What are the challenges people face when trying to get to 12 percent body fat?

[BelievingChamp]

Going from 20 percent body fat to 12 percent is a huge change but i don't think it is hard .. it is just a matter of being able to control your appetite. Whats your take on this?

[weber32]

It's hard to stay on a cut for an extended time but definitely not impossible with the right attitude. My advice would just be take it slow because it's much easier to increase your deficit if you feel comfortable than to lose too much too quickly and completely fall off the wagon and have to start over.

[Serpentarius]

its easy as its not that lean, nothing really to it except just staying in a deficit and not making bad food choices. Getting lean is different though.

[jfmorrison]

its easy as its not that lean, nothing really to it except just staying in a deficit and not making bad food choices. Getting lean is different though.

How lean is "lean"?

To OP: It's really not that hard to do, just easy to fail. Most people know what they need to do but are impatient, rationalize cheating, and give up to soon. Stick with the tried and true formula and it'll come together.

[BelievingChamp]

How lean is "lean"?

To OP: It's really not that hard to do, just easy to fail. Most people know what they need to do but are impatient, rationalize cheating, and give up to soon. Stick with the tried and true formula and it'll come together.

That would be making most of what you eat protein and keeping the carbs low with a caloric deficit?

[maXmood]

its easy as its not that lean, nothing really to it except just staying in a deficit and not making bad food choices. Getting lean is different though.

serp, when you did your transformation did you stay in a deficit the whole period till you lost it all? or you made couple of cut/bulk cycles? how long each run?

[JaymzZz]

Biggest challenge for me is irritability. Lack of food just makes me hate everything & then I have to take a break because my relationships are more important than losing a few more pounds to impress the overly high standards of the internets.
Honestly, there's nothing wrong or unhealthy with staying in the 12-15% range.

Other than that, I wouldn't call it "hard" by any means, it just comes down to staying consistent with control over what you put in your mouth -- remove the source of temptation & seek to increase satiation.

[Serpentarius]

How lean is "lean"?

ironically below 12% lol

serp, when you did your transformation did you stay in a deficit the whole period till you lost it all? or you made couple of cut/bulk cycles? how long each run?

i did the whole shebang from start to normal bf since you would have to finish cutting whatever fat was left over and long deficits suck.
Id say that to anyone is to get to 10% and ignore muscle and just lift in a deficit and once they are lean just slow bulk and cut and repeat so they visually look good for the fact if one is a non competing casual lifter, how you look is more important even if one's goal isnt to be that way. Fitting in the same clothes without worrying about pants getting tighter is bad IMO, and i feel everyone looks better lean anyhow, and its more respectable if they can maintain low bf since it requires being tighter with cals etc

[Tricon7]

How lean is "lean"?

To OP: It's really not that hard to do, just easy to fail.

^^^ This.

Getting to 10% BF, or for that matter, 8%, is easy to do. Sticking to the plan can be quite difficult. If you don't deviate and stick to the plan, you'll get there.

[Auxe]

How lean is "lean"?

To OP: It's really not that hard to do, just easy to fail. Most people know what they need to do but are impatient, rationalize cheating, and give up to soon. Stick with the tried and true formula and it'll come together.

This guy knows it

It's a math problem. It does work. Follow the diet and it works

Numbers dont lie. Cheating and drinking does

[Tommy W.]

12% isn't hard if you just stick to the plan. Cheat meals are not necessary and will just set you back. Sometimes 1 cheat meal will negate a whole week of a deficit. Stay away from alcohol at all costs. If you cheat and drink you can still lose fat but it takes a lot longer. From 12 to 10% gets challenging and will require more willpower and "tricks".

[jfmorrison]

That would be making most of what you eat protein and keeping the carbs low with a caloric deficit?

Calorie deficit yes. Low carbs is optional. If it works for you, and you like it, do it.

[jfmorrison]

12% isn't hard if you just stick to the plan. Cheat meals are not necessary and will just set you back. Sometimes 1 cheat meal will negate a whole week of a deficit. Stay away from alcohol at all costs. If you cheat and drink you can still lose fat but it takes a lot longer. From 12 to 10% gets challenging and will require more willpower and "tricks".

What are these "tricks" of which you speak?

[Tomtompipersson]

What are these "tricks" of which you speak?

squeezing the calipers tighter? lol

[TheLongRun]

It's a matter of consistency. You can be in a deficit 6/7 days of the week, but when your family wants to go out to eat, your deficit can easily be destroyed if you "let loose" for that 7th day. Then the cycle repeats. Sometimes you just have to make sacrifices, eat in moderation when social events call, that kind of stuff. It's frustrating sometimes watching everyone around you eat and drink like there's no tomorrow, but you have to be okay with that because that's why you're lean and others aren't.

The second you get consistent every day, the results do come quickly. One day you'll just be happy with what you see, and that'll be the motivation to continue.

[TheLongRun]

12% isn't hard if you just stick to the plan. Cheat meals are not necessary and will just set you back. Sometimes 1 cheat meal will negate a whole week of a deficit. Stay away from alcohol at all costs. If you cheat and drink you can still lose fat but it takes a lot longer. From 12 to 10% gets challenging and will require more willpower and "tricks".

Ironically, I couldn't cut without my 1-2 drinks every night, because it helps me fall asleep instead of thinking about food late at night. But hey, working whatever you want into your macros is the key here.

[BelievingChamp]

At what body fat can you see your muscles without having to flex? it looks like I've never touched a weight in my life unless I flex

[stingray72]

As far as the dieting long term i was able to diet 7 months straight and lose 30 pounds (about a pound a week) in that time before I hit a weight loss stall. I went from 176.4 to 146.0 (probably 20% body fat at that point) but i have low leg mass because of my disability so that seems lower than it really is.

[Serpentarius]

At what body fat can you see your muscles without having to flex? it looks like I've never touched a weight in my life unless I flex

It depends how much muscle that person has and where their fat is distributed, others bodies are kind of irrelevant for this question for that fact.

[Tommy W.]

Ironically, I couldn't cut without my 1-2 drinks every night, because it helps me fall asleep instead of thinking about food late at night. But hey, working whatever you want into your macros is the key here.

Alcohol has no benefit. It's just cals that have to be accounted for. 2 drinks a night is a nice deficit on its own if eliminated. I like my wine but it definitely slows progress.

[SubWooferCooker]

Alcohol has no benefit. It's just cals that have to be accounted for. 2 drinks a night is a nice deficit on its own if eliminated. I like my wine but it definitely slows progress.

Looked at age, wasn't sure if srs, checked gallery Mirnin hard cot dam you make 60 look good!

[stingray72]

Looked at age, wasn't sure if srs, checked gallery Mirnin hard cot dam you make 60 look good!

Is this the woofer cooker from the car audio forums I used to be on by chance?

[stingray72]

It's a matter of consistency. You can be in a deficit 6/7 days of the week, but when your family wants to go out to eat, your deficit can easily be destroyed if you "let loose" for that 7th day. Then the cycle repeats. Sometimes you just have to make sacrifices, eat in moderation when social events call, that kind of stuff. It's frustrating sometimes watching everyone around you eat and drink like there's no tomorrow, but you have to be okay with that because that's why you're lean and others aren't.

The second you get consistent every day, the results do come quickly. One day you'll just be happy with what you see, and that'll be the motivation to continue.

Eating a small appetizer like you said has become my new plan when i go out with people like you said since i mess up when I go with people eventually who eat what they want.

[Tommy W.]

Looked at age, wasn't sure if srs, checked gallery Mirnin hard cot dam you make 60 look good!

62 now
Ehhh it's not that hard. You just gotta be smart about things.
Appreciate the props

[Auxe]

At what body fat can you see your muscles without having to flex? it looks like I've never touched a weight in my life unless I flex

1003 Posts

What the actual phuck