat in a defecit for cardio and rest days
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    Quote Originally Posted by GreenEarth
    It seems like it would be some sort of genetic predisposition to be at that low of a bf and somehow not be seeing your abdominals, that's all. I usually get the general feeling that most people start seeing them anywhere from 10-12%, so 8% just seems like a very low number to still not see them.

    What method are you using to measure your body fat?
    Same guy doing caliper measures in 5 places. I can see ribs and at least faint sign that a six pack is just below the surface, but no clear definition yet.
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    Quote Originally Posted by RickRock13

    Keep protein high for sure. Using BCAAs before and after cardio can help too. Like I stated earlier...eat at a surplus on workout days and eat in a defecit for cardio and rest days
    Good advice. I'll try adding more cardio, intermittent fasting, and the cycle you described. Thank you.
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    Quote Originally Posted by RickRock13

    Keep protein high for sure. Using BCAAs before and after cardio can help too. Like I stated earlier...eat at a surplus on workout days and eat in a defecit for cardio and rest days
    I envy your picture. What BF% are you?
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    Quote Originally Posted by GreenEarth
    Quick question - wouldn't it be a bit of an abnormality to be at 8% bf and have no visible abs? Are you positive you're that low at the moment?
    Not positive, since I haven't done the water test method but just caliper. Guy doing the measurements is experienced. But proof is in the pudding, I see that I must have abs, but I can't count them yet!
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    Bodyfat cvalipers can be pretty inaccurate. I get mine tested in a bodpod. I'm currently at 8.4% and i have very visible abs and veins running through them up to my armpits. Last time I was there a guy came in and said he had a 9 fold caliper test done by an experienced person. End result: walked in thinking he was 8% left with a sheet saying he was 16%. Find an accurate method and let us know what the difference is.
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    Quote Originally Posted by hawkhamilton View Post
    Same guy doing caliper measures in 5 places. I can see ribs and at least faint sign that a six pack is just below the surface, but no clear definition yet.
    Everyone is different and carries weight in different places BUTTT....if you are around 10% and trying to cut to 8, you probably should be able to see abs by now. This makes me think you are heavily underestimating your bf%. Do you have pictures at all?

    I usually have noticeable abs (for suure with good lighting) at 12%
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    you arent 8% lol, sorry just stating the facts.

    this is what 8% bf looks like Name:  martin.bmp
Views: 2720
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    is it possible u are retaining alot of water? maybee u should look into estrogen and cortisol supps. and is that u thedj? daaaamn how tall?
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    Great thread. Why is it in OTC Drug?
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    real nice
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    If at 8% +/-, here are two time-tested options to get you to lower numbers:

    1) Intermittent fasting

    2) Strict, Low calorie dieting with frequent (no less than once a week) high calorie/high carb/low fat refeeds (CKD is never a bad option)
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    Quote Originally Posted by thedj
    you arent 8% lol, sorry just stating the facts.

    this is what 8% bf looks like <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=55 901"/>
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    add protien, more low impact cardio, eliminate any extra sodium......boom.
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    Because salt makes you fat...
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    Salt makes some people hold water right?
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    It does but that's not really anything that has to do with bodyfat. Water is water.
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    Eat for 6 hours a day, fast for 18. I have seen significant results from this method. It is annoying at first but you actually feel more refreshed and have a ton of energy as your body adjusts. My eating window was from 11 am - 5pm
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    Lol this is a very old thread
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    Quote Originally Posted by TigerHoods View Post
    Eat for 6 hours a day, fast for 18. I have seen significant results from this method. It is annoying at first but you actually feel more refreshed and have a ton of energy as your body adjusts. My eating window was from 11 am - 5pm
    I did a 26 hour fast today. It was awesome intermittent hunger. But I dose 10g bcaa every 3 hours
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    that is some pure dedication, big ups to you. I never was able to fast for a full 24 hours.
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    Quote Originally Posted by thedj View Post
    you arent 8% lol, sorry just stating the facts.

    this is what 8% bf looks like <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=55 901"/>
    You seem to be lower then 8. But people's fat lie in different areas. He can be very lean elsewhere. A lot with the way you look and skin fold measurements have to do with fat distribution. I would venture based on his picture 10% but still there's room for error
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    Quote Originally Posted by GreenEarth View Post
    Quick question - wouldn't it be a bit of an abnormality to be at 8% bf and have no visible abs? Are you positive you're that low at the moment?
    Agreed
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    This is what I have been doing lately and as a coincidence using the exact same time frame/eating window

    I Iike it as well

    Quote Originally Posted by TigerHoods View Post
    Eat for 6 hours a day, fast for 18. I have seen significant results from this method. It is annoying at first but you actually feel more refreshed and have a ton of energy as your body adjusts. My eating window was from 11 am - 5pm
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