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Single digit body fat strategy

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  • Single digit body fat strategy

    Hey peeps,

    you know im properly primal. Fit and healthy, and I would like to reduce my BF which is currently about a healthy/stable 11% to a lower figure in a quest for more definition.

    What are your recommendations? I plan to increase protein to satisfy appetite rather than eat as much excessive fat to do this. This should also boost metabolism a little more.

    I think doing more fasted workout like leangains would also help, but due to work routine, I cant usually do these, however Im am doing similar leangains style fasting.

    What advise would you recomend purely to reduce BF even further?

    Thanks
    www.beatingorthorexia.co.uk

    No more diets. No more stress. Health made easy. Living made incredible.

  • #2
    I like your signature!
    http://thorfalk.wordpress.com

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    • #3
      I think Leangains is a solid strategy to use for getting ripped. I'd recommend maybe dosing with coffee/caffeine 3 hours before and again 1 hour before your workouts. I tried this strategy and I think it does provide at least some benefit: Caffeine and Endurance

      What prevents you from doing workouts fasted?

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      • #4
        Read The 4-Hour Body section that talks about cold showers and ice baths. I don't remember exactly where it is in the book, you could probably find an article out there on it.

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        • #5
          switch up eating strategies when and if you plateau too. Your body seems to adapt to certain eating habits, or at least thats what i gathered from people here and from personnel experience.

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          • #6
            Thanks guys. I cant do workouts fasted like Martin says is the best strategy because I work full time and cant get to the gym uuntil the even, but I can do the skipping breakfast fast. Whats teh logic behind the caffiene?

            I've read 4HB, ill check out the cold showers but again, but Im not sure if thats just to help people generally lose and whether it will help a thin guy shred the last last few percentage points. Besides I hate really cold showers.

            Think a bit of caloric restriction will be needed, hopefully done through increased protein.
            www.beatingorthorexia.co.uk

            No more diets. No more stress. Health made easy. Living made incredible.

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            • #7
              Wait...I thought you we're you trying to bulk up?

              I get it - summer is coming so it's time to get the six pack going. The ladies like the abs.

              Anyway, I find that if I stay very strict with primal eating, my bodyfat will get scary low. I actually got so lean last summer that I started eating carbs to keep from wasting away! (I know that's not a common concern here, however.)

              The key to looking ripped is the combination of high muscle mass and low body fat. No matter how lean you get, you won't see much definition without the muscle mass, so keep training hard!
              "In theory, theory and practice are the same. In practice, they couldn't be more different."

              "You can have anything you want, but you can't have everything you want."

              My blog: http://www.AlKavadlo.com

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              • #8
                Originally posted by rockstareddy View Post
                Whats teh logic behind the caffiene?
                Caffeine increases lipolysis (that is usage of stored fat). So does nicotine, so coffee and smoking seem to be the healthy option
                My primal journal
                You might find these handy: Free gluten free restaurant cards in 50+ languages
                In Praise of the Primal Lifestyle

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                • #9
                  Train hard.
                  IF.
                  Read LeanSaloon.
                  Ancestral Nutrition Coaching
                  Pregnancy Nutrition Coaching
                  Primal Pregnancy Nutrition Article

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                  • #10
                    Originally posted by racingsnake View Post
                    Caffeine increases lipolysis (that is usage of stored fat). So does nicotine, so coffee and smoking seem to be the healthy option
                    Haha, that's right! The link gives an explanation. Basically the first dose increases lipolysis (and thereby spares glycogen) and the second dose gives you extra energy to crank out more reps/higher weight.

                    Originally posted by Al_Kavadlo View Post
                    Wait...I thought you we're you trying to bulk up?
                    The key to looking ripped is the combination of high muscle mass and low body fat. No matter how lean you get, you won't see much definition without the muscle mass, so keep training hard!
                    Right on! For a long time I was scared to gain any weight, but at the same time always somewhat disappointed in my muscle definition. For the past couple months I've been slowly gaining weight while training hard and I'm looking better than ever!

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                    • #11
                      Eat when your hungry, stop when your not. Eat primal foods & train to your physical capability. Simplicity is key IMO. I'm at 9%.
                      -Connoisseur Guy

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                      • #12
                        I got to low 10s without even trying... just stick to the program and give it time.

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                        • #13
                          If you stick to as close to 100% compliance for a few weeks, you will lean out. You might consider a Whole30.

                          The Hollywood Physique is intriguing as well.

                          I skip breakfast everyday and cycle through ketogenic days. The leaner I get, the more starch I have to have to keep the headaches and lethargy away. I also need to EAT A LOT in my window of eating. I try to fit three meals in between 11 or noon and 8pm. Coconut oil and coconut milk are my friends. So are High intensity intervals and sprints.
                          Every Day is a New Adventure

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                          • #14
                            Originally posted by Al_Kavadlo View Post
                            Wait...I thought you we're you trying to bulk up?

                            I get it - summer is coming so it's time to get the six pack going. The ladies like the abs.

                            Anyway, I find that if I stay very strict with primal eating, my bodyfat will get scary low. I actually got so lean last summer that I started eating carbs to keep from wasting away! (I know that's not a common concern here, however.)

                            The key to looking ripped is the combination of high muscle mass and low body fat. No matter how lean you get, you won't see much definition without the muscle mass, so keep training hard!
                            Lol I was trying so hard to bulk up, Ive tried so many different strategies, but not succeeded, you've probably heard it all before but I'm a genetic freak. Anyway , I thought seconf best thing just be really fit and have great deffinition! So did you limit fat ntake? Im strict with primal eating everyday, the only thing I can see getting in the way is eating too calorie dense foods like nuts, oils and dairy. Sound about right? More protein less exclusive fat sources?

                            Originally posted by Dragonfly View Post
                            Train hard.
                            IF.
                            Read LeanSaloon.
                            Interesting blog, follows leangains ideas, thanks
                            www.beatingorthorexia.co.uk

                            No more diets. No more stress. Health made easy. Living made incredible.

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                            • #15
                              Originally posted by rockstareddy View Post
                              Lol I was trying so hard to bulk up, Ive tried so many different strategies, but not succeeded, you've probably heard it all before but I'm a genetic freak.
                              No you're not, you weren't eating enough.

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