LogFAQs > #927033557

My goal was to get to single digit BF %, went to a nutrition clinic and they hooked me up this device that scans my BF % using electrodes. Final result was 9%.

https://imgur.com/rrw2N7K

Here's how I did it. It was probably 80-90% diet and the rest working out.

Diet:

-Did not count calories OR macros, ate 5-6 meals a day until 80% full

-Diet focused on lean protein (chicken/fish/whey only), healthy fats (avocado, almonds, olive oil, milled flax seed), and leafy green (spinach) and cruciferous vegetables (broccoli, cauliflower). Moderate fruit (berries and bananas) and low amounts of fibrous whole grain carbs (1/4 to 1/2 cup oats per day). That was really all I ate for 17 weeks.

-No cheat meals at all - only a glass of straight vodka on my birthday

Workout (average 5 x week, sometimes 6):

-Barbell power lifting and strength training 3 x week. The program I went with is called "Heavy light medium", because it allowed me to also do intense cardio on the off days. I went with front squat over back squat, bench press, overhead press, sumo deadlift, dips, and pull-ups. No ab work.

-Cardio was jump rope HIIT 2 x a week. 5 minute warm up at jog pace, followed by 15 minutes of alternating 30 sec sprint, 30 sec jog

-Some martial arts (brazilian jiu-jitsu)

-Occasional LISS on incline treadmill

What's next?

The first thing I did was ate over a pound of Reese's. Now I need a new goal. I want to bulk up to a lean 170.

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