How important are macros (other than protein) to hit sub 10% body fat?

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  • Currently at 17% bf. Would really like to hit 10% or less in about 12 weeks. If I have my calories and protein dialed in, will the carb to fat ratio make much of a difference?

  • Biggest thing is just maintaining a caloric deficit. I’ve personally found carb cycling to be my go to method when dropping body fat.

  • If you’re asking this question, you aren’t prepared to drop 7% of your total body fat over the course of 12 weeks. Plan for a year and do it slowly; Read up on nutritional science and how it relates to the body for athletes or bodybuilders, look into the science behind the type of gym activities that lend themselves to be the best ‘bang for your buck’ when it comes to performance and fat loss, genuinely educate yourself on these things so you fully understand why you won’t be doing it in 12 weeks. No amount of gear will make it happen if you don’t understand nutrition and proper training. I know I’m answering unasked questions here but this will take you a lot further than just answering the base question asked.

    If it’s too much to wrap your head around all at once, my current advice, based on myself and guys I lift with, would be to try out the methodology proposed by Stan Efferding’s “Vertical Diet”. I don’t mean go buy his food or services if you don’t want to spend money, but at least follow his general guidelines as he discusses in Youtube videos which are totally free. His methods work very well and you will be eating enjoyable foods (unless you’re vegan) to make it a very easy process of shedding body fat.

  • [quote=“TheHulk” pid=‘75667’ dateline=‘1574711752’]
    Biggest thing is just maintaining a caloric deficit. I’ve personally found carb cycling to be my go to method when dropping body fat.
    [/quote]

    This is my approach for now. I do about 5000 cals of cardio per week. Eat 150-200g protein daily. Eat 1800-2500 cals per day. I know this seems like a lot of variance, but over the course of a week, I average 2000 cals per day, and 160g protein per day. I’m going to up my protein so I average 180g per day.

    [quote=“ForgotMuhName” pid=‘75668’ dateline=‘1574711773’]
    If you’re asking this question, you aren’t prepared to drop 7% of your total body fat over the course of 12 weeks. Plan for a year and do it slowly; Read up on nutritional science and how it relates to the body for athletes or bodybuilders, look into the science behind the type of gym activities that lend themselves to be the best ‘bang for your buck’ when it comes to performance and fat loss, genuinely educate yourself on these things so you fully understand why you won’t be doing it in 12 weeks. No amount of gear will make it happen if you don’t understand nutrition and proper training. I know I’m answering unasked questions here but this will take you a lot further than just answering the base question asked.

    If it’s too much to wrap your head around all at once, my current advice, based on myself and guys I lift with, would be to try out the methodology proposed by Stan Efferding’s “Vertical Diet”. I don’t mean go buy his food or services if you don’t want to spend money, but at least follow his general guidelines as he discusses in Youtube videos which are totally free. His methods work very well and you will be eating enjoyable foods (unless you’re vegan) to make it a very easy process of shedding body fat.
    [/quote]

    Thanks for this. I will have to do some more research. Being honest, I’m not going to even start with the Vertical Diet, as many facets of it wouldn’t fit into my lifestyle. This would absolutely be a diet that I could not maintain. My protein is based mainly around shakes, protein bars, cold cuts, and milk. I don’t cook and I’m not going to start. I realize that I will probably hit a wall somewhere between 9%-12% bf with my current diet.

  • [quote=“meafp” pid=‘75674’ dateline=‘1574716461’]
    I don’t cook and I’m not going to start. I realize that I will probably hit a wall somewhere between 9%-12% bf with my current diet.
    [/quote]

    So like…you don’t cook yourself and someone else does it for you? Or you don’t cook at all and no one does it for you?

  • [quote=“Theglasscastle4” pid=‘75677’ dateline=‘1574718012’]
    [quote=“ForgotMuhName” pid=‘75668’ dateline=‘1574711773’]
    If you’re asking this question, you aren’t prepared to drop 7% of your total body fat over the course of 12 weeks. Plan for a year and do it slowly; Read up on nutritional science and how it relates to the body for athletes or bodybuilders, look into the science behind the type of gym activities that lend themselves to be the best ‘bang for your buck’ when it comes to performance and fat loss, genuinely educate yourself on these things so you fully understand why you won’t be doing it in 12 weeks. No amount of gear will make it happen if you don’t understand nutrition and proper training. I know I’m answering unasked questions here but this will take you a lot further than just answering the base question asked.

    If it’s too much to wrap your head around all at once, my current advice, based on myself and guys I lift with, would be to try out the methodology proposed by Stan Efferding’s “Vertical Diet”. I don’t mean go buy his food or services if you don’t want to spend money, but at least follow his general guidelines as he discusses in Youtube videos which are totally free. His methods work very well and you will be eating enjoyable foods (unless you’re vegan) to make it a very easy process of shedding body fat.
    [/quote]
    Just not true. Depends on how much he weighs. Being 160 lbs and 17% is a whole lot different than 205 and 17%. If he’s 160 and 17%, losing 12 lbs (*of pure fat) in 12 weeks is a joke and would get him to 10%. Don’t know anyone who takes a year to lose 12 lbs.
    especially on gear, this is laughable as long as he isn’t some massive weight.

    Obviously making hypothetical numbers of his weight, but if you think it takes a year to lose 7% body fat come on man.
    [/quote]

    For someone without all the knowledge already at their disposal or a good coach and nutritionist they’re not doing this big of a change. Yes for experienced competitors it’s easy for them to do fast cuts when they get out of their off-season but for the general population this is not the case. Of the global population, maybe 0.0000001% is actually a competitive lifter/athlete of the caliber that can manage these fast cuts.

    I firmly believe someone could drop 12-24lbs in 2 weeks if they’re adamant, but that scale weight consists of water, fat and lean muscle. In order to drop overall bf% you have to build and maintain lean mass while losing the other two. It is entirely possible for someone to drop 1-2lbs a week but just end up a smaller version of their same body type with no, or little, change to the bf% number. A LOT of people end up in the skinnyfat rut and gear isn’t going to change this.

    I don’t know why it’s assumed that gear can somehow be a magic fix for these things. Real cuts take real dedication and real knowledge of the body and nutrition. If you disagree, please provide examples of people who don’t know anything about proper nutrition that simply out-juiced their diet to get legitimately leaner. I don’t mean lighter on the scale, I mean leaner.

  • [quote=“thallandchill” pid=‘75675’ dateline=‘1574716889’]
    [quote=“meafp” pid=‘75674’ dateline=‘1574716461’]
    I don’t cook and I’m not going to start. I realize that I will probably hit a wall somewhere between 9%-12% bf with my current diet.
    [/quote]

    So like…you don’t cook yourself and someone else does it for you? Or you don’t cook at all and no one does it for you?
    [/quote]

    I don’t cook, and no one cooks for me.

    [quote=“Theglasscastle4” pid=‘75677’ dateline=‘1574718012’]
    Just not true. Depends on how much he weighs. Being 160 lbs and 17% is a whole lot different than 205 and 17%. If he’s 160 and 17%, losing 12 lbs (*of pure fat) in 12 weeks is a joke and would get him to 10%. Don’t know anyone who takes a year to lose 12 lbs.
    especially on gear, this is laughable as long as he isn’t some massive weight.

    Obviously making hypothetical numbers of his weight, but if you think it takes a year to lose 7% body fat come on man.
    [/quote]

    That’s right about where I am. I would really like to get to 165lbs 10%bf. That would mean losing 10lbs fat, whilst gaining 16lbs lean muscle. I’m sure gaining the muscle will be much more challenging than losing the fat.

  • [quote=“Theglasscastle4” pid=‘75691’ dateline=‘1574726738’]
    Hop on that tren
    [/quote]

    Starting this upcoming Monday. On test now.

  • Calorie deficit and doing hard physical work, not just going to the gym, but working hard physically all day long for weeks.

    The problem when you are cutting calories is that you get lazy and there’s this vicious cycle where energy levels drop your workouts drop off as well. Becoming skinny fat, which is pointless.

    Ripping all your flooring up and putting new floors, remodel your bathroom, tile work. Put a new roof on your house. I have a dad that does contracting and I can work with him anytime I want even though I already have a full time job/career. I found I could get ripped a whole lot faster doing this back breaking labor where every muscle is hurting when you wake up.

    When you’re starving your body is gonna get rid of what you don’t use, fat and muscle, if you’re working hard physically it sends the signal that we need muscle, this fat stuff can go.

  • [quote=“meafp” pid=‘75690’ dateline=‘1574726213’]
    [quote=“thallandchill” pid=‘75675’ dateline=‘1574716889’]
    [quote=“meafp” pid=‘75674’ dateline=‘1574716461’]
    I don’t cook and I’m not going to start. I realize that I will probably hit a wall somewhere between 9%-12% bf with my current diet.
    [/quote]

    So like…you don’t cook yourself and someone else does it for you? Or you don’t cook at all and no one does it for you?
    [/quote]

    I don’t cook, and no one cooks for me.

    [quote=“Theglasscastle4” pid=‘75677’ dateline=‘1574718012’]
    Just not true. Depends on how much he weighs. Being 160 lbs and 17% is a whole lot different than 205 and 17%. If he’s 160 and 17%, losing 12 lbs (*of pure fat) in 12 weeks is a joke and would get him to 10%. Don’t know anyone who takes a year to lose 12 lbs.
    especially on gear, this is laughable as long as he isn’t some massive weight.

    Obviously making hypothetical numbers of his weight, but if you think it takes a year to lose 7% body fat come on man.
    [/quote]

    That’s right about where I am. I would really like to get to 165lbs 10%bf. That would mean losing 10lbs fat, whilst gaining 16lbs lean muscle. I’m sure gaining the muscle will be much more challenging than losing the fat.
    [/quote]

    So what do you eat then?

    Like, I saw protein bars and shit. Do you eat actual food? Like chicken breasts, steak, eggs, rice etc.?
    [hr]
    [quote=“Theglasscastle4” pid=‘75691’ dateline=‘1574726738’]
    [quote=“meafp” pid=‘75690’ dateline=‘1574726213’]
    [quote=“thallandchill” pid=‘75675’ dateline=‘1574716889’]
    [quote=“meafp” pid=‘75674’ dateline=‘1574716461’]
    I don’t cook and I’m not going to start. I realize that I will probably hit a wall somewhere between 9%-12% bf with my current diet.
    [/quote]

    So like…you don’t cook yourself and someone else does it for you? Or you don’t cook at all and no one does it for you?
    [/quote]

    I don’t cook, and no one cooks for me.

    [quote=“Theglasscastle4” pid=‘75677’ dateline=‘1574718012’]
    Just not true. Depends on how much he weighs. Being 160 lbs and 17% is a whole lot different than 205 and 17%. If he’s 160 and 17%, losing 12 lbs (*of pure fat) in 12 weeks is a joke and would get him to 10%. Don’t know anyone who takes a year to lose 12 lbs.
    especially on gear, this is laughable as long as he isn’t some massive weight.

    Obviously making hypothetical numbers of his weight, but if you think it takes a year to lose 7% body fat come on man.
    [/quote]

    That’s right about where I am. I would really like to get to 165lbs 10%bf. That would mean losing 10lbs fat, whilst gaining 16lbs lean muscle. I’m sure gaining the muscle will be much more challenging than losing the fat.
    [/quote]
    Hop on that tren
    [/quote]

    Lmao

  • I feel like this thread should be moved to “Dumb Questions” forum

  • [quote=“thallandchill” pid=‘75699’ dateline=‘1574733585’]

    So what do you eat then?

    Like, I saw protein bars and shit. Do you eat actual food? Like chicken breasts, steak, eggs, rice etc.?

    [/quote]

    You can go to places like Whole Foods and have them cook your food for you. Legit go in like normal, buy the raw meat from the butcher, and then they’ll cook it for you right then and there for you to bring home. While it cooks you go over to the salad bar thingy and you can pick from dozens of sides/appetizers like salad, pasta, potatoes, etc. to get as the sides for your meat based meals. It’s not worth it financially but for somebody who isn’t pinching for pennies, wants to eat ‘clean’ and hates to cook it’s so fucking convenient.

  • “That’s right about where I am. I would really like to get to 165lbs 10%bf. That would mean losing 10lbs fat, whilst gaining 16lbs lean muscle. I’m sure gaining the muscle will be much more challenging than losing the fat.” -OP

    Let’s take an inventory here. If I’m understanding you correctly, you would currently be 145lbs at 10% bf. Adjusting for internet over-estimation of lean mass, you’re realistically less than 140lbs at 10%. Unless you’re legit 5 feet tall, you’re waaaaaaaaaay too small to be cutting or using gear for that matter.

    Maybe I’m missing something here since I’m driving and using voice to text, but you don’t need to be thinking about gear or cutting. You need to get stronger on all the main compounds lifts. What are your 3 rep maxes on the squat, bench, deadlift, ohp, dips, pull ups? Not being honest here isn’t going to help you, and we’ll know if you’re lying.

  • [quote=“unclecurley” pid=‘75706’ dateline=‘1574740266’]
    I feel like this thread should be moved to “Dumb Questions” forum
    [/quote]

    I like to watch a good trainwreck, it should stay here until the op stops updating.

  • [quote=“juicyfatpowerlifter” pid=‘75737’ dateline=‘1574774697’]
    [quote=“unclecurley” pid=‘75706’ dateline=‘1574740266’]
    I feel like this thread should be moved to “Dumb Questions” forum
    [/quote]

    I like to watch a good trainwreck, it should stay here until the op stops updating.
    [/quote]

    I should have phrased the question as “For those of you under 10% bf, does your carb/fat macro split matter?” I got two sensible answers, and provided my calorie and protein intake. My question was strictly about nutrition, not gear and/or supplements.

    I agree this thread turned into something else - some hybrid of gear and training advice. I appreciate all the input, but maybe to try to save the thread as something that could be useful in the future, someone at or near 10% bf could simply list their macros. Also, maybe share what helped you when/if you hit a nutritional wall.

  • [quote=“kingofcarbz” pid=‘75712’ dateline=‘1574742289’]
    [quote=“thallandchill” pid=‘75699’ dateline=‘1574733585’]

    So what do you eat then?

    Like, I saw protein bars and shit. Do you eat actual food? Like chicken breasts, steak, eggs, rice etc.?

    [/quote]

    You can go to places like Whole Foods and have them cook your food for you. Legit go in like normal, buy the raw meat from the butcher, and then they’ll cook it for you right then and there for you to bring home. While it cooks you go over to the salad bar thingy and you can pick from dozens of sides/appetizers like salad, pasta, potatoes, etc. to get as the sides for your meat based meals. It’s not worth it financially but for somebody who isn’t pinching for pennies, wants to eat ‘clean’ and hates to cook it’s so fucking convenient.
    [/quote]

    I did not know that, haha. I’ve seen shit like Trifecta etc., that mail you meal and you just heat it up but it is pretty expensive. I just saw that he said he eats protein bars and cold cuts and shit so I was curious what his meals were like.

    I guess where I was going at with this is I just don’t see telling someone who doesn’t cook and refuses to cook so they fill up on protein bars and stuff to jump on Tren to lose body fat when it can easily be done by working out and manipulating your diet.

  • @“meafp” The reason this thread thread got “derailed” in your opinion is because it doesn’t make sense for you to cut. You’re 165lbs and over 17% body fat…basically skinny fat. If you cut down to less than 10% bf, you’d be so laughably small. Then you’d say, “wow I’m tiny af, I should probably bulk for a year.” And all of us here will be saying we told you so.

    And I’m gonna ask again for you to post your 3rm on all the main compound lifts. Don’t lie.

    @“thallandchill” I honestly don’t understand OP’s “diet” either. I’d be surprised if his micros were anywhere near reasonable if he only eats out. Not to mention the wasted money.

  • I found this article: https://medium.com/@jasnedwards/how-i-finally-got-below-10-body-fat-1fdbd30f2c2a
    and http://anymanfitness.com/mens-macronutrient-recommendations-for-fat-loss-by-body-fat-percentage/
    and https://www.menshealth.com/fitness/a19535641/how-to-get-lean/

    This was the kind of info I was looking for. Just a basic breakdown of what actually worked for someone who is legit sub-10% bf. Maybe some of the members on here could list weekly macros and cardio.

  • Macro and micronutrients are important; but if you want to be a certain bf% then your main focus is a caloric defecit.

    It’s not like you have to have 285g of carb 65g of fat and 290g of protein EXACTLY to lose weight and cut fat; its mainly just making sure your hitting below your TDEE.

    Micro and macro nutrients will help achieve this; Good fats and carbs and that, less bloat etc etc but if I was you I’d just focus on less calories (since your micro nutrients arent going to be considered)

  • The same strategy you use to go from 17% to 10% will get you sub 10% so…

    Also once you get to a certain point with your body composition and caloric intake it makes more sense to implement other tactics like increased cardio, t3, clen, fat burners, etc. instead of continually decreasing your food intake to the point where you’re barely eating.

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