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  1. #1
    Registered User AlphaSquad's Avatar
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    Need Help getting to 7 percent body fat

    Hello body building community;

    I have currently hit a plateau. My body fat ranges from 10.13 percent to 9.93 percent. My goal is to get to 7% body fat.

    I do cardio everyday 6 miles one day of hills and 5 x 200m sprints the next day. I only do pull ups, push ups, dips and abs since I am training for the Marines.

    I am 5"11 and weigh 174. 5 and half months ago I was 205 and 16 percent body fat. I have six meals a day and 2-3 are protein shakes (iso pure). For the last 3 weeks I have been around 10 percent body fat and it is annoying. I included a picture of myself and I am very pale lol, so will tan this summer cant wait.

    Last thing is I eat around 150- 200 carbs a day at the most and I have 1 meal of vegetables and drink an average amount of water. I take no supplements other then protein because I believe I can achieve my results without them.

    Please post suggestion, I am willing to listen to the veterans and I do not want to bulk only shred fat
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  2. #2
    Banned bigboybigtits's Avatar
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    more like 12-13 percent body fat
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  3. #3
    Registered User AlphaSquad's Avatar
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    Originally Posted by bigboybigtits View Post
    more like 12-13 percent body fat
    Here are my measurements done with Navy Body Fat calculator.

    waist below navel- 30.5

    neck- 15

    weight- 174

    hips at widest point- 36

    height- 5"11

    These are my measurements, so maybe Navy calculator is bad. Also I used the Navy method with a calculator online and without and still got same measurments
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  4. #4
    Registered User AlphaSquad's Avatar
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    Here is another method I used I even added .5 inches to all my measurements and I came up with 10.756 body fat. Is this method and Navy method both inaccurate I would like to know so I can have proper statistics when viewing my results.

    Men
    Step 1
    Multiply your weight in pounds by 1.082 and add this number to 94.42. For example, if you weigh 175 pounds, your calculation is (175 x 1.082) + 94.42 = 283.77
    Step 2
    Measure your waist in inches at your umbilicus. Multiply this number by 4.15 and subtract it from the number from Step 1. For example, if you have a 34 inch waist and weigh 175 pounds, your calculation is 283.77 - (4.15 x 34) = 142.67. According to DaveDraper.com. this represents your lean body weight.

    Step 3
    Subtract your lean bodyweight from your total bodyweight. Using the above sample calculations, this would be 175 - 142.67 = 32.33.
    Step 4
    Multiply the result from Step 3 by 100 and divide by your total bodyweight. Using the above numbers, you would use (32.33 x 100) / 175 = 18.47. This is your percent body fat.
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  5. #5
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    who cares what those say

    you still look 12%+
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  6. #6
    Registered User AlphaSquad's Avatar
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    I will then assume I am around 13-14 percent body fat. I will post in a month from now and lower calories from 2,000 to 1,000 and more cardio. Thanks guys looks like a lot more work to do. I will post back here again at the end of April would like to hear if results are the same or better.
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  7. #7
    Лифт Ласт Лалз Brosef's Avatar
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    What you suggested is sort of a good idea, but your body is in diet mode right now, meaning you're going to hold on to whatever fat you have left. Unless you're pressed for time, try eating higher than maintenance for 2-3 weeks, and then go into carb cycling for another 3 weeks.

    As a rule of thumb, if you go really hard on cutting cals, you're going to get used to it within 2 weeks, so either cut slowly, or switch between short bulk/cut periods...
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  8. #8
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    Originally Posted by AlphaSquad View Post
    I will then assume I am around 13-14 percent body fat. I will post in a month from now and lower calories from 2,000 to 1,000 and more cardio. Thanks guys looks like a lot more work to do. I will post back here again at the end of April would like to hear if results are the same or better.
    not a good idea, how is training for marines kept you from lifting heavy and hard?
    NASM-CPT
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  9. #9
    Registered User mattkilla420's Avatar
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    Originally Posted by Brosef View Post
    What you suggested is sort of a good idea, but your body is in diet mode right now, meaning you're going to hold on to whatever fat you have left. Unless you're pressed for time, try eating higher than maintenance for 2-3 weeks, and then go into carb cycling for another 3 weeks.

    As a rule of thumb, if you go really hard on cutting cals, you're going to get used to it within 2 weeks, so either cut slowly, or switch between short bulk/cut periods...

    also not a good idea, body does not lower metabolism to equal caloric intake in 2 weeks where did you get this from.
    NASM-CPT
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  10. #10
    cutting to aesthetics JayyC's Avatar
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    Ok, here is a couple things worth pointing out.

    - 7% bodyfat is crazy low, not many people have an idea what 7% BF really looks like.
    - You're not at 9 or 10% BF, you are higher. I don't know what %, but it is higher than that.
    - Online calculators, BF calipers, BF calipers done by people that "know how to do it right", etc. all these aren't accurate measurements. DEXA scans and hydrostatic weighing is the most accurate. If you don't get it done by either of those, then it probably isn't worth mentioning.
    - Who cares what % your at. Just get to a lean look that you want and maintain it, no one goes around with their BF % stapled to their foreheads.
    - Do not go from 2000 calories to 1000 calories for any reason, unless you want to be knocked off your feet from a strong gust of wind. Seriously, just knock the calories down from 2000 to maybe 1800 and keep protein high. Re-evaluate in 4-6 weeks.
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  11. #11
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    Originally Posted by bigboybigtits View Post
    more like 12-13 percent body fat
    this. also, CUT CARBS, MORE FATS, MORE PROTEIN!!! keto that ****
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  12. #12
    Registered User AlphaSquad's Avatar
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    Thanks guys for info. I do not lift weights anymore because I am training for a 3 mile run in 18 minutes, 20 pullups and 100 crunches in 2 minutes. If I can do all that I get a 100 on the fitness exam and will help a lot when applying as a Marine officer. I dont want to get big rather get faster and stronger without putting on muscle or fat. I am deffinitly not 10 or 9 percent whem looking at other peoples photos.

    At the end of the month I will post a follow up picture. I am gonna to try and get to 11 or 10 percent body fat with 1,000 calories diet 6 meals a day 3 of the m protein shakes and running everyday. One day 6 miles run the next day sprints.
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  13. #13
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    Originally Posted by AlphaSquad View Post
    Here is another method I used I even added .5 inches to all my measurements and I came up with 10.756 body fat. Is this method and Navy method both inaccurate I would like to know so I can have proper statistics when viewing my results.

    Men
    Step 1
    Multiply your weight in pounds by 1.082 and add this number to 94.42. For example, if you weigh 175 pounds, your calculation is (175 x 1.082) + 94.42 = 283.77
    Step 2
    Measure your waist in inches at your umbilicus. Multiply this number by 4.15 and subtract it from the number from Step 1. For example, if you have a 34 inch waist and weigh 175 pounds, your calculation is 283.77 - (4.15 x 34) = 142.67. According to DaveDraper.com. this represents your lean body weight.

    Step 3
    Subtract your lean bodyweight from your total bodyweight. Using the above sample calculations, this would be 175 - 142.67 = 32.33.
    Step 4
    Multiply the result from Step 3 by 100 and divide by your total bodyweight. Using the above numbers, you would use (32.33 x 100) / 175 = 18.47. This is your percent body fat.
    just to let you know how accurate this is, this method says im 15.27%bf.....do i look like im 15%bf? id hope not or my diet is working as well as i thought
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  14. #14
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    Originally Posted by AlphaSquad View Post
    Thanks guys for info. I do not lift weights anymore because I am training for a 3 mile run in 18 minutes, 20 pullups and 100 crunches in 2 minutes. If I can do all that I get a 100 on the fitness exam and will help a lot when applying as a Marine officer. I dont want to get big rather get faster and stronger without putting on muscle or fat. I am deffinitly not 10 or 9 percent whem looking at other peoples photos.

    At the end of the month I will post a follow up picture. I am gonna to try and get to 11 or 10 percent body fat with 1,000 calories diet 6 meals a day 3 of the m protein shakes and running everyday. One day 6 miles run the next day sprints.
    I did too join a bbsite and don't lift....
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  15. #15
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    really is no need to be going down to 1000 calories per day, with all that cardio you are doing you will run yourself in to the ground and be less likely to pass your fitness exam. If you are taking in 2000 cals at the mo, just drop carbs out of your diet and bring it down to 1800. You will be guaranteed to start dropping fat again without risking any damage to your health. Good luck.
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  16. #16
    Лифт Ласт Лалз Brosef's Avatar
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    Originally Posted by mattkilla420 View Post
    also not a good idea, body does not lower metabolism to equal caloric intake in 2 weeks where did you get this from.
    General estimate...obviously depends on the person, but:

    "During the first 14 days of a bulk, several studies have revealed that testosterone, IGF-1, and insulin levels elevate. What does this mean? You are highly anabolic! You are as anabolic as you're going to get as a natural bodybuilder."

    http://www.muscleandstrength.com/art...ybuilders.html
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  17. #17
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    Originally Posted by AlphaSquad View Post
    I will then assume I am around 13-14 percent body fat. I will post in a month from now and lower calories from 2,000 to 1,000 and more cardio. Thanks guys looks like a lot more work to do. I will post back here again at the end of April would like to hear if results are the same or better.
    1k cals.day? thats a horrible idea.
    current stack - bio forge/orange triad/WF/Xtend/Isopure/oximega
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  18. #18
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    you want to get stronger without putting on muscle mass?
    what?
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  19. #19
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    Listen to what everyone is saying. 5'11" 174 and 1000 calories = catabolism. If you want to lean out and get stronger drop maybe 200 calories and hit the gym. Do compound lifts: deads, squats, and bench. These will help you hit your all around goals.
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  20. #20
    Registered User AlphaSquad's Avatar
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    Originally Posted by brentbonifas View Post
    just to let you know how accurate this is, this method says im 15.27%bf.....do i look like im 15%bf? id hope not or my diet is working as well as i thought
    No you are too sexy to look 15 % plus lol, JK no homointended
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  21. #21
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    Originally Posted by JayyC View Post
    Ok, here is a couple things worth pointing out.

    - 7% bodyfat is crazy low, not many people have an idea what 7% BF really looks like.
    - You're not at 9 or 10% BF, you are higher. I don't know what %, but it is higher than that.
    - Online calculators, BF calipers, BF calipers done by people that "know how to do it right", etc. all these aren't accurate measurements. DEXA scans and hydrostatic weighing is the most accurate. If you don't get it done by either of those, then it probably isn't worth mentioning.
    - Who cares what % your at. Just get to a lean look that you want and maintain it, no one goes around with their BF % stapled to their foreheads.
    - Do not go from 2000 calories to 1000 calories for any reason, unless you want to be knocked off your feet from a strong gust of wind. Seriously, just knock the calories down from 2000 to maybe 1800 and keep protein high. Re-evaluate in 4-6 weeks.
    Best answer.
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  22. #22
    Registered User AlphaSquad's Avatar
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    Hey guys giving an update from my last picture it has been about 3 weeks and I have been training almost everyday without weights and 1500 calorie diet with around 100 carbs a day.

    Here are my results. I want to know of there has been any slight improvements. Thanks in advance and of course I want to hear from veteran members here. I forgot to add I loss 4 pounds and have been taking six meals a day 2-3 are protein shakes
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  23. #23
    Registered User HautsdeSeine's Avatar
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    you are improving but still have way to go.

    I am trying to get to 7 or 8% and I still have to work on it.
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    "Never Back Down , Never Quit"

    Bodybuilding is nothing more nothing less than a state of mind
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  24. #24
    Registered User Harley2290's Avatar
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    Originally Posted by AlphaSquad View Post
    Hey guys giving an update from my last picture it has been about 3 weeks and I have been training almost everyday without weights and 1500 calorie diet with around 100 carbs a day.

    Here are my results. I want to know of there has been any slight improvements. Thanks in advance and of course I want to gear from veteran members here. I forgot to add I loss 4 pounds and have been taking six meals a day 2-3 are protein shakes
    looking pretty solid but i'd still say your more towards the thicker end of 12-13% BF.
    "Let me tell you something you already know. The world ainít all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ainít how hard you hit; itís about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. Thatís how winning is done. - Sly Stallone (Rocky Balboa)
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  25. #25
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    Originally Posted by JayyC View Post
    Ok, here is a couple things worth pointing out.

    - 7% bodyfat is crazy low, not many people have an idea what 7% BF really looks like.
    - You're not at 9 or 10% BF, you are higher. I don't know what %, but it is higher than that.
    - Online calculators, BF calipers, BF calipers done by people that "know how to do it right", etc. all these aren't accurate measurements. DEXA scans and hydrostatic weighing is the most accurate. If you don't get it done by either of those, then it probably isn't worth mentioning.
    - Who cares what % your at. Just get to a lean look that you want and maintain it, no one goes around with their BF % stapled to their foreheads.
    - Do not go from 2000 calories to 1000 calories for any reason, unless you want to be knocked off your feet from a strong gust of wind. Seriously, just knock the calories down from 2000 to maybe 1800 and keep protein high. Re-evaluate in 4-6 weeks.
    well said
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    getting big for dem beaches n gals
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  26. #26
    Abs and Ice Cream jaklcrow's Avatar
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    lookin better man, and lbs lost is on point. it would be beneficial to do a re-feed once a week, IE eating at or slightly above maintenance though. Also you dont NEED to have 5-6 meals a day. It would probably make things easier since your cals are so low to have fewer larger meals. Eating more frequently does not increase metabolism more than eating less frequently.
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  27. #27
    Registered User AlphaSquad's Avatar
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    Originally Posted by jaklcrow View Post
    lookin better man, and lbs lost is on point. it would be beneficial to do a re-feed once a week, IE eating at or slightly above maintenance though. Also you dont NEED to have 5-6 meals a day. It would probably make things easier since your cals are so low to have fewer larger meals. Eating more frequently does not increase metabolism more than eating less frequently.
    Thanks guys. I am going to incorporate more lifting into my workout while doing long distance one day and intense intervals the next. I am going to intake around 1500-2000 calories with 100 carbs a day. I will repost with a new picture 3-4 weeks from now so probably around mid-May. Once again thanks for the critique and please come back to see if I have had any improvements for next month.

    Alpha Squad
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  28. #28
    Registered User stillfit's Avatar
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    Don't focus on numbers. Get to where you feel you are lean enough. My body has been at alot of different bodyfat numbers and I just use them as a guide to monitor progress. Everyone can appear different at the same bodyfat percent. Alot of this is due to water retention. Make sure you are drinking copious amounts of water and cycling your carbs could also help. I too sometimes stall on a diet and sometimes you need to do this- try eating 300-400 calories below your maintenance calorie intake and on one day a week eat 500-600 more than your maintenace coloric intake. Some may disagree with this but it works for this old man.
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  29. #29
    cutting to aesthetics JayyC's Avatar
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    Originally Posted by AlphaSquad View Post
    Hey guys giving an update from my last picture it has been about 3 weeks and I have been training almost everyday without weights and 1500 calorie diet with around 100 carbs a day.

    Here are my results. I want to know of there has been any slight improvements. Thanks in advance and of course I want to hear from veteran members here. I forgot to add I loss 4 pounds and have been taking six meals a day 2-3 are protein shakes
    You're on the right path, I can see that you're tightening up in a few places. Keep it up.
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  30. #30
    Registered User AlphaSquad's Avatar
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    Okay guys it has been a little over 3 weeks and I have a new picture. As of now I weigh 163-164. I have been running 5 times a week and have been consuming about 200 carbs a day (sometimes a little more). I was forced to eat more because I was losing weight too quickly. I lift light 2-3 times a week. Tell me if I have had any improvements. Also my diet ranges from 2,000 - 2,2000 calories a day. I have 2 protein shakes a day (iso-pure). Please give me constructive criticism. As always thanks for your time, looking forward to hearing from the veterans on this site.

    P.S- Osama Bin Laden is dead, so this will be the best summer ever. Thanks Navy Seals, America f#ck yeah

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