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  • 3-5% Body fat...

    Hi yall.

    Im here to learn about eating primal and all of the new exercise techniques with less training to optimize recovery. But one of my main goal right now is to reach 3-5% bodyfat and then keep it as low as possible while still feeling strong and energized.

    I have just started eating low carb high fat 2 weeks ago and Im in the adaption phase with low energy. I have started to lose fat/weight and my goal is to reach 3-5% body fat this new year.

    Has anyone any information of how to go so low? Im about 10-12% but I want to take it to the limit and go from there.

    What Im looking for is a way to keep on losing weight until the fat is competely gone, how do I do that? I do the PBF is that enough for the exercise? How do I eat, will PB take me there?

    Thanks!

  • #2
    I remcommend a Leangains approach (leangains.com). The diet recommended is higher in starch than PB recommends, but you take in most of these carbs after your workout.

    There is also the Ultimate Diet 2.0, but it's pretty extreme. For info on both Leangains and UD2.0 (and lots of food porn) check out ChocoTaco369's thread: http://www.marksdailyapple.com/forum/thread32876.html

    Personally, I don't think the PBF routine will get you ripped. Barbell training seems like the easiest way to me. I think bodyweight training can work, but I think you'd have to do more than the PBF routine.

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    • #3
      Thanks! Ill check that out...

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      • #4
        Bloody hell - 4% bodyfat is the minimum level for pro bodybuilders in competition - even roided up, they can't keep that level of bodyfat year round. Not only would that be seriously unhealthy, it would require an amazing obsession with food intake. It can't be compatible with the whole "enjoy your life" part of the pb. An MMF fighter or NBA player has usually at least 8% bf from what I gather.
        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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        • #5
          I agree with tfarny. Guess I should have commented that 3% is not maintainable and definitely would not be healthy to maintain even if it were possible. Martin over at Leangains maintains 5-6% and that is damn lean. I think some people have a misconception about body fat as Martin outlined in one of his posts. Tons of people post that they're 5'10", 180 lbs, 10% bodyfat and it's likely bullshit 90% of the time. 10% is more ripped than most people realize.

          Also check out: Body Fat Pictures and Percentages | Leigh Peele

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          • #6
            I agree. Unless you're a competitive bodybuilder I don't see any reason to try to go below 8-10% body fat. 3% sounds dangerous, and probably doesn't look too healthy either.

            If you're in doubt, watch the movie "The Machinist" and tell me if you think that's a healthy body composition. (I really hope you don't.)
            Norak's Primal Journal:
            2010-07-23: ~255lbs, ~40.0"
            2011-11-03: ~230lbs, ~35.5"
            2011-12-07: ~220lbs, ~34.0"

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            • #7
              Originally posted by Viking Warrior View Post
              Im about 10-12% but I want to take it to the limit and go from there.
              Why?
              Norak's Primal Journal:
              2010-07-23: ~255lbs, ~40.0"
              2011-11-03: ~230lbs, ~35.5"
              2011-12-07: ~220lbs, ~34.0"

              Comment


              • #8
                Primal will get you healthy, and 3-5% is not healthy.

                Comment


                • #9
                  Originally posted by norak View Post
                  Originally posted by Viking Warrior
                  Im about 10-12% but I want to take it to the limit and go from there.
                  Why?
                  Well, I would like to fight in the lowest weight class possible with as little cutting as possible and go up in weight classes along with my muscle gains but I want my fat to be as low as possible at all times and I want to know by personal experience how it feel to cut all but the essential fat on my body and go from there. Maybe I will stay at about 5%, I dont know but I do know it will not be over 8%. As I look at it, it is like constantly wearing a full body weight vest of pure fat, when I want to add weight in training I will wear a weight vest but take it off after training.

                  Thats why, basically. All the fat over the essential fat is OVER wieght if you ask me, and over 10% bodyfat then you are fat and starting to get too out of shape/slow/clumsy to hunt and kill with perfect precision. I would guess about 5% is the ideal but that is just my view. I think a 5% body fat hunter/predator is faster and better than a 10-15% body fat hunter/predator is, if all the skills are equal. I always look for the best and I think this is the best. But I would like to know from my own experiance and thats why I wil go as low I can right now.

                  Im going to use the leangains approach because I think that is the best way right now...as I said, I always look for the best. I always want to be in my best shape, always be ready to kill, in a good way...of course.

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                  • #10
                    Originally posted by Viking Warrior View Post
                    Thats why, basically. All the fat over the essential fat is OVER wieght if you ask me, and over 10% bodyfat then you are fat and starting to get too out of shape/slow/clumsy to hunt and kill with perfect precision. I would guess about 5% is the ideal but that is just my view. I think a 5% body fat hunter/predator is faster and better than a 10-15% body fat hunter/predator is, if all the skills are equal. I always look for the best and I think this is the best. But I would like to know from my own experiance and thats why I wil go as low I can right now.
                    Houston, we have several problems.

                    First off though, I've no issues with you wanting to achieve such low BF levels, and look forward to you posting about your progress.

                    All fat over essential body fat isn't over weight, it's insulation and energy storage in case you find yourself in a situation where you can't eat for more than 3-4 days. I'm not sure how long a person at 5-6% BF would survive. Sure it's unlikely, but certainly not impossible. A person at 5-6% would pass "the jump test" which is something I do to see where the fat is, go up to a mirror shirtless, flex and jump and you'll clearly see where the jiggle areas are. I reckon at 5-6%, you'd have minimal movement in any given area. At 3-4% obviously probably none.

                    Real hunter-gatherers stay at what seems like 10-15% BF, go look at ANY old footage of ANY tribe. Here, I'll help: African Pygmy Thrills, 1930s - YouTube (skip to 1:20 in for some fresh elephant kill eating, notice their body fat, also, NSFW, naked tribesmen)

                    I assume you'd know this, but the LAST thing your body wants is to let go of those last few lbs (or % points haha) so it'll fight you every step of the way. Leangains/UD2/etc are ways of "hacking" or tricking the body into thinking it's safe to let go of them, but the second you relax it'll creep back because, from a survival standpoint being aruond 10-15% is safe, anything under is alarming for the body. Remember also, that your body has no clue that it's 2011 or that you're an aspiring fighter. It interprets your training and eating as hunting and feasting, if you keep training and don't eat to sustain yourself, chances are your body will find ways to keep extra pounds around to keep you alive.

                    I'm sure you're well aware of how fighters cut and bulk prior to fighting (ie: losing 10lbs in a week, weighing in, pigging out to put the weight back on) so your idea of always wanting to be at fight-weight is likelier to make you weaker against your heavier opponents. Nobody fights exactly at their weight, only in amateur comps when the weigh-ins and fights happen on the same day perhaps, even then, if you have a few hours post weigh-in most fighters will put on 3-6lbs easily.
                    I used to seriously post here, now I prefer to troll.

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                    • #11
                      Originally posted by Viking Warrior View Post
                      I think a 5% body fat hunter/predator is faster and better than a 10-15% body fat hunter/predator is, if all the skills are equal.
                      Maybe, but saying their hunting skills are equal, I think the hunter with 5% body fat will probably not survive the winter... Or even a summer with some bad luck, for that matter.

                      In essence, a 5% hunter would be required to be able to hunt and kill more often than a 15% hunter to survive. If those requirements could not be met, for whatever reason, the 5% hunter will die before the 15% hunter.

                      Personally, I think the fact that our bodies are so good at storing fat is one of the reasons we are actually here today. It's one of the things that helped us survive.
                      Norak's Primal Journal:
                      2010-07-23: ~255lbs, ~40.0"
                      2011-11-03: ~230lbs, ~35.5"
                      2011-12-07: ~220lbs, ~34.0"

                      Comment


                      • #12
                        I'm also going to say that I think you are totally wrong in how you are looking at body fat. 3-5% body fat is not really natural or healthy, and hunter gatherers are not usually that lean for sure. If it were healthy and natural, your body would function really well at that level, and we know that it takes intense effort to get and stay that skinny because your body tries everything it can to be above about 8%-10% fat, depending. Top athletes are almost never that skinny, which should tell you right there that optimal performance and near zero fat are not compatible.
                        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

                        Comment


                        • #13
                          Personally, I think that about 5-6% is a good and sustainable range to be in. You're visibly lean at that level but not quite the look of skin stretched taught over muscle and bone. To get much lower than that would require a more extreme approach to dieting and life in general. Body building contestants that choose to get down into low single digits tend to consider that process painful and they don't stay there when they don't need to for a show. The dietary requirements of getting down to 3% would also not be conducive to adding or preserving muscle.
                          http://www.facebook.com/daemonized

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                          • #14
                            I think you can see the pancreas in action when you are at 3%..

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                            • #15
                              Im willing to bet, that you are in absolutely no condition to "fight" anyone when at 3% bodyfat. Also, 5-6% is _not_ a sustainable way to be in, whoever says that has no clue at all about how a certain bodyfat-% actually looks or has no clue about measuring.

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