For maintaining 12% body fat, how many hours do you exercise each week and how many calories do you take in each day?

[rickwood911]

Is junk food out of the question? If not to what extent is junk food allowed?

 

[Cigarette]

no "cheat meals" 0 sugar and keep ur cortisol levels in check pretty much eat accordingly to your diet

 

[Gandy]

As said above, no cheat meals and just 1800-2000kcal of whatever I feel like eating, though I'm so accustomed to meat and vegetables it's my preferred food now, I don't crave chips or cakes.

Excercise is just gym 45 mins every 2 days, some days HIIT for 15 mins if I feel like it. Cals go up to 2300 on workout days

Maintaining 12% is fairly easy. What's hellishly painful is dropping to that % from 20+, 25+. You need to be in a caloric deficit for a very, very long time. It takes a lot of discipline and not giving into cravings that assault your brain 24/7

 

[mecha72]

cheat meals don't matter much if your a large muscular man that needs 2700 calories a day however if you a average sized man don't overdo junk food just once in a while and don't go over the calorie limit you set for yourself

 

[Deleted member 21666]

I exercise about 15 hours a week. 8 hours weightlifting and 7 hours skiing or hiking.
How many calories I eat are based on what I will be doing during those days. Weightlifting - about 1800, hiking/skiing - have a 500 calories meal the night before and keep snacking during activities just to have enough energy.

 

[Deleted member 2268]

no "cheat meals" 0 sugar and keep ur cortisol levels in check pretty much eat accordingly to your diet

Why cortisol

 

[Deleted member 22093]

As said above, no cheat meals and just 1800-2000kcal of whatever I feel like eating, though I'm so accustomed to meat and vegetables it's my preferred food now, I don't crave chips or cakes.

Excercise is just gym 45 mins every 2 days, some days HIIT for 15 mins if I feel like it. Cals go up to 2300 on workout days

Maintaining 12% is fairly easy. What's hellishly painful is dropping to that % from 20+, 25+. You need to be in a caloric deficit for a very, very long time. It takes a lot of discipline and not giving into cravings that assault your brain 24/7

Could you elaborate a little more on how maintaining 12% feels? Every time I was dieting and losing weight I got paranoid about ruining my thyroid or metabolism by staying in a deficit too long. My sleep suffered too. But if I understand you correctly, your body eventually becomes accustomed to the low bf%? Energy levels and emotions are stable?

 

[rickwood911]

As said above, no cheat meals and just 1800-2000kcal of whatever I feel like eating, though I'm so accustomed to meat and vegetables it's my preferred food now, I don't crave chips or cakes.

Excercise is just gym 45 mins every 2 days, some days HIIT for 15 mins if I feel like it. Cals go up to 2300 on workout days

Maintaining 12% is fairly easy. What's hellishly painful is dropping to that % from 20+, 25+. You need to be in a caloric deficit for a very, very long time. It takes a lot of discipline and not giving into cravings that assault your brain 24/7

Makes sense. What is your age? Also are there any downsides to every now and then eating very light during the day like 500 calories and finishing off with a high calorie dinner?
Also do you have a job that involves being physically active?

 

[Cigarette]

Why cortisol

it increases sugar in ur bloodstream thats why u gotta keep that shit in check.

 

[LooksmaxxHopeful]

Is junk food out of the question? If not to what extent is junk food allowed?

You probably need to count calories and run regularly, junk food is if it's within calorie limit

 

[HAPAgymcel]

6 hours of walking and 5 hours of lifting a week, 2500 calories a day. No extreme goyslop like candy or cereal

 

[SubSigma]

1.5 hrs and 1700cal

 

[Deleted member 16970]

I dont count, i eat normal meals with desert for dinner. And play basketball or gym daily

 

[Nims]

Im probably about 12%ish. (But Im loosing weight quite fast so I will probably be 11% soon but I dont really have any precise way to check.)

I dont exercise altho I do walk quite a bit maybe 16kmish a day.
I eat around 1200 calories a day.

Is junk food out of the question? If not to what extent is junk food allowed?

I eat the same thing everyday with basically no exception, altho I do alot about 200 calories for a snack which can be anything as long as it suits my macros.
I cant eat junk food due to the carbs as I limit my carb intake.

Usually I just eat Pork, Beef, Chicken a small amount of veg and milk.

 

[viniciussdc]

I work out 5-10 hours per week and eat approximately 2800 calories per day. Junk food is totally not out of the question for me. I could eat junk food everyday, the only reason that I don’t is because it is kinda expensive where I live and because I’m cheap with food.