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From lean (8-12%) to ripped (4-6%) - an uncharted territory?

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  • From lean (8-12%) to ripped (4-6%) - an uncharted territory?

    You know the drill - intermittent fasting, HIIT workouts, calorie deficit, etc.

    All of these seems to work but I have a problem - even at around 6% body fat I *THINK* that I have stubborn body fat at the lower ab and lower back. Below are some photos illustrating this. Please, look at them and critisize: do I have disproportionate fat deposits there compared to the other parts of the body? I know that the lower abs fat is supposed to be the last one to go but I thought that I was past that body fat levels but apparently (at least to me) I have still some left.

    Do you guys have similar experiences, and if you do, what worked for you (I mean, really worked) for melting the last bits of body fat?

    The 'nice' ones:


    Now, to the 'ugly' ones:

    * the lower back and the fatty skinfold:


    Do you agree that there is a 'problem' at the side- and lower-back? A problem relative to the body as a whole?

    Thanks guys and gals
    Me@twitter

  • #2
    .

    Ur shredded for sure. Yeah, I guess you have more back fat in that area than you 'should' at that bf%. That's just your body maybe - I mean if you've been this lean for quite a few months I'd say that's just where your body holds the last of its fat reserves and you need learn to live with it if you are as lean as you want to be. If you have only been this lean for a short time - I'd say keep doing what you've been doing - be patient - and see what happens after a couple of months. If you're looking for tips on getting rid of it - I'd say you'll figure it out - that's uncharted territory for me (and I plan on staying around 8-10% when I get there).

    I think you're probably being too critical of your body. I'd keep doing what you are doing, try to add muscle and see were the fat deposits are after a few months.

    .
    There is a huge difference between talking about how to do something and getting it fucking done.

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    • #3
      Okay, so I have no pointers but maybe you can give me some. I am a female, but I want to cut big time. (not as much as you) How did you drop that body fat? Will IF def work for me? I have about 10 pounds to lose, I'm 5'3 127 pounds and 18% BF. I want to get into the 10-12% range. Any pointers for me?

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      • #4
        Some people have more success achieving a better physique, i.e more even distribution of fat and better muscular development after they start a clean bulk from the ultra-low BF. I think that would be something you might want to try. You look a bit undernourished, to be honest.
        My Journal: http://www.marksdailyapple.com/forum/thread57916.html
        When I let go of what I am, I become what I might be.

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        • #5
          Check out the carb re-feed threads.

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          • #6
            Originally posted by Primetimegirl View Post
            Okay, so I have no pointers but maybe you can give me some. I am a female, but I want to cut big time. (not as much as you) How did you drop that body fat? Will IF def work for me? I have about 10 pounds to lose, I'm 5'3 127 pounds and 18% BF. I want to get into the 10-12% range. Any pointers for me?
            Drinking green tea, removing dairy and doing brazilian jiu-jitsu got me under 10% bodyfat (an estimate, I have veins in my lower abs, don't know how much BF that means). I don't IF and I actively try NOT to be in a caloric deficit and the fat keeps coming off.

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            • #7
              Originally posted by astronmr20 View Post
              Check out the carb re-feed threads.
              I know about carb refeeds. I leaned from about 10% BF using some barstardized variant of refeeds (ice cream, pizza, rice, spaghetti once a week in massive quantities), IF-ing almost every day, Primal-ish meals 5 days out of 7 during the week.
              Me@twitter

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              • #8
                Thanks I will try it. This would be the perfect time too, as I just ate a butt load of junk yesterday and the day before. I'm reading the card refeed posts and that may fit my criteria. Hope it works. Thanks

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                • #9
                  I'm not suggesting the others to try the bastardized refeeds. I did them mainly because of the lack of willpower on social gatherings that came up every week. The other thing is that I love the junk food, I guess I sort of compensate with the hardcore daily fasts with lots of animal protein and fats.

                  Also keep in mind that I'm 'big' guy, at least tall - 6'5, and I guess I have quite a bit more calorie 'budget' compared to a typical woman.
                  Me@twitter

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                  • #10
                    Lean yes and great job getting there. How did you come up with 6%?
                    http://kitoikitchen.blogspot.com/

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                    • #11
                      I forgot to mention the measurement method: with calipers, 7-skinfolds, in a fitness studio, 2 times in the past 4 or so months, so I guess it is as accurate as possible.
                      Me@twitter

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                      • #12
                        hi,
                        need some advice as paleo beginner here.i get the basics of the nutrition requirements,so heres what i have had the last few days regards my daily meal plan -

                        Brekkie - apple,2eggs + 3 whites
                        Lunch - mxd Sld Veg,fish tinned,nuts,mustard
                        Dinner - mxd veg,meat,seeds,salsa
                        PostWO - Usn Whey 50g

                        Daily 1300 - 1400Kcals/day,2-3litres of water,2 physillum husks tabs,vit c tab,multivit tab

                        also what roughly are the best micronutrients on this paleo plan for long term use ? are 1 r 2 pieces of fruit ok a day ? is healthy fats better for me throughout the day as appose saturated fat ?

                        i run 4morns/week and cycle 2morns/wk and 4 resistance sessions(just starting out) any suggestions to drop fat % and maintain it long term too.Its 18%

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                        • #13
                          Originally posted by trippplez View Post
                          I know about carb refeeds. I leaned from about 10% BF using some barstardized variant of refeeds (ice cream, pizza, rice, spaghetti once a week in massive quantities), IF-ing almost every day, Primal-ish meals 5 days out of 7 during the week.
                          Look up Leangains' post on yohimbe. It might be what you need. It switches the receptors in stubborn body fat areas to be burned more easily. For guys, it's that area underneath the bellybutton and opposite that area on the back. If that's your answer, yohimbe may be what helps you. The only good yobimbe supplement I've ever seen is Twinlab's Yohimbe Fuel on vitacost.com. I've bought it before. It made me feel a little more jittery and nervous in the morning, but my job's on the higher stress side. On days when I was off or on the rare good day at work, I felt great. Maybe consider taking 1 yohibme pill and 1 green tea pill when you wake up and 1 yohimbe pill and 1 green tea pill 20 minutes before your workout. It could help. I can't wait to get back on my refeed today. My energy levels have been waning.
                          Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                          • #14
                            As a gal, I'd still suggest you put on some mass... you look pretty scrawny to me.

                            Anto, if you want some advice, we'd need some stats. What's your weight, estimated bodyfat, height, age etc. If we don't know that, there's no way we can tell if you're heading the right direction or hitting a wall in a week.

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                            • #15
                              Yeah - I wouldn't worry about getting more shredded - you are about as shredded as anyone needs to be. And for the girl who wants to get to 10-12% body fat - that is in the essential body fat range. Even models and elite athletes don't have fat that low. It is a dangerous goal. Any ladies wanting to get under 18-19% risk losing their fertility for an unknown period of time. IT is something to consider when going that low.
                              Karin

                              A joyful heart is good medicine

                              He is no fool who gives what he cannot keep to gain what he cannot lose. - Jim Elliot

                              Mmmmm. Real food is good.

                              My Journal: http://www.marksdailyapple.com/forum/thread29685.html

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