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Log to 8% bodyfat
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TOPIC: Log to 8% bodyfat

Log to 8% bodyfat 21 Jun 2017 18:42 #285704

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december 2016

my happy spot (8%)




My staples while going from 183lbs to 149lbs (13% to 7%).

Eggs (4x a day), spinach, kale (vitamix shakes), salmon (omegas), flax (fiber), blueberries (antiox),

Of course the usually chicken and turkey breasts and protein powder. I would grab some orgain or vega from costco. Whey is more inflammatory and better for bulking than cutting

Look up the glycemic index of your fav foods and look for alternatives. Quinoa, brown rice, sweet potato or ezekiel-style bread are the only carbs I really eat sparingly. When you say "fruit" you can be doing your body good or bad depending on what you pick. Go berries for antioxidants/recovery

My FASTED gym solution is bulletproof coffee. 20g collagen (lightweight protein), cinnamon (blood sugar), MCT oil, 1 tbsp matcha powder. If I really want a boost i'll do some citrulline mallate, taurine preworkout as bulk powder.
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Last edit: by woodisgood.

Log to 8% bodyfat 29 Jun 2017 02:42 #286043

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Dude75 wrote: Crazy body. Props to you and your discipline.
Hitting the gym fasted is not a problem for me, I actually feel lighter and more focused if I have nothing in my body.
Do you believe low gi foods is more important than overall calories ? I try to stay low on calories, but i might have to change this way of thinking if possible. It gives me low semf esteem.
Also, are your abs very visible when you don't flex ?


I would say I have a standard 6 pack when not flexed. 8 pack when flexed as shown.

I definitely avoid breads, flour, dairy or any unnecessary inflammatory shit and don't count calories. 95% of guys who haven't dialed in their diets need to add healthy fats, fiber, protein and subtract starchy carbs that don't provide nutrients. Staying low on calories is smart, but me personally, I eat as much fruit as I want (high in sugar, but good for skin, antioxidants).
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Log to 8% bodyfat 30 Jun 2017 16:34 #286088

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Dude75 wrote: Man that is dope !
I was off the diet for 3 days but coming back stronger, 3 days in. My face has chiseled like crazy already and my abs are starting to show little by little. Prdered some phenibut as my party life and alcohol is lowering the speed of my results. I am stopping the club and all for a week just to accelerate my results. Can't wait to get skinny to put some muscle on that skinny frame !
Knowing that sustaining low body fat requires mostly to avoid starches is great to know, because I feel good with some sugar in my system.


You got it wrong, starchy carbs (rice, potatos, yes even bread if you have no problems with gluten) are good as the carbohydrates are glucose. Traditional sugar (like candy, fruit, honey etc) is bad as they made up of sucrose (half glucose/fructose) and fructose.

Fructose has to be metabolized in the liver before it can even be used by the body, and if the livers glycogen stores are full it'll take the second route - turn it into fat. Not only that, fructose feeds bad bacteria in the gut. Fruits are fine moderation, but watch out for high fructose containing ones like dades, raisins and so on.
"Motivation is fleeting and easy to rely on because it requires no concentrated effort to get. Motivation comes to you, you don't even have to chase after it.

Discipline is reliable, motivation is fleeting. The question isn't how to keep yourself motivated, it's how to train yourself to work without it."

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Last edit: by Dannn.

Log to 8% bodyfat 01 Jul 2017 06:44 #286118

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Dude75 wrote: That is what the science says, but personally I'd feel better filling my calories for the day with berries, pomegranates and stuff like that than pasta or rice. Seriously, Bread pasta and rice make me feel like a million bucks on the moment but it's a quick fix.
Also, in terms of keeping a boner at mow BF, do you take something Wood ? My libido is pretty low, I feel like banging but really don't mind that I don't.


Please enlighten me as to why you "feel" it's better to fill your calories with simple sugars instead of starchy carbs :lol:
"Motivation is fleeting and easy to rely on because it requires no concentrated effort to get. Motivation comes to you, you don't even have to chase after it.

Discipline is reliable, motivation is fleeting. The question isn't how to keep yourself motivated, it's how to train yourself to work without it."

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Log to 8% bodyfat 01 Jul 2017 12:55 #286139

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Dude75 wrote: Basically after reading more about Ray Peat's philosophy of nutrition, I tried consuming more sugar, salt and stuff that is considered bad to the general population. Not only do the foods taste better, but I have a sense of well-being that stays around, unlike rice or pasta where I crash. It is bro science, I admit. But eating fruits does me well.
Then it's also a question of sticking to the diet. When I eat rice and pasta, I want to fill myself until i can't move.
Dannn, I encourage you to experiment with foods and see how your body responds to different kinds. As long as your calories remain the same I doubt your body composition will change.


I agree, what matters are total calories. However I've tried every diet methodology under the sun, as well as IIFYM for several yers. Problem was, I could absolutely not get lower than 15%. Getting to sub 10 (which is where Im at now) required me to be more intelligent about my eating habits, and you will experience the same.
"Motivation is fleeting and easy to rely on because it requires no concentrated effort to get. Motivation comes to you, you don't even have to chase after it.

Discipline is reliable, motivation is fleeting. The question isn't how to keep yourself motivated, it's how to train yourself to work without it."

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Log to 8% bodyfat 03 Jul 2017 14:08 #286230

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1000 kcal/day is pretty extreme. The usual recommendation, at least as a starting point, is 10-12 kcal/day per pound of bodyweight, which for you is a range of 1400-1680 kcal/day. It's important to measure and adjust though. In addition to weighing yourself, are you trying to measure your body fat, like with calipers? If you do that regularly you can get a better sense of how much fat you are losing, and whether or not you are losing a lot of lean mass. I've experienced this many times, that if you try to go too hard on the calorie deficit, you're probably going to start a binge.

I'm a big fan of intermittent fasting for cutting, which is what I'm doing right now. I drink black coffee until 1-2pm, have a smallish meal of about 4-500 calories, then a big meal of 10-1100 calories around 8pm. I like it because I get the most hungry after eating something small, so by just not eating at all in the morning it's pretty easy, and I get to have a big satisfying meal for dinner. It also makes it easier to make a "budget" for thing like going out and having drinks (just shave a few hundred calories off the big meal, and it's still a decent size meal).
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Log to 8% bodyfat 03 Jul 2017 15:33 #286236

Try getting a body analyzer scale from amazon for like 50$ based on my readings and what I look like in the mirror it seems pretty accurate. Even if it wasn't accurate it is very consistent with measuring your weight, body fat percentage, muscle mass percentage, water weight and bone density. I personally think it has helped me gauge how much fat I'm losing and if I'm having muscle loss. Just my 2 cents

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Log to 8% bodyfat 03 Jul 2017 17:38 #286244

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Dude75 wrote: Yeah that is the recommended and I don't mind losing muscle, since all I want is 8% BF. Then I'll reverse diet and then I'll start a slow bulk as DC7 suggests. I'm trying to be disciplined as well, and this is why I'm pushing it a bit to the extreme. If you have never tried to fast 24+ hours, I encourage you to do so. Everytime you push your limits, a new set of beliefs comes in. I lost 5 pounds in 6 days, sure there is some water weight. But at this speed, I can be nothing but motivated.
No caliper, I eyeball until I can grab as much fat on my stomache than my forearm.


It's easy to be "disciplined" when you're motivated. What are you going to do when you hit a plateau? The reason you don't chrash diet is because you ALWAYS chrash afterwards (both metabolism, motivation, etc), and many times gain more weight. Fat loss is a marathon, not a sprint, and you get to sub 10% by building sustainable habits.

You're at at least 16% BF right now. You can either follow advice from people who've achieved what you're trying to achieve, or arrogantly (ignorantly?) continue your unsustainable methods, which you've for some reason convinced yourself is the perfect way to diet.
"Motivation is fleeting and easy to rely on because it requires no concentrated effort to get. Motivation comes to you, you don't even have to chase after it.

Discipline is reliable, motivation is fleeting. The question isn't how to keep yourself motivated, it's how to train yourself to work without it."

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Log to 8% bodyfat 03 Jul 2017 19:00 #286247

How long have you been cutting for? Also 1000 calories is too low even if you take BCAA's you will lose a lot of muscle instead of fat and end up wasting your time. Happened to me 6 months ago and I only cut for 4 weeks. Haven't made that mistake this time and I've lost a shit ton more fat this time and I'm starting my 9th week today. Be prepared to be cutting for at least another 12 weeks no matter what you do if you want 8% and make sure you get enough protein

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Log to 8% bodyfat 04 Jul 2017 13:56 #286297

Honestly I'm basically doing the gll diet. I get at least 1 gram of protein per pound of lean mass which is your current body fat percentage times your total weight then subtract whatever number you get. I try to stay under 30 grams of net carbs a day but I don't stress if I go over as long as I'm under 50 grams every day. Fat doesn't matter to me. Also do a refeed every 7-10 days where I up my calories to maintenance or slightly above and get as much carbs as I can while keeping the fat extremely low just for that day with a moderate amount of protein or just normal amount of protein depending what I eat.

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Log to 8% bodyfat 04 Jul 2017 15:58 #286303

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It's not a matter of whether you "care" about losing muscle.

There's a limit to how much fat you can lose. Lowering calories beyond that doesn't make you lose fat faster. It makes you lose fat plus muscle.

Your goal is not a certain total fat weight, but a body fat percent, which is (fat weight) / (fat weight + lean weight). When you lose lean weight, it only lowers the denominator of the fraction, which increases the fraction. It actually pushes you further away from your goal.

You won't get there faster going so extreme. You'll actually get there slower, and you'll look worse than you would if you hadn't gone so extreme.

Buy a set of calipers: www.amazon.com/Creative-Health-6575XXXX-...rds=body+fat+caliper

Not taking accurate measurements is like trying to save money without ever checking your bank account. I seriously screwed up my body composition in times where I wasn't routinely and accurately measuring composition.
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Log to 8% bodyfat 04 Jul 2017 17:31 #286305

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Yeah I think there's like a metabolic limit to how much fat you can lose in a week, I think it's between 2-3 lbs depending on you, everything else is lbm(water/muscle).

But many people underestimate what our bodies can take, imo keep going until you can then just don't cheat, you aren't 5 yo, it should be easy to say no to a cookie.
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