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Message
Guys over 30 - body fat % question
Posted on 12/3/17 at 6:09 pm
Posted on 12/3/17 at 6:09 pm
I work out with moderate intensity about 5 days a week and am really big into intermediate fasting. I eat two large meals between 2 and 6 every day.
The fasting has me feeling like a million bucks and I'm happy with my overall size.
That said, I can't seem to get down to a body fat % that I want (10%). If I had to guess, I'm 15-20%.
Are my days of 10% and less over since I'm getting older (35)?
My brother (same age) is on testosterone and getting absolutely ripped. Not sure that is a road I want to go down....
The fasting has me feeling like a million bucks and I'm happy with my overall size.
That said, I can't seem to get down to a body fat % that I want (10%). If I had to guess, I'm 15-20%.
Are my days of 10% and less over since I'm getting older (35)?
My brother (same age) is on testosterone and getting absolutely ripped. Not sure that is a road I want to go down....
Posted on 12/3/17 at 6:55 pm to I Love Bama
Have you tried lifting heavy? It's trimmed me down a lot.
Posted on 12/3/17 at 6:58 pm to I Love Bama
I'm 31 and about 18% right now but it's a choice as I'm trying to get as strong as possible. I could definitely get to 10% if I wanted.
Posted on 12/3/17 at 7:20 pm to I Love Bama
Even with if, you are going to have to count calories and macros. Have you downloaded the spreadsheet from the lean gains Reddit? If not, do so.
Also are you lifting heavy? If not why and start now.
Also are you lifting heavy? If not why and start now.
Posted on 12/4/17 at 6:20 am to I Love Bama
How's your sleep?
How much alcohol do you drink?
How much alcohol do you drink?
Posted on 12/4/17 at 7:19 am to LSUfan20005
quote:
How's your sleep?
That's a good point. You lose most of your fat while sleeping.
As others have said too, lifting heavy increases your testosterone.
Posted on 12/4/17 at 7:28 am to I Love Bama
Getting older has no real impact on cutting. Plenty of guys in their 50s and 60s doing it. It's about dedication and way of life.
Posted on 12/4/17 at 12:43 pm to Junky
quote:
. Plenty of guys in their 50s and 60s doing it
That doesn’t mean that anyone can cut to 10% body fat. They may have high natural test or be on TRT.
Posted on 12/4/17 at 2:35 pm to TheIndulger
Lowest I've gotten down to is 14%.
The increased muscle definition out of clothes didn't make up for the lack of size in clothes.
Women rather me at around 18%.
The increased muscle definition out of clothes didn't make up for the lack of size in clothes.
Women rather me at around 18%.
Posted on 12/4/17 at 3:03 pm to TheIndulger
yes anybody can. its all about calories and protein.
Posted on 12/4/17 at 6:11 pm to I Love Bama
quote:
Are my days of 10% and less over since I'm getting older (35)?
quote:
I work out with moderate intensity
They are at that intensity. CrossFit/HIIT is the way to go.
This post was edited on 12/4/17 at 6:12 pm
Posted on 12/5/17 at 4:02 pm to I Love Bama
quote:
Are my days of 10% and less over since I'm getting older (35)?
Why are you wanting to get that lean? Do you want to do a show? I mean carrying sub 10% body fat all the time is really tough to do all year unless you really get your eating squared away and up the cardio from moderate to really high intensity.
Posted on 12/5/17 at 4:08 pm to I Love Bama
32 here
don't care about body fat % as long as my abs look good
I'll probably never do a show so I really don't worry about it.
don't care about body fat % as long as my abs look good
I'll probably never do a show so I really don't worry about it.
Posted on 12/5/17 at 4:34 pm to I Love Bama
quote:
The fasting has me feeling like a million bucks and I'm happy with my overall size.
That said, I can't seem to get down to a body fat % that I want (10%). If I had to guess, I'm 15-20%.
You said you are happy with your overall size, before you decide to drop to 10% body fat make sure you are prepared for the weight/size decrease that will occur when you cut. I know a lot of folks who say they want to get really ripped, but start having second thoughts when they lose a little mass and stop making strength progressions.
That said its doable with what others have said in this thread (mainly diet and HIIT). And in my younger years 33 miles+ a week running for 2 months would get me ripped, but I also looked like someone who runs 33+ miles a week if that makes sense.
Posted on 12/5/17 at 4:39 pm to NOLALGD
quote:
I know a lot of folks who say they want to get really ripped, but start having second thoughts when they lose a little mass and stop making strength progressions.
That's why I wouldn't want to be that lean. You can see ab definition for sure at a much more manageable body fat % and that is really the goal of most people that just want to get lean. Sub 10% is really lean and like you said, you lose strength as a result.
Posted on 12/6/17 at 7:28 am to I Love Bama
Totally doable!
Sounds like the workout part isn't the issue (but you could always up the intensity). I'd guess it has more to do with your diet. What are you eating in those two large meals? Try to switch up your macros a bit.
Obviously, you will want to limit you sugar intake. This has the biggest effect for me, personally. You can track your diet in an app like MyFitnessPal.
Sounds like the workout part isn't the issue (but you could always up the intensity). I'd guess it has more to do with your diet. What are you eating in those two large meals? Try to switch up your macros a bit.
Obviously, you will want to limit you sugar intake. This has the biggest effect for me, personally. You can track your diet in an app like MyFitnessPal.
Posted on 12/6/17 at 11:36 am to I Love Bama
I am 32 and over the summer I got down to about 12%. I am 6'1" and was about 194lbs at the time. I'm probably back at the 15% range and around 200-205lbs right now. I was doing the intermittent fasting over the summer as well and that's where i saw a lot of the results. I plan on getting back to that after the 1st. I just couldn't sustain it during football and hunting season. The food and alcohol intake spike big time. Alcohol is always my enemy. I just enjoy a couple of ice cold beers after working all day.
During the fast, I did 3 days of strength training and 1 day of cardio. I would either go for a run or do an OT class (tons of nice arse in those classes). On my cardio days i would up my calorie intake a bit. My diet consisted of high protein and moderate carbs(mostly from the beer) and moderate fats. I am in no way an expert but i just listen to what my body is telling me when it comes to diet.
I also work long hours and travel a lot so the diet part is not always easy.
During the fast, I did 3 days of strength training and 1 day of cardio. I would either go for a run or do an OT class (tons of nice arse in those classes). On my cardio days i would up my calorie intake a bit. My diet consisted of high protein and moderate carbs(mostly from the beer) and moderate fats. I am in no way an expert but i just listen to what my body is telling me when it comes to diet.
I also work long hours and travel a lot so the diet part is not always easy.
This post was edited on 12/6/17 at 11:38 am
Posted on 12/6/17 at 12:56 pm to I Love Bama
don't get on test, it's likely to bloat you and shut down your hpta. not something you want to try and recover from at your age imo.
Posted on 12/7/17 at 12:41 pm to I Love Bama
quote:
That said, I can't seem to get down to a body fat % that I want (10%). If I had to guess, I'm 15-20%. Are my days of 10% and less over since I'm getting older (35)?
Isn't 10% around what NFL players are at? I sometimes think people don't realize how cut/in shape that really is.
Posted on 12/7/17 at 1:22 pm to Teddy Ruxpin
Depends on your position. Keep in mind that low body fat % doesn't mean you're cut, jacked, in shape. It just means you don't have a lot of subcutaneous body fat in relation to everything else.
An emaciated weakling won't have a high bf%.
But, generally, if you're at 10% body fat, yes, you have great definition and you can see striations.
Also, there is only one way to get your exact body fat %: kill you, take your body apart, and do the calculations.
Everything else is only an estimate.
An emaciated weakling won't have a high bf%.
But, generally, if you're at 10% body fat, yes, you have great definition and you can see striations.
Also, there is only one way to get your exact body fat %: kill you, take your body apart, and do the calculations.
Everything else is only an estimate.
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