you can't really get below 14% bf without exercising almost daily

[Deleted member 11770]

sure you can if you eat like a crack addict but that's not maintainable. Most people just don't have the metabolism to eat a lot and still be lean. If you want to reach the magic number of 11 - 13%, where you're truly lean, you NEED to move a lot, instead of just focusing on diet.

I'll probably need to stop being lazy and actually exercise now, stuck at 14% for ages.

 

[thereallegend]

Cold showers burn fat as well

 

[thisend]

sure you can if you eat like a crack addict but that's not maintainable. Most people just don't have the metabolism to eat a lot and still be lean. If you want to reach the magic number of 11 - 13%, where you're truly lean, you NEED to move a lot, instead of just focusing on diet.

I'll probably need to stop being lazy and actually exercise now, stuck at 14% for ages.

Same, I currently do intermittent fasting and calorie counting. But the days where I eat too much keep me returning to 14% over and over.
The best % I had was 12% before I started roids.

I drink coffee in the morning and Mate tea during the day to keep my appetite low. When I feel hungry during a fast I drink a glass of water and consume some nicotine which suppresses appetite.

It is all about calories in Calories out.

In my experience, a caloric deficit of about 700-1000 kcals is somewhat sustainable and is equal to about 1kg of fat loss per week.
To get to 10% I have to sustain this deficit for 4 weeks.

I have been trying to get to single-digit bf for almost a year now but am set back repeatedly because I tend to overeat when I am stressed.

What other advice on fat loss can you give?

 

[Cali Yuga]

not if you eat high protein high fat very clean

you will recomp leaner and drop water/etc.

that said how lean you are at base with regular activity levels is just genetics nothing to be done

 

[Deleted member 13158]

Then workout everyday it’s not hard

 

[AlexBrown84]

Just walk

 

[Deleted member 11770]

Same, I currently do intermittent fasting and calorie counting. But the days where I eat too much keep me returning to 14% over and over.
The best % I had was 12% before I started roids.

I drink coffee in the morning and Mate tea during the day to keep my appetite low. When I feel hungry during a fast I drink a glass of water and consume some nicotine which suppresses appetite.

It is all about calories in Calories out.

In my experience, a caloric deficit of about 700-1000 kcals is somewhat sustainable and is equal to about 1kg of fat loss per week.
To get to 10% I have to sustain this deficit for 4 weeks.

I have been trying to get to single-digit bf for almost a year now but am set back repeatedly because I tend to overeat when I am stressed.

What other advice on fat loss can you give?

Yeah, stress or bad moods are hard to overcome for me without eating a bit too much.

It gets easier to eat less tho if you distract yourself as much as possible and keep your day full of activities, the more I do it the less I feel the need to overeat out of boredom / craving.

One more piece of advice I can give, those 10k steps a day are crucial to keep the metabolism going. If you have the time, try to do legit 20k steps a day for a week straight, that along with eating small meals and only until your satiated and you should loose 2-3 kilos in just that one week.

I did that a while ago but got too lazy to stick to it. Maybe once we're at 12% we can maintain it better if the metabolism has adapted to the new habits

 

[Deleted member 10125]

I've been under 14% bodyfat since childhood there is a huge genetic influence

 

[spam_artist]

I'd be happy with 25%, tbh

 

[Ethniframementalcel]

So workout every day then, duh

 

[Deleted member 18372]

just be ectomorph theory.

 

[TsarTsar444]

Without even thinking about diet my natural bf is 14% jfl