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I Love Bama
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Alabama
Member since Nov 2007
36010 posts

Guys over 30 - body fat % question
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....


buzwa
LSU Fan
Youngsville, LA/Baton Rouge, LA
Member since Sep 2006
2055 posts

re: Guys over 30 - body fat % question
Have you tried lifting heavy? It's trimmed me down a lot.


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13690 posts
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re: Guys over 30 - body fat % question
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.


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lsu777
McNeese State Fan
westlake
Member since Jan 2004
9501 posts

re: Guys over 30 - body fat % question
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.


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LSUfan20005
LSU Fan
Member since Sep 2012
4481 posts

re: Guys over 30 - body fat % question
How's your sleep?

How much alcohol do you drink?


zatetic
Missouri Fan
Missouri
Member since Nov 2015
2799 posts

re: Guys over 30 - body fat % question
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.



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Junky
VCU Fan
Louisiana
Member since Oct 2005
3878 posts

re: Guys over 30 - body fat % question
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.


TheIndulger
LSU Fan
Member since Sep 2011
17162 posts

re: Guys over 30 - body fat % question
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.


Salamander_Wilson
Member since Jul 2015
2646 posts

re: Guys over 30 - body fat % question
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%.


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70
lsu777
McNeese State Fan
westlake
Member since Jan 2004
9501 posts

re: Guys over 30 - body fat % question
yes anybody can. its all about calories and protein.


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jeff5891
Chicago Cubs Fan
Member since Aug 2011
14102 posts

re: Guys over 30 - body fat % question
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 at 6:12 pm


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MWP
Alabama Fan
Kingwood, TX via Monroe, LA
Member since Jul 2013
6599 posts
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re: Guys over 30 - body fat % question
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.


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StraightCashHomey21
West Virginia Fan
On this piss with Georgie Best
Member since Jul 2009
88971 posts
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re: Guys over 30 - body fat % question
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.


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NOLALGD
Ark-Pine Bluff Fan
Member since May 2014
905 posts
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re: Guys over 30 - body fat % question
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.


MWP
Alabama Fan
Kingwood, TX via Monroe, LA
Member since Jul 2013
6599 posts
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re: Guys over 30 - body fat % question
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.


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ATLsuTiger
LSU Fan
Johns Creek
Member since Aug 2009
3534 posts

re: Guys over 30 - body fat % question
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.



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Hacker
LSU Fan
19th Hole
Member since Jan 2009
3064 posts
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re: Guys over 30 - body fat % question
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.
This post was edited on 12/6 at 11:38 am


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birdieman
Alabama Fan
NOLA
Member since Dec 2012
1110 posts
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re: Guys over 30 - body fat % question
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.


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Teddy Ruxpin
LSU Fan
Austin, TX
Member since Oct 2006
30801 posts

re: Guys over 30 - body fat % question
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.


SabiDojo
South Alabama Fan
Open to any suggestions.
Member since Nov 2010
77151 posts
 Online 

re: Guys over 30 - body fat % question
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.


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