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  1. #1
    Registered User Rider91's Avatar
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    How to maintain a low bf%....???

    Guys I think I'm around 8% bf now, But I want to get on 6 or maybe 5% and stay there.. But everytime I get on 6% I get back to 8% the next days if I stop doing cardio, no matter how my diet look like. Is it a must to keep doing cardio so I don't get back to 8% ??

    Just wondering, I'm a bit confused.
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  2. #2
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    Leangains.
    Read this before you make a thread.

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    Originally Posted by Rider91 View Post
    Guys I think I'm around 8% bf now, But I want to get on 6 or maybe 5% and stay there.. But everytime I get on 6% I get back to 8% the next days if I stop doing cardio, no matter how my diet look like. Is it a must to keep doing cardio so I don't get back to 8% ??

    Just wondering, I'm a bit confused.
    if that happened that means the cardio will keep your body fat lower. Do you HIIT Cardio
    and whats your routine just wondering?
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  5. #5
    Banned Mr.NoPrint's Avatar
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    to stay at 5-6% indefinitely (natty) is almost impossible. 8% year round is pretty much as lower as you can go.
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  6. #6
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    Diet and working towards lean gains instead of quick gains.
    Lean bulkin' 'til i die.

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  9. #9
    Registered User Rider91's Avatar
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    Originally Posted by yaboy123 View Post
    if that happened that means the cardio will keep your body fat lower. Do you HIIT Cardio
    and whats your routine just wondering?
    Yeah, I switch my cardio training from HIIT to just jogging 2-3 times per week, most of time is HIIT 2x per week.. Sometimes I sprint, depending on how I feel.. And I usually do 2-3 sprints. When I want to burn fat I do no more than 30min of HIIT, and that's on the high side cause I HIIT 20min. I found this works best for me when I wanna burn fat as ASAP.
    Last edited by Rider91; 03-04-2011 at 07:10 PM.
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  10. #10
    Registered User yaboy123's Avatar
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    Arrow

    Originally Posted by Rider91 View Post
    Yeah, I switch my cardio training from HIIT to just jogging 2-3 times per week, most of time is HIIT 2x per week.. Sometimes I sprint, depending on how I feel.. And I usually do 2-3 sprints. When I want to burn fat I do no more than 30min of HIIT, and that's on the high side cause I HIIT 20min. I found this works best for me when I wanna burn fat as ASAP.
    ye HIIT 30 min too much man
    15-20 min HIIT is enough, how many time a week you train your abs?
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  11. #11
    Registered User Rider91's Avatar
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    Originally Posted by yaboy123 View Post
    ye HIIT 30 min too much man
    15-20 min HIIT is enough, how many time a week you train your abs?
    I train my abs 2-3 times per week. I found that doing it more than 3 times per week my abs became weaker and I do 10-12 sets at the end of my workout tho
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  12. #12
    Registered User benchtochest's Avatar
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    strict clean bulk with cardio
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  13. #13
    aesthetickunt umad? zQt's Avatar
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    I would find doing this is stupid/useless/no fun unless you were competing or something..

    All the time holding such low BF, always eating with restricted calories, what a dull life

    Just my 2cents
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  14. #14
    Registered User yaboy123's Avatar
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    Talking

    Originally Posted by Rider91 View Post
    I train my abs 2-3 times per week. I found that doing it more than 3 times per week my abs became weaker and I do 10-12 sets at the end of my workout tho
    kool thats what i wanted to hear. lol
    i hit them 2-3x a week
    just keep your protein high so while you lose ur bf% u wont lose muscle
    good luck buddy
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  15. #15
    Registered User zipl3r's Avatar
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    My friend was at 4% all year round for free diving (being lean helps you sink faster) and he said that his diet for each day was <50g carbs, >150g protein, 50-100g fat
    also timing of the intake is key but im not gonna explain all that but main message is that it is possible but would be harder to make gains staying at same BF

    just so you dont accuse me on severe case of BROSCIENCE ill chuck in a bit of year 12 h-bio

    the stimulation from Glucocorticoids (including cortisol) which regulate carbohydrate metabolism by making sure enough energy is provided to the cells of the body. this stimulates glucogenolysis (conversion of glycogen to glucose). also increases the rate at which amino acids (broken down protein) are removed from cells. some of these amino acids may be converted to glucose by the liver if glycogen and fat levels are low..

    this shows that at a lower BF youll need more protein because Fat levels will not drop as fast because of the reluctance of the breakdown of them.. pretty much means that you should make the gains you want before and then cut because making gains without gaining fat will be harder when fat is harder to be broken down later on
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  16. #16
    Registered User Shortstuf530's Avatar
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    It can't be possible to jump from 6% bodyfat to 8% body fat in a day or two like you said, unless you eat a ridiculous amount. Whatever bodyfat scanner you are using is fluctuating due to changes in your body water. I used to scan myself alot for wrestling on a pretty high end tanita body scanner and it would go up or down a couple percent everyday.

    -Just my personal experience. But, if you are at 5 or 6% bodyfat, don't you think it'd be difficult to gain muscle? Don't really know if that's a goal of yours though.
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    Registered User tgo007's Avatar
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    No one stays 5-6% bf all year round unless you have a good reason.

    Most professional athletes don't do it.
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  19. #19
    Registered User Rider91's Avatar
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    Originally Posted by Shortstuf530 View Post
    It can't be possible to jump from 6% bodyfat to 8% body fat in a day or two like you said, unless you eat a ridiculous amount. Whatever bodyfat scanner you are using is fluctuating due to changes in your body water. I used to scan myself alot for wrestling on a pretty high end tanita body scanner and it would go up or down a couple percent everyday.

    -Just my personal experience. But, if you are at 5 or 6% bodyfat, don't you think it'd be difficult to gain muscle? Don't really know if that's a goal of yours though.
    Right now I'm on a strict clean bulk because this is the way I want it, no matter what. I check my bf% with a sport nutritionist he used 3 different devices to get my bf%. I jump from 6% back to 8% within a week if I stop cardio. :S
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  20. #20
    Registered User tgo007's Avatar
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    Seriously, 5 years from now you'll look back at this and think to yourself "Why was I so anal and stressing myself over nothing.

    Unless you're a professional male model, that needs to look good for photos/magazines/competitons all year round, I don't understand why you would want to do this.

    I do admire your ambition and discipline though.
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  21. #21
    aesthetickunt umad? zQt's Avatar
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    Originally Posted by tgo007 View Post
    Seriously, 5 years from now you'll look back at this and think to yourself "Why was I so anal and stressing myself over nothing.

    Unless you're a professional male model, that needs to look good for photos/magazines/competitons all year round, I don't understand why you would want to do this.

    I do admire your ambition and discipline though.

    Yes

    stupid is stupid
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