how to get body fat percentage low?

[jesuischriste]

am at 19% bdf.


i do not lead a sedentary lifestyle just wondering what to do as i look pudgy

 

[HerpDerpson]

Stay in ketosis, you'll proportionately lose more fat compared to undereating in normal metabolism.

 

[jesuischriste]

is that the keto diet

 

[Gandy]

Stay in ketosis, you'll proportionately lose more fat compared to undereating in normal metabolism.

This is a very easy way to do it, yes CICO enables you to drop with any kind of diet, but on a high protein/high fat and low carb diet not only will you get less bloat and hunger, you will retain muscle mass while cutting.

I usually eat just 30-50g carbs on off-days during a cut. Works great. Expect to lose 1 to 1,5% of body fat a month with little effort, except eating less calories.

 

[Cigarette]

dont eat for 18 hours

 

[Deleted member 19301]

intermittent fasting lowest effort way to get low bf

 

[igbekele007]

I usually eat just 30-50g carbs on off-days during a cut

How about the days you workout? How many grams of carb you run during those days?

 

[Gandy]

How about the days you workout? How many grams of carb you run during those days?

The diet you posted in another topic is great, but I don't think it provides enough energy to push you to muscle hypertrophy during workout days.

Personally, I increase carbs to 60-100g while working out. Carbs shouldn't be demonized when used as workout fuel, even during a body recomp. Carbs are a hindrance only on off days.
Too low carbs are guaranteed to lower your max reps, give you less energy for 1 rep maximums and build less muscle as a result.

(People that don't mind looking ugly and bloated go as high as 300+)

100g may seem high for someone accustomed to very low carb, but a huge amount of that will be burned quickly as the workout progresses. Your body will utilize glycogen storages first during the workout and give you a big jolt of energy.

 

[igbekele007]

100g may seem high for someone accustomed to very low carb, but a huge amount of that will be burned quickly as the workout progresses. Your body will utilize glycogen storages first during the workout and give you a big jolt of energy.

Based advice. I used to run 1.5 scoops of this carb powder before the exercise: https://efxsports.com/product/karbolyn/

It unironically makes a world of difference during the workout.

I was thinking of running 2 scoops of this on lifting and HIIT days, a single-scoop on Medium intensity and none on rest days.

P.S.

The diet you posted in another topic is great

which topic you are referring to on this one?