While I’m gaining weight, I’m always around the 12%. This is my current body fat, and I’m eating enough to put muscle but not enough to put a lot of fat. This is the best thing one can do, stay at 12% to put on muscle, shred near the summer down to 8-10%. Your right. 17 day diet is key. I laugh at all those ridiculous ab machines being sold on Sunday morning infomercials. The sellers basically lie to people with the notion that you can spot reduce fat (you can’t). You can’t have a ripped six pack and a fat chest, the human body doesn’t work that way. Abs are made in the kitchen, by lowering body fat. The abdominals are are small muscle group, you can and should increase them in size, but they only grow marginally at best. It’s like if you were training like a mad man to increase the size of your ankles or wrists, it ain’t gonna happen. Learn more at http://austingosser.bcz.com/2016/12/12/17-day-diet-for-quick-weight-loss/ and https://erinjgz.wordpress.com/2016/01/01/17-day-diet-research-2016/
The only thing that will get them to show is reducing total body fat. I don’t find this acurate at all, since it differs so much from people to people. a guy at 10% could look like another one at 7%. it’s all about genetics here. i myself am at 6-7% and look like the guys in your 10% category. Thanks for this thread. It gives fat bastards like myself (with >20% bf and no muscles to speak of) some hope because I know I don”t have to aim for single digit bf figures. And this is just hypothesis, but I think getting from 12->7 is going to be a much easier journey than 20->12. I wouldn’t trust most of those before and after pictures on the 17 Day Diet.
Even with the most proper and tight nutrition it’s definitely difficult to get around 7% bodyfat. It’ll take awhile as opposed to the quick transformation you see in those pictures above. Why? Those guys are likely on clen or some form of drugs to drop weight as quick and get shredded. Going from 10% bodyfat down to 8% for me was draining. I was literally eating just chicken breast, broccoli, protein powder and cottage cheese. That on rotation is gruelling but made my skin paper thin. Now, I’m sitting at around 10% bodyfat which is comfortable and I don’t have to literally starve myself to stay there or take any sort of drug. It’s about calories and macros (protein especially, rest depends on how you react to carbs and fat and need for refeeds), not “clean” eating. Eating “clean” means mostly concentrating on less energy dense stuff and high protein sources. > resulting in lower energy intake & less hunger & muscle sparing effect of protein consumption > fat loss and no/less muscle loss You could eat only ice cream, EFAs and protein, but Adherence would be shit, so it’s impractical for many. Clean is not well defined and mostly people use it to declare foods they like as clean and foods they don’t like as “unclean”. Many like to feel superior for eating “clean” over all the “fat”, unhealthy people. Learn more at http://healthymomsmagazine.net/2017/04/weight-loss-really-calories.html