Lowest Bodyfat % you've reached?
- Thread starter jimjones
- Start date
I just reached 8% through simple calorie deficit and weight training. I was using an EC stack too. The last half of my diet was sort of like an Intermittent Fasting but not really. I was dropping weight pretty quick before I started doing an IF type diet, but once I went to the IF, I dropped fat like crazy while easily maintaining strength in every lift.
I'm hitting a six to twelve week bulker to specialize on a few bodyparts, after which I plan on dieting back down to 8% using the same methods, and possibly switching over to UD2.0 and getting a bit lower, but I'm not sure yet. Maybe sticking with this IF approach coupled with an EC stack, since that worked so well.
I'm hitting a six to twelve week bulker to specialize on a few bodyparts, after which I plan on dieting back down to 8% using the same methods, and possibly switching over to UD2.0 and getting a bit lower, but I'm not sure yet. Maybe sticking with this IF approach coupled with an EC stack, since that worked so well.
I had to work all day and didn't have time to eat, so I'd get home probably around 5 pm most nights. If it was a workout day, I'd take a protein shake, do my workout, then eat all my calories for the day between the end of my workout and bedtime, which ranged between 8 pm to 10 pm. On non workout days, I would just start eating when I got home and keep going until I went to bed.
Diet was mostly protein - I got around 200 to 250 grams of protein a day, around 100 grams of carbs and no more than 50 grams of fat.
Weight training was just heavy compounds with a fair amount of volume. I had a description of it in my log, though it isn't completely detailed. I did cardio once or twice, in the form of bicycle rides.
No significant muscle loss that I know off, my strength was maintained or improved in every lift. Squats started to feel a little weak right at the end, but that's it.
Diet was mostly protein - I got around 200 to 250 grams of protein a day, around 100 grams of carbs and no more than 50 grams of fat.
Weight training was just heavy compounds with a fair amount of volume. I had a description of it in my log, though it isn't completely detailed. I did cardio once or twice, in the form of bicycle rides.
No significant muscle loss that I know off, my strength was maintained or improved in every lift. Squats started to feel a little weak right at the end, but that's it.
I
imported_dojomatic
Guest
What's the IF method? Can't find it with a Search or on Google.
QuantumPositron
New Member
5.6%.
My only sources of fat were the olive oil I sauted with, the 2 - 3 eggs I had each morning, and a few slices of cheese (swiss or ex sharp cheddar). I drank powdered milk (which has no fat or cholesterol in it), water, and vegetable juice and ate only pasta, white jasmine rice, and various frozen fish. It may have gone a little lower: at some point I began seeing a faint line between the long and lateral heads of my triceps going all the way up the length of my arm terminating at the deltoid.
I was unemployed and trying to conserve funds. My diet has since expanded. Bodyfat was 7.2 % this morning according to my FatTrack II calipers.
If you want to lose some body fat I would have a look at High Intensity Interval Training aka "HIIT" (not to be confused with HIT ala Mentzer/Jones/Darden). I have not done enough research to conclude that HIIT absolutely causes superior b-fat loss, but the few articles I have dug up seem to indicate that it would:
hGH / Somatotropin "profoundly" influences lipid and carbohydrate metabolism:
Claims for the anabolic effects of growth hormone: a case of the Emperor’s new clothes? Br J Sports Med 2003;37:100-105.
http://bjsm.bmj.com/cgi/content/abstract/37/2/100
Aerobic exercise intensity is positively linearly correlated to hGH / Somatotropin release:
Impact of acute exercise intensity on pulsatile growth hormone release in men. J Appl Physiol 87: 498-504, 1999; 8750-7587/99
http://jap.physiology.org/cgi/content/abstract/87/2/498
HIIT burns several times the amount of fat than endurance style training when corrected for energy expenditure (its more efficient):
Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8.
http://www.ncbi.nlm.nih.gov/sites....itation
If you do running HIIT, at the very least you may improve your verbal IQ:
High impact running improves learning. Neurobiol Learn Mem. 2007 May;87(4):597-609. Epub 2006 Dec 20.
http://www.ncbi.nlm.nih.gov/sites....7185007
Article from the LA Times discussing HIIT with some anecodotal info:
http://www.championshipsoccerspeed.com/LA_Times_covers_Sprint8.htm
My own interest in using HIIT is to lower my heart rate, improve my general fitness, and give me an excuse to do lots of swimming. I haven't found anything about its potential effect on muscle fiber or recovery so I'm still concerned about its impact on gains and overtraining risk.
The author of Natural Hormonal Enhancement recommends using HIIT on your off days to keep as much hGH circulating in your body for as long as you can during the week (lifting will secret hGH on non-HIIT days). The recommendation is on page 76 of the PDF or page 308 of the actual book. Here is the link, there are lots of references for the research junkie:
Link.
You could also try supplementation using linoleic acid (sp?). Results in human studies are varied and in one study it was shown to interfere with the functioning of endothelial tissue (stuff that lines your veins and what not). I didn't take down any citations because that last bit on the endothelial tissue put linoleic acid past my "risk tolerance", so to speak.
My only sources of fat were the olive oil I sauted with, the 2 - 3 eggs I had each morning, and a few slices of cheese (swiss or ex sharp cheddar). I drank powdered milk (which has no fat or cholesterol in it), water, and vegetable juice and ate only pasta, white jasmine rice, and various frozen fish. It may have gone a little lower: at some point I began seeing a faint line between the long and lateral heads of my triceps going all the way up the length of my arm terminating at the deltoid.
I was unemployed and trying to conserve funds. My diet has since expanded. Bodyfat was 7.2 % this morning according to my FatTrack II calipers.
If you want to lose some body fat I would have a look at High Intensity Interval Training aka "HIIT" (not to be confused with HIT ala Mentzer/Jones/Darden). I have not done enough research to conclude that HIIT absolutely causes superior b-fat loss, but the few articles I have dug up seem to indicate that it would:
hGH / Somatotropin "profoundly" influences lipid and carbohydrate metabolism:
Claims for the anabolic effects of growth hormone: a case of the Emperor’s new clothes? Br J Sports Med 2003;37:100-105.
http://bjsm.bmj.com/cgi/content/abstract/37/2/100
Aerobic exercise intensity is positively linearly correlated to hGH / Somatotropin release:
Impact of acute exercise intensity on pulsatile growth hormone release in men. J Appl Physiol 87: 498-504, 1999; 8750-7587/99
http://jap.physiology.org/cgi/content/abstract/87/2/498
HIIT burns several times the amount of fat than endurance style training when corrected for energy expenditure (its more efficient):
Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8.
http://www.ncbi.nlm.nih.gov/sites....itation
If you do running HIIT, at the very least you may improve your verbal IQ:
High impact running improves learning. Neurobiol Learn Mem. 2007 May;87(4):597-609. Epub 2006 Dec 20.
http://www.ncbi.nlm.nih.gov/sites....7185007
Article from the LA Times discussing HIIT with some anecodotal info:
http://www.championshipsoccerspeed.com/LA_Times_covers_Sprint8.htm
My own interest in using HIIT is to lower my heart rate, improve my general fitness, and give me an excuse to do lots of swimming. I haven't found anything about its potential effect on muscle fiber or recovery so I'm still concerned about its impact on gains and overtraining risk.
Link.
You could also try supplementation using linoleic acid (sp?). Results in human studies are varied and in one study it was shown to interfere with the functioning of endothelial tissue (stuff that lines your veins and what not). I didn't take down any citations because that last bit on the endothelial tissue put linoleic acid past my "risk tolerance", so to speak.
Jimjones hit on what I was thinking: the real question is twofold - who lost how much with what program while the arm and maybe leg diameters remained the same.
I never lost much on anything, but HIIT makes the most sense to me. IF sounds easier than most diets, if not as effective. I DID get down to about 15% or less for a while...
I never lost much on anything, but HIIT makes the most sense to me. IF sounds easier than most diets, if not as effective. I DID get down to about 15% or less for a while...
IF was just easier for me. I didn't have time to eat until I got home, and I didn't feel like staying up late to space out my meals, so basically I was binging (on decent foods though) all night long.
My arm measurements stayed the same but my legs did shrink by about half an inch. I think I store more fat in my legs and butt than normal guys, which is probably why my upper body can be relatively shredded and I still won't have as great of quad seperation until later on. Damn, hope that doesn't mean I'm more of a woman than most guys! Though if someone were going that route, I could just excuse it by saying that of course my estrogen is higher, because my testosterone is higher, and test directly converts into estrogen, right?
Right?
My arm measurements stayed the same but my legs did shrink by about half an inch. I think I store more fat in my legs and butt than normal guys, which is probably why my upper body can be relatively shredded and I still won't have as great of quad seperation until later on. Damn, hope that doesn't mean I'm more of a woman than most guys! Though if someone were going that route, I could just excuse it by saying that of course my estrogen is higher, because my testosterone is higher, and test directly converts into estrogen, right?
Right?
Joe.Muscle
Active Member
8 % and I am at that right now also not by choice but by being sick and not eating!
What I am more interested in is for everyone to show what they weighed before and after at that bodyfat and weight.
For example I go from around 13.5% to 8.5% every year but I have t lose about 16 pounds to do so...( i am not sure if thats a good thing?
)
What I am more interested in is for everyone to show what they weighed before and after at that bodyfat and weight.
For example I go from around 13.5% to 8.5% every year but I have t lose about 16 pounds to do so...( i am not sure if thats a good thing?
QuantumPositron
New Member
Before I went on my poor-man diet my bodyfat was 9.9% and I weighed around 205. Now I weigh in around 210 with a bodyfat %age of about 7.2 ish. These numbers come from the scale at my gym and the digital FatTrack II calipers I use every morning to track my bodyfat. I have used two bio-impedance devices. One of them I used the day before I took the 9.9% measurement said I was 14.5% bodyfat. The other device was built into a digital scale at a friends house. It said I was at 23.5% at a time when my calipers read 6.x%. If my friends digital scale was right I'd be hauling around 40+ lbs of bodyfat. I can see my abs. So that device is obviously wrong. I'd like to get measured using a more accurate device like water displacement or whatever its called so I can calibrate the calipers I keep in my bathroom.
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(Totentanz @ Sep. 29 2007,12:18)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">My arm measurements stayed the same but my legs did shrink by about half an inch. Damn, hope that doesn't mean I'm more of a woman than most guys! Though if someone were going that route, I could just excuse it by saying that of course my estrogen is higher, because my testosterone is higher, and test directly converts into estrogen, right?
Right?</div>
I've seen your deadlifts. I wouldn't worry too much!
(Totentanz @ Sep. 29 2007,12:18)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">My arm measurements stayed the same but my legs did shrink by about half an inch. Damn, hope that doesn't mean I'm more of a woman than most guys! Though if someone were going that route, I could just excuse it by saying that of course my estrogen is higher, because my testosterone is higher, and test directly converts into estrogen, right?
Right?</div>
I've seen your deadlifts. I wouldn't worry too much!