How to get to 4% bodyfat.

[MR-FQ320]

Right, Iv gotten down to a guesstimate 10-8% bf, but how do I go the extra mile and burn the last bit of fat off for competition and show purposes ?

Do I really have to sacrifice all those calories, feel weak and shit just for vanity ? Do I even have to weight train the last couple of weeks ?

[Mp859]

You don't get to 4% without a shitload of drugs and also diuretics. 4% would only be held for a few hrs.

[< <Samson> >]

Lowest possible semi maintainable by "most" guys I would say is right around 8%


Even 8% is no joke to myself


To pull sub 7% is extremely unnatural - IMO


In my case, my diet would have to be restricted to near nothing when I hit bellow 8% - then from that point, it's all uphill. Diuretics, possibly no test & a spot on workout regimen for about 2-4 weeks

[Times Roman]

who said you had to get to 4%?

[kelkel]

who said you had to get to 4%?

Andreas Munzer

[Times Roman]

Andreas Munzer

EXACTLY MY POINT

and it ended up killing him.

[< <Samson> >]

and it ended up killing him.

At just 31

Diuretics is one of the things I have not touched to this point - well, aside from a ECA stack

There is damn near no reason to try to push yourself bellow 7% - aside from modeling or competition. I really don't think many guys do this for just themselves.

[Metalject]

Right, Iv gotten down to a guesstimate 10-8% bf, but how do I go the extra mile and burn the last bit of fat off for competition and show purposes ?

Do I really have to sacrifice all those calories, feel weak and shit just for vanity ? Do I even have to weight train the last couple of weeks ?

Yes, you have to suffer to get to 4% and you have to suffer a lot. Getting into the 7% range is hard enough and the lower you go the harder it gets. I never reached an even 4.0%, mid-4's was the lowest and I felt like I was dying...I feel miserable at 6 or less, so yeah 4ish is hell.

I do disagree with what Mp859 said about it only being possible to hold it for a few hours. You can hold very low fat levels for a few weeks if needed but it's going to suck ass the entire time. But holding that ridiculous thin skin carbed up look, yes that's only possible for a few hours at a time.

[Docd187123]

You don't get to 4% without a shitload of drugs and also diuretics. 4% would only be held for a few hrs.

Lowest possible semi maintainable by "most" guys I would say is right around 8%


Even 8% is no joke to myself


To pull sub 7% is extremely unnatural - IMO


In my case, my diet would have to be restricted to near nothing when I hit bellow 8% - then from that point, it's all uphill. Diuretics, possibly no test & a spot on workout regimen for about 2-4 weeks

Diuretics promote the excretion of water from the body through urine. Water is not fat mass but fat free mass or lean body mass. How would diuretics help in achieving a drop in body fat?

[MR-FQ320]

who said you had to get to 4%?

Well I actually want to win when I enter, so figured I needed to come on stage really low bf.

[Mp859]

Well I actually want to win when I enter, so figured I needed to come on stage really low bf.

It's hard to believe anyone will be 4% and full at a local show.

[BG]

I had to diet down to around 7% then go into keto for nearly 2 weeks. Sucked bad, had to take those weeks off of work because my mind didnt work right.

[Mp859]

I had to diet down to around 7% then go into keto for nearly 2 weeks. Sucked bad, had to take those weeks off of work because my mind didnt work right.

I start getting bad anxiety and shit lower 7%. I couldn't imagine trying to get to 4. Just makes me cringe thinking about it.

[MR-FQ320]

Last years winner of the first timers.

About 30 entered the first timers and about three entered my height class.

[Metalject]

I had to diet down to around 7% then go into keto for nearly 2 weeks. Sucked bad, had to take those weeks off of work because my mind didnt work right.

Any time I've gone to very low fat levels, below 7% I have the same issue. My mind is a mess, very hard time thinking clearly and for some reason it turns me into an emotional mess as well. I also have a very difficult time sleeping, which is extremely difficult even when you're not dieting hard. The whole thing is hell, that's the only way to really put it, IMO.

[MR-FQ320]

Yeah I have had "brain fog" before, really irritable through dieting and hence lack of sleep, 3am protein shakes with psyllium husk helped with that though.

[BG]

It's hard to believe anyone will be 4% and full at a local show.

I agree, I bet I was only around 6.5 or so, I still had glute fat left to lose.

Yeah I have had "brain fog" before, really irritable through dieting and hence lack of sleep, 3am protein shakes with psyllium husk helped with that though.

I dropped shakes pretty early in prep.

Any time I've gone to very low fat levels, below 7% I have the same issue. My mind is a mess, very hard time thinking clearly and for some reason it turns me into an emotional mess as well. I also have a very difficult time sleeping, which is extremely difficult even when you're not dieting hard. The whole thing is hell, that's the only way to really put it, IMO.

I ended up fighting with my boss over the time off and quit, things got crazy. I would have to have no job in order to do it again. Yes I agree, it was torture, mostly for my wife

[MR-FQ320]

Oh god, I would have been relying on shakes quite a bit...

[BG]

Oh god, I would have been relying on shakes quite a bit...

You cant really.

[fatalflame]

thats funny when i first starting lifting i was super skinny and had 7% bf and when i started lifting it went down to 5.5%bf without even really trying but it didnt last long after a while it went back up.
being srs

[Mp859]

thats funny when i first starting lifting i was super skinny and had 7% bf and when i started lifting it went down to 5.5%bf without even really trying but it didnt last long after a while it went back up. being srs

How did you measure this?

[fatalflame]

How did you measure this?

in-body at complete nutrition but i know they might not be a 100% accurate

[fatalflame]

How did you measure this?

i might still have the papers somewhere in my house

[RigPig]

Crystal....then you'll have energy to workout 24/7...4% in 4 days hahaha....

[< <Samson> >]

Crystal....then you'll have energy to workout 24/7...4% in 4 days hahaha....

Ha ha :/

But, this holds some truth. When you're in a mode of "that's what I need to get to". Damn near anything goes.

Reading the above posts really reinforces my thoughts on how much suffering you go through to get that extreme look.

I barely started to experience the harsh sides of dieting to the extreme last summer. And from what I can tell I was maybe barely under 9%. But, it seems better if you start at a lower Bf. In my case I was pulling down from around 15%. That's way worse than starting at 12% or so, trying to drop to 8

[magdalena777]

Right, Iv gotten down to a guesstimate 10-8% bf, but how do I go the extra mile and burn the last bit of fat off for competition and show purposes ? Do I really have to sacrifice all those calories, feel weak and shit just for vanity ? Do I even have to weight train the last couple of weeks ?

I did get down to 6% for a competition, it's all in the food , water , sodium etc. intake. In my case it was closely monitored by my coach...
It was a struggle , I felt like sh!t but I did win...
So yes!
U will have to sacrifice n u will feel weak..
The worse u feel the better u look, lol....
Good luck to u...

[MIKE_XXL]

Thats why as a personal trainer / competition prep coach it is easier to tell people what to do then do it...LOL...

[MR-FQ320]

One question: I'm pretty sure that this equation does not hold true- body weight minus body fat percentage equal the equivalent calories to eat, I seem to have eat a lot less than the calculation

[marcus300]

The lowest bf I've ever been was 6% and it nearly killed me, I was on a bucket load of gear and my regime was harsh. I looked really well but I actually looked better within the 2 week ending the diet. Best of luck

[bartman314]

based on all this experience, i think there's a distribution in what people can achieve 'naturally' like with muscle mass.

i recently had an x-ray measurement of body fat and came in at 5.3%. i was surprised at how low i came in, but x-ray is supposedly the most accurate measure.

i'm off cycle, on trt, 51, 6'2" and 225. diet is clean and carb poor. i workout almost every day with weights in the morning and cardio in the afternoon. it isn't easy, but it is sustainable for me. i'm having bw done in a month and will see if everything checks out.

[Metalject]

One question: I'm pretty sure that this equation does not hold true- body weight minus body fat percentage equal the equivalent calories to eat, I seem to have eat a lot less than the calculation

Those calculation methods almost never hold true, not in cases like this.

[< <Samson> >]

Good thread

Really reinstates the idea of extreme low body fat not being achievable without a whole lot of pain & suffering



So, from what I am reading here & have learned so far is that the lowest "semi normally" achievable Bf% is right about 8% < give or take 1%

[Metalject]

Good thread

Really reinstates the idea of extreme low body fat not being achievable without a whole lot of pain & suffering



So, from what I am reading here & have learned so far is that the lowest "semi normally" achievable Bf% is right about 8% < give or take 1%

Any body fat is achievable, it just depends on how much you want to push it. And sure, the more you push it the suckier it gets. And this is just my personal opinion, but I think people throw terms like "8%" and "normal" around far more than they should...I'd go as far as to say they throw phrases "calculating nutrition" around way too much. Some people, even if starting from the same body fat percentage are going to have a much harder time getting to 8% than others, and those same people are going to have to struggle more to get even lower. In either case though it's doable, you just have to find the right path that works for you.

[Bonaparte]

Last years winner of the first timers.

About 30 entered the first timers and about three entered my height class.

If it helps, that guy isn't at 4% BF.

[< <Samson> >]

And this is just my personal opinion, but I think people throw terms like "8%" and "normal" around far more than they should...I'd go as far as to say they throw phrases "calculating nutrition" around way too much. Some people, even if starting from the same body fat percentage are going to have a much harder time getting to 8% than others, and those same people are going to have to struggle more to get even lower. In either case though it's doable, you just have to find the right path the at works for you.

I agree - I say it pretty much from my experience directed towards myself. But, also as the bigger majority of guys into fitness can reach those numbers. Yet, there is no standards- it's all on what we do with ourselves and how our bodies respond to it.

But, for sure - there is "normal" in anything bodybuilding related. Everyone is different & they're aren't even any direct comparisons.

[MIKE_XXL]

Formula is rather simple Cocaine + Amphetamine + heavy androgens + T3 this will peal anyone....if you are still behind schedule DNP will finish off the look after 7 to 10 day cycle with added benefit of anabolic rebound...

OF COURSE I AM JOKING!!! However it would work...persistence and ability to handle low amounts of sleep and crazy cravings...i find once i get to about 6% i dream about food and sleep maybe 4 hours per night if i am lucky....not to mention i am pleasant to talk to and my personality shines like no other...ohhh i cant believe i will be putting myself through this one more time...

[Metalject]

Formula is rather simple Cocaine + Amphetamine + heavy androgens + T3 this will peal anyone....if you are still behind schedule DNP will finish off the look after 7 to 10 day cycle with added benefit of anabolic rebound...

You might be joking about that but the sad truth is it's very real. Most won't ever believe it though...heck, most involved in the sport won't admit that it's this way, it's purposeful blind ignorance I guess. If you close your eyes hard enough and wish it were one way it must be true.

OF COURSE I AM JOKING!!! However it would work...persistence and ability to handle low amounts of sleep and crazy cravings...i find once i get to about 6% i dream about food and sleep maybe 4 hours per night if i am lucky....not to mention i am pleasant to talk to and my personality shines like no other...ohhh i cant believe i will be putting myself through this one more time...

I was 3 or so weeks out on the treadmill and a commercial for IHOP came on...pancake after pancake, and while this will sound insanely ridiculous (because it is ridiculous), a tear rolled out of my eye.

[kelkel]

I was 3 or so weeks out on the treadmill and a commercial for IHOP came on...pancake after pancake, and while this will sound insanely ridiculous (because it is ridiculous), a tear rolled out of my eye.

That's funny.

[BG]

I had to change my route to my gym because I had to drive by burger king and i could smell it.

[Roger11]

I will be attempting 6% in the near future, i think i would have to drop to about 75kg as im around 105 now. Get excited thinking about how id look :P.

leanest i have been in 2 years is like 13% lol. Cant imagine 4. Fark haha.