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  1. #1
    Registered User zach1ariah's Avatar
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    Getting to 10% Bf

    My current stats are:

    Height: 6'4 - 6-5'
    Weight: 88-90 kg
    Current BF: 13-14%
    Age: 25
    My question is how do I get to 10% bf without becoming too skinny? To get to a solid 10% bf I'd probably have to weigh in at around 81-83 kg and at my height, even with a decent amount of muscle mass, I would look quite skinny. Would it ever be possible for me to be 10% Bf at my current weight (90kg)? Do I have to bulk first then cut? Please someone explain.

    Thanks,
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    team ketchup AdamWW's Avatar
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    Originally Posted by zach1ariah View Post
    To get to a solid 10% bf I'd probably have to weigh in at around 81-83 kg and at my height,

    Uh, no... even by your own math, that doesn't make sense.

    If you're 89kg at 14% BF, that means you'd be 85kg at 10%... and that's using the higher BF number you provided.

    I dunno where you got this 81-83kg RANGE from....
    The power of carbs compels me!
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  3. #3
    Registered User zach1ariah's Avatar
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    Originally Posted by AdamWW View Post
    Uh, no... even by your own math, that doesn't make sense.

    If you're 89kg at 14% BF, that means you'd be 85kg at 10%... and that's using the higher BF number you provided.

    I dunno where you got this 81-83kg RANGE from....
    The formula described in this video: [youtu.be/j4zOuCYYCcs

    It is not correct to simply take 4% off my current body weight, as we can't assume every kilo lost is fat.
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    team ketchup AdamWW's Avatar
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    Originally Posted by zach1ariah View Post
    The formula described in this video: [youtu.be/j4zOuCYYCcs

    It is not correct to simply take 4% off my current body weight, as we can't assume every kilo lost is fat.
    Wrong.

    Dude... who taught you math?

    89kg * .14 = 12.46kg of fat Mass

    Which means RIGHT NOW you have 76.54kg of LEAN MASS (89 - 12.26).

    Divide 76.54 by .9 (because .9 represents 90% LEAN, aka 10% BF), and you get 85kg.


    This is very simple algebra....

    And getting to 10% BF will NOT result in significant muscle loss if you're already 13-14%... especially if you're training hard and getting enough protein. The amount of muscle loss will be insignificant, not even worth noting.
    The power of carbs compels me!
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  5. #5
    Registered User zach1ariah's Avatar
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    Originally Posted by AdamWW View Post
    Wrong.

    Dude... who taught you math?

    89kg * .14 = 12.46kg of fat Mass

    Which means RIGHT NOW you have 76.54kg of LEAN MASS (89 - 12.26).

    Divide 76.54 by .9 (because .9 represents 90% LEAN, aka 10% BF), and you get 85kg.


    This is very simple algebra....

    And getting to 10% BF will NOT result in significant muscle loss if you're already 13-14%... especially if you're training hard and getting enough protein. The amount of muscle loss will be insignificant, not even worth noting.
    I see. Thanks for that clarification. The original question still stands though. How can I achieve a 10% bf at my current weight (say 90kg) if I'm currently in the 13-14% bf range. Would I need to bulk up first to a higher weight then cut?
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    Originally Posted by zach1ariah View Post
    I see. Thanks for that clarification. The original question still stands though. How can I achieve a 10% bf at my current weight (say 90kg) if I'm currently in the 13-14% bf range. Would I need to bulk up first to a higher weight then cut?
    Yes, the only way to have less body fat at the same weight is to have more muscle mass on your frame.
    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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    What you have to remember is that detail wise you will look even more impressive and the loss of muscle will be minimal.
    If your competing i guarantee under the stage lights you'd look very good.
    If it's just for yourself then you will probably look small in clothes thats just the way it is.
    Only you know what the complete package looks like.
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    I'm huge in Japan! xsquid99's Avatar
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    Originally Posted by zach1ariah View Post
    My current stats are:

    Height: 6'4 - 6-5'
    Weight: 88-90 kg
    Current BF: 13-14%
    Age: 25
    My question is how do I get to 10% bf without becoming too skinny?

    Thanks,
    Answer: You don't, you already look skinny at 6'5" if you're 88-90kg. And I know this because I'm also 6'5" and about 91kg and people tell me every single day that I'm too skinny or ask me "hey are you sick, are you OK?"

    Bottom line, its hard for guys as tall as we are to build up an appreciable amount of muscle, and our height does nothing but accentuate a thin frame.

    I'm 47, its too late for me, but you're 25 and you have time to build. Since you're down to 13-14% now is the time to get back in a surplus and stop trying to cut down, you're just sabotaging yourself long-term.

    I used to think the same, I'll cut down because I want to look ripped and take advantage of the illusion of looking bigger when you're really lean, but guess what, we don't walk around with our shirts off under stage lighting every day. We probably spend 99% of the time in clothes, at work, walking around the streets, etc looking skinny AF. To me its just not worth it for the 1% of the time someone may see you in good lighting with your shirt off.
    Last edited by xsquid99; 01-16-2021 at 02:25 PM.
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    team ketchup AdamWW's Avatar
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    Originally Posted by xsquid99 View Post

    I'm 47, its too late for me
    really?

    I would think at 6-5 you could be like 95-97kg at 15% or so.... even with 'OK' genetics.
    The power of carbs compels me!
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    Originally Posted by AdamWW View Post
    really?

    I would think at 6-5 you could be like 95-97kg at 15% or so.... even with 'OK' genetics.
    Sure, except I didn't pick up a weight in my life (not seriously anyways) until I turned 43. By that time all my best muscle building years were long behind me.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    team ketchup AdamWW's Avatar
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    Originally Posted by xsquid99 View Post
    Sure, except I didn't pick up a weight in my life (not seriously anyways) until I turned 43. By that time all my best muscle building years were long behind me.
    ah i see.

    Well, hey, you're here now... that's the important part ;o)
    The power of carbs compels me!
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    I'm huge in Japan! xsquid99's Avatar
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    Originally Posted by AdamWW View Post
    ah i see.

    Well, hey, you're here now... that's the important part ;o)
    Indeed, finding something you love late in life is better than never finding it at all. Its all about timing though, and I just happened to find the right thing at the right time in my life.

    Hopefully for OP though, he can realize that he's in his best muscle building years right now, and if he spends that time worrying about cutting down he definitely risks impeding his long term potential.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    team ketchup AdamWW's Avatar
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    Originally Posted by xsquid99 View Post
    Indeed, finding something you love late in life is better than never finding it at all. Its all about timing though, and I just happened to find the right thing at the right time in my life.

    Hopefully for OP though, he can realize that he's in his best muscle building years right now, and if he spends that time worrying about cutting down he definitely risks impeding his long term potential.
    Yup

    Im only 35, but i've been working out for over 15 years and due to many factors, i never even once got close to my natural potential...

    closest I came from about 175lb at about 15% BF... when I could DL 405, Squat 300, and bench 240...

    Now, i'm trying the best I can to make up for lost ground and reach my peak within the next 3-5 years...

    I probably have a LOT of muscle memory in there from the time I got to 175, so i'm hoping my current approach to diet and training will get me there.

    But even if I never get to my ultimate goal of like 200lb and 15% BF... I'll be happy just getting closer... 185-190 at 15% is still great.
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    Registered User zach1ariah's Avatar
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    Originally Posted by xsquid99 View Post
    Answer: You don't, you already look skinny at 6'5" if you're 88-90kg. And I know this because I'm also 6'5" and about 91kg and people tell me every single day that I'm too skinny or ask me "hey are you sick, are you OK?"

    Bottom line, its hard for guys as tall as we are to build up an appreciable amount of muscle, and our height does nothing but accentuate a thin frame.

    I'm 47, its too late for me, but you're 25 and you have time to build. Since you're down to 13-14% now is the time to get back in a surplus and stop trying to cut down, you're just sabotaging yourself long-term.

    I used to think the same, I'll cut down because I want to look ripped and take advantage of the illusion of looking bigger when you're really lean, but guess what, we don't walk around with our shirts off under stage lighting every day. We probably spend 99% of the time in clothes, at work, walking around the streets, etc looking skinny AF. To me its just not worth it for the 1% of the time someone may see you in good lighting with your shirt off.
    Thanks for the advice and you are right, I already do look a bit skinny at this height and weight lol
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    Registered User zach1ariah's Avatar
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    Originally Posted by AdamWW View Post
    Yup

    Im only 35, but i've been working out for over 15 years and due to many factors, i never even once got close to my natural potential...

    closest I came from about 175lb at about 15% BF... when I could DL 405, Squat 300, and bench 240...

    Now, i'm trying the best I can to make up for lost ground and reach my peak within the next 3-5 years...

    I probably have a LOT of muscle memory in there from the time I got to 175, so i'm hoping my current approach to diet and training will get me there.

    But even if I never get to my ultimate goal of like 200lb and 15% BF... I'll be happy just getting closer... 185-190 at 15% is still great.
    So I take it that if I want to achieve 10% bf at my current weight instead of my current bf%, I should aim to get to 95kg 15% bf, then cut to roughly 90kg correct?
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    Originally Posted by zach1ariah View Post
    So I take it that if I want to achieve 10% bf at my current weight instead of my current bf%, I should aim to get to 95kg 15% bf, then cut to roughly 90kg correct?
    Its probably going to take you a while, muscle building is not a quick process and most people can't do it in a single "bulk and cut" cycle. I haven't seen your photo (it would help), but based on your stats if I were you would spend the next 12-18 months adding about 15-20 lbs (while following a good strength training program), then cut again and see where you are. Then rinse and repeat as required.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    Originally Posted by AdamWW View Post
    really?

    I would think at 6-5 you could be like 95-97kg at 15% or so.... even with 'OK' genetics.
    I’m 6’6” and 215 lbs, probably around 14-15% bf, and I feel small. My wife tells me I’m crazy for thinking that.
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    Originally Posted by AdamWW View Post
    really?

    I would think at 6-5 you could be like 95-97kg at 15% or so.... even with 'OK' genetics.
    Maybe an unpopular opinion, but this seems more like an example of "well above average" genetics than "ok" genetics. If this were true I would expect far more "jacked" guys in most gyms.
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