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  1. #1
    Registered User blazen2392's Avatar
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    How to get to single digit body fat?

    How much time would i have to allot to this goal to get from around 11-12% bf to about 6-7?. would 10 weeks be enough?

    i don't understand how i would structure my diet. will all carbs have to go for a calorie deficit? or just low carbs high protein. what is the most effective way?

    also what other supplements can facilitate this?
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  2. #2
    Doc Holliday msm00b's Avatar
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    You get to single digits the same way you get down to 15, 12, 10 etc.

    Consistent training.
    Calorie deficit.
    Willpower.

    Supplements are not required.
    Lifts:
    Bench: 305lb
    Deadlift: 415lb
    Dip: bodyweight + 230lb
    Pull-up: bodyweight x2

    "There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think."

    -Martin Berkhan

    "Keto is stupid."

    -Me
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  3. #3
    Serpentarius's Avatar
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    Originally Posted by blazen2392 View Post
    How much time would i have to allot to this goal to get from around 11-12% bf to about 6-7?. would 10 weeks be enough?
    how long would it take you to drive from one place to the other?
    There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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  4. #4
    Weak as phuck James199117's Avatar
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    Single digits are only for the extremely disciplined, you ready op?

    Pepper ur angus and stay safe
    Used to be 247lbs 40% body fat.

    My program:
    http://forum.bodybuilding.com/showthread.php?t=157007633

    My transformation thread.
    http://forum.bodybuilding.com/showthread.php?t=153284371&p=1055527371#post1055527371
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  5. #5
    Registered User blazen2392's Avatar
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    Originally Posted by Serpentarius View Post
    how long would it take you to drive from one place to the other?
    .... really don't see what your trying to prove. I just wanted advice.
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  6. #6
    Registered User blazen2392's Avatar
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    Originally Posted by James199117 View Post
    Single digits are only for the extremely disciplined, you ready op?

    Pepper ur angus and stay safe
    More than ready. ive been at 10-11 about a year ago then hit a plateau but wasn't very serious. I have money riding on my ability to do so. I would say im ready.
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  7. #7
    Serpentarius's Avatar
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    Originally Posted by blazen2392 View Post
    .... really don't see what your trying to prove. I just wanted advice.
    you asked how long would it take. With the info provided it is the same as asking exactly what i asked, how long would it take to drive from one distance to the other?
    There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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  8. #8
    Registered User blazen2392's Avatar
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    Originally Posted by Serpentarius View Post
    you asked how long would it take. With the info provided it is the same as asking exactly what i asked, how long would it take to drive from one distance to the other?
    Well if your trying to get me to say it depends where, i already gave you a start and end destination. now im asking how fast is a resonable time to get there with the right gas, right engine (get my point?).
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  9. #9
    Weak as phuck James199117's Avatar
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    Op attach pictures and we can give an accurate timeline and by we I mean other ppl since I'm not at that level yet
    Used to be 247lbs 40% body fat.

    My program:
    http://forum.bodybuilding.com/showthread.php?t=157007633

    My transformation thread.
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  10. #10
    Serpentarius's Avatar
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    Originally Posted by blazen2392 View Post
    Well if your trying to get me to say it depends where, i already gave you a start and end destination. now im asking how fast is a resonable time to get there with the right gas, right engine (get my point?).

    still not enough information

    answer this, seriously:

    if you drive 3000 miles, how long will it take you to get from start to end?
    Now think about it. What information are you missing? 12% of what? 6% of WHAT?
    There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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  11. #11
    Doc Holliday msm00b's Avatar
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    12% to 8% might take 8 weeks. It might take 8 months. If you don't do it "right", it might not happen in 8 years.
    Lifts:
    Bench: 305lb
    Deadlift: 415lb
    Dip: bodyweight + 230lb
    Pull-up: bodyweight x2

    "There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think."

    -Martin Berkhan

    "Keto is stupid."

    -Me
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  12. #12
    Registered User blazen2392's Avatar
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    Originally Posted by James199117 View Post
    Op attach pictures and we can give an accurate timeline and by we I mean other ppl since I'm not at that level yet
    yea gimme a sec. I estimate right now im around 14 or 15% bf 180 ib, im usually around 12-13% b.f, most ive ever been was 10%, hit a plateau here and could never get past this. took about a 4 month break from lifting because and i want to gain the weight i lost in about 8 weeks, then from there i want to cut to around 6-7% in about 10 weeks.

    my most important goal is getting to 6-7& body fat rather than gaining the weight i lost by may 5th 2012 and i wanted to know how to allot my time, provided i did everything right.
    Last edited by blazen2392; 01-19-2013 at 11:59 PM.
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  13. #13
    Registered User blazen2392's Avatar
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    Originally Posted by James199117 View Post
    Op attach pictures and we can give an accurate timeline and by we I mean other ppl since I'm not at that level yet
    This is me currently
    Attached Images
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  14. #14
    Doc Holliday msm00b's Avatar
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    With hard work you can be flirting with your goal in a few short weeks.

    I'd peg you at lower than what you think you are. I'd call you a solid 11% (plus some random string of decimals) given how much muscle you have under there.

    ^ Appreciate just how rare that is. You're one of maybe two people that I feel are actually more lean than they would estimate. The vast majority of people UNDERestimate how much fat they're carrying.
    Lifts:
    Bench: 305lb
    Deadlift: 415lb
    Dip: bodyweight + 230lb
    Pull-up: bodyweight x2

    "There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think."

    -Martin Berkhan

    "Keto is stupid."

    -Me
    Reply With Quote

  15. #15
    Registered User blazen2392's Avatar
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    Originally Posted by msm00b View Post
    With hard work you can be flirting with your goal in a few short weeks.

    I'd peg you at lower than what you think you are. I'd call you a solid 11% (plus some random string of decimals) given how much muscle you have under there.

    ^ Appreciate just how rare that is. You're one of maybe two people that I feel are actually more lean than they would estimate. The vast majority of people UNDERestimate how much fat they're carrying.
    as good as that sounds i really dont think im close to 11%. at my leanest i was measured and i was about that. i lost a ton of muscle unfortunately which made me look dull and deflated. I'm estimating ill be at 11% once im back on my grind but from there im going into unknown territory. Normally i can estimate if ive tried it before but because im doing something completley new i need some advice. so would you say 10 weeks is a realistic time frame, or should i push for 12 weeks?
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  16. #16
    Registered User blazen2392's Avatar
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    bump
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  17. #17
    Registered User kmankolb's Avatar
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    if you can wait, do it over 12 weeks. it will help preserve some of that muscle you have.
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