I'm 17 years old, just cut down from 25% to 14-15%, and I just started bulking 1-2 months ago however I think i'm heading the wrong direction, towards 16-17% bodyfat now.. after a few more months of bulking I think i'll want to head down to 9-10% bodyfat.
Is it hard to maintain my bodyfat percentage if I get that lean? What diets will allow me to get past 10-12% bodyfat?
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06-21-2013, 03:57 PM #1
How easy is it to maintain 9-10% bodyfat?
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06-21-2013, 04:04 PM #2
- Join Date: Feb 2010
- Location: San Diego, California, United States
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I find that if you've naturally always had a high BF, it's hard to maintain such a (relatively) low body fat. I've gotten down to 11%, and while yes, you could just maintain by eating maintenance, it's difficult because your body tries to get back to your 'body fat setpoint' due to hormones such as leptin having an effect on hunger, mood, well-being etc.
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06-21-2013, 04:10 PM #3
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06-21-2013, 04:18 PM #4
- Join Date: Jul 2011
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I find it pretty easy. I stay 8-10% year round. Of course I run 35 mi/week and place running as a priority over my lifting, so that's definitely a factor. I don't really have a strict diet or count calories either.
But honestly I don't think it would be a problem if you got to 9-10%, to stay there. You could even have a bit more "wiggle room" in your diet if you upped the cardio a bit and continued your heavy lifting routine.
People tell me I'm going to burn off all my muscle running that much, but it doesn't seem to be an issue. I thank my genetics I guess..
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06-21-2013, 04:20 PM #5
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06-21-2013, 04:22 PM #6
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06-21-2013, 04:30 PM #7
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06-21-2013, 04:32 PM #8
- Join Date: Feb 2010
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If you were to eat at maintenance calories, you would never have to cut. If you lean bulk at a small, but still significant surplus, you could add muscle while minimizing fat gains and ultimately still be around the same BF% due to increases in LBM.
If you eat intuitively once you hit 9-10% BF, I can guarantee you won't maintain it.
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06-21-2013, 04:40 PM #9
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06-21-2013, 04:42 PM #10
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06-21-2013, 04:43 PM #11
- Join Date: Feb 2010
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If you've truly stalled, the only way to continue losing BF is to be in a calorie deficit. You'll have to drop your cals or increase your cardio. If you do drop your cals, I would incorporate a controlled refeed 1-2x a week, depending on how you feel.
Couldn't have said it better. Basically, this is what I was trying to say with my first post.
The mental aspect for me personally is quite difficult.
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06-21-2013, 04:46 PM #12
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06-21-2013, 04:53 PM #13
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06-21-2013, 04:55 PM #14
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06-21-2013, 05:34 PM #15
- Join Date: Jul 2011
- Location: Missouri, United States
- Age: 31
- Posts: 134
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06-21-2013, 06:39 PM #16
Maintaining 9-10%BF should be doable and you will be able to get there with a consistent calorie deficit. Dont need to play games like with CHO cycling, calorie cycling, etc..unless you plan on going lower in BF. Then it gets harder.
Anything greater than 12%BF is fat anyway.......lol......not srs.BRAINS & GAINS
Strong Mind + Strong Body = UNSTOPPABLE
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06-21-2013, 08:58 PM #17
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