Tricks for getting below 8% bf?

  1. 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)?


  2. 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.

  3. 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.
    •   
       


  4. 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.

  5. 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
    Recoverbro Elite
    "This is what we've been working on"

  6. 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?

  7. 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?

  8. 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.
    M.Ed. Ex Phys


  9. 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?

  10. 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
    Recoverbro Elite
    "This is what we've been working on"

  11. 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.

  12. 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.

  13. 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?

  14. 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!

  15. 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.

  16. 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%

  17. you arent 8% lol, sorry just stating the facts.

    this is what 8% bf looks like Name:  martin.bmp
Views: 3390
Size:  1.03 MB

  18. 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?

  19. Great thread. Why is it in OTC Drug?

  20. real nice

  21. 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)

  22. 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"/>
    Holy **** I'm grape jelly!!!!!
    Email me for free prodigy samples
    Ricky@pni-online.com
    www.pni-online.com

  23. add protien, more low impact cardio, eliminate any extra sodium......boom.

  24. Because salt makes you fat...

  25. Salt makes some people hold water right?

  26. It does but that's not really anything that has to do with bodyfat. Water is water.

  27. 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

  28. Lol this is a very old thread

  29. 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

  30. that is some pure dedication, big ups to you. I never was able to fast for a full 24 hours.

  31. 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

  32. 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

  33. Strong 1.5 year old thread bump

  34. 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
    A-Minds HYPE-SLAYER! All posts & feedback are guaranteed to be unsolicited and legit
    "The fear of the LORD is the beginning of knowledge. Fools despise wisdom & instruction"
    Proverbs 1:7
  

  
 

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