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How to lose body fat to one-digit percentage?

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  • How to lose body fat to one-digit percentage?

    Hi folks,

    How do I get to one-digit body fat percentage? I've been eating primal for about half a year now, I exercise quite much.
    I practice parkour, so I get a decent dose of interval training and also lift weight weights and do bodyweight strength training on gymnastic rings.

    But still, I can't seem to get lower than ~14% bodyfat. My sixpack is barely visible and I would like it to look more ripped.

    How do I do that?
    ~Shock

  • #2
    What does it mean to you to say that you "eat primal"? When do you eat, and how much? How are your macros? Have to tracked your intake?

    Comment


    • #3
      Well, I eat when I'm hungry, which is 5-6 times per day, pretty much every 2-3 hours. I consume about 2800 kcal a day, mostly of meat and animal fat, some veggies here and there, also heavy cream and nuts. Rarely fruit.

      My carbs are low, probably 50-100g/day. However I'll try tracking what and how much I eat to estimate the macronutriets ratio.

      Any ideas?

      Comment


      • #4
        Eating primal in the manner you describe is terrific for easy leanness and optimal health. Single digit body fat is just vanity weight so most people have to do some unnatural things to get there. Like actually not eating every time they are hungry and pushing away from the table when they really could eat more. Thats probably all you got to do to get there.

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        • #5
          Originally posted by Shock View Post
          But still, I can't seem to get lower than ~14% bodyfat.
          It sounds like you are eating good, so perhaps your body naturally settles in at around 15%.

          I'm of the view that single digits aren't natural. If you want it you probably have to go calorie restriction plus cardio (not fun).

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          • #6
            When I went primal 3 years ago I dropped 40+ pounds in 4 months effortlessly. That brought me to 178 (I'm 5'11") and about 15% bodyfat. At the end of 2012 I decided I wanted to see if I could get to about 8%. Since then I've dropped 9lbs (much harder than the first 45lbs) and I'd guess around 10%. I have vascularity on my arms, shoulders, legs and low abdomen. I still have a little to lose on my lower six pack and lower back. I lift twice a week and do a sprint 8 routine once a week. I've had to resort to tracking what I eat and I've averaged 1800 calories a day since Jan 1. I IF 5-6 times a week (eat between noon and 8pm). I was never hungry when dropping the initial weight, but to get below 15% I've had to tolerate a little hunger although I find skipping breakfast pretty manageable. Will I make to 7-8%? We'll see!

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            • #7
              The simplest answer is drugs. It's almost impossible for most of us to get that lean without them.
              ----------
              Primal since August 2012. CW: 317.

              Comment


              • #8
                Originally posted by bostonwolf View Post
                The simplest answer is drugs. It's almost impossible for most of us to get that lean without them.
                Many drugs that are diuretic don't actually make you lean, but takes away water from under the skin and creates a leaner apparance only! Unhealthy and not recommendable at all! Lot's of mildly working diuretic's like coffee, tea and dietcoke gives some of the same effect, but not that dangerous. The only drug that I have used and that helps me eating less, is a low dose of Tramadol (extended release, 100 mg) taken every second day, it blunts my appetite and make me eat much less...
                "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

                - Schopenhauer

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                • #9
                  Originally posted by Neckhammer View Post
                  Single digit body fat is just vanity weight so most people have to do some unnatural things to get there. Like actually not eating every time they are hungry and pushing away from the table when they really could eat more. Thats probably all you got to do to get there.
                  Yup. Optimal health and single digit bodyfat aren't the same for most people. You could try intermittent fasting if you're really interested in getting "shredded"
                  The Champagne of Beards

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                  • #10
                    Another way to increase the possibility is to be born male.

                    Comment


                    • #11
                      Originally posted by eKatherine View Post
                      Another way to increase the possibility is to be born male.
                      I think everyone else is male here...
                      "Go For Broke"
                      Fat Kine-230/24% @ 6'2"
                      Small Kine-168/9%
                      Now- 200/8%
                      Goal- 210/6%

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                      • #12
                        Originally posted by bostonwolf View Post
                        The simplest answer is drugs. It's almost impossible for most of us to get that lean without them.
                        That isn't true. But I can understand why you think that. I used to think stuff like that. I used to be obese, almost 60 lbs overweight. And back in those days, I had a whole list of self defeating lies I used to tell myself. But once I actually kicked myself in the but and tried, I proved myself wrong, and I never looked back.

                        I did hit around single digits last year. I wanted to go a little lower. But I slacked, and that's the only reason why. If I want to improve, I know what to do.

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                        • #13
                          Originally posted by Shock View Post
                          Well, I eat when I'm hungry, which is 5-6 times per day, pretty much every 2-3 hours. I consume about 2800 kcal a day, mostly of meat and animal fat, some veggies here and there, also heavy cream and nuts. Rarely fruit.

                          My carbs are low, probably 50-100g/day. However I'll try tracking what and how much I eat to estimate the macronutriets ratio.

                          Any ideas?
                          Try eating 2 meals per day instead and you'll see all the difference. It makes it A LOT easier to eat less calories. It also makes it A LOT easier to make proper adjustments as necessary. If you need to drop calories, just make an adjustment to one of your meals. It makes it EASY!!!

                          Try it and you will see.

                          Also, try paying attention to calories a bit. I'm just talking generally speaking however. You can track every day if you want, but it isn't necessary. Just count up once in a while to see how you're numbers are looking. If you aren't losing weight, check to see what calorie dense foods you might be eating that you could easily eliminate temporarily. When calories are dropped, the fat will start melting off.

                          Comment


                          • #14
                            Originally posted by GKL View Post
                            When I went primal 3 years ago I dropped 40+ pounds in 4 months effortlessly. That brought me to 178 (I'm 5'11") and about 15% bodyfat. At the end of 2012 I decided I wanted to see if I could get to about 8%. Since then I've dropped 9lbs (much harder than the first 45lbs) and I'd guess around 10%. I have vascularity on my arms, shoulders, legs and low abdomen. I still have a little to lose on my lower six pack and lower back. I lift twice a week and do a sprint 8 routine once a week. I've had to resort to tracking what I eat and I've averaged 1800 calories a day since Jan 1. I IF 5-6 times a week (eat between noon and 8pm). I was never hungry when dropping the initial weight, but to get below 15% I've had to tolerate a little hunger although I find skipping breakfast pretty manageable. Will I make to 7-8%? We'll see!
                            @GKL.... Any update on how this worked for you? Im about in the same place that you were describing.

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