>that struggling to get under 10% body fat feel
under 10% bf is disgusting
16% masterrace f@m
>>35156783
>more than 12%
What a struggle it is
>tfw you were 7% bf in high school because wrestling
>didn't even have to diet much
>mandatory lifting almost errday in gym, intense cardio after school at wrestling/ cross country practice
>no werk, just school, training and freetime
>graduate, go to college
>part time job eats up training time
>start smoking like a fucking idiot to deal with the stress
>party like a feind in free time because no social life
>graduate, get full time job
>still have fairly decent body, but now like 18% bf
>get married to hottie apparently blessed by the metabolic gods
>2 kids later, stomach still toned and tight
>meanwhile I've gained like 40+lbs in about 8 years
>first time in my life I really hate my body
>fuck this, we /fit/ now
>just finished sticky
>realize I have two kids and full time job
>get deep discount at really nice gym with child care through work
>company getting bought out, lose gym benefit in March
>mfw
Strict diet, it is, then.
>>35156942
Dude, go to the gym. if you really want it to work, you will make it work.
>>35156942
Just do intermittent fasting. Eat only between 1pm - 8 pm and count calories using a phone app. Every meal will be so big that you'll feel full durring that time.
>>35156974
I-I'll try, anon...
To be perfectly honest, I may actually be able to afford the nice gym without the discount, but I definitely need one with child care, because I have a
1 and a 4 y/o that I can't just dump on someone else most of the time, and my wife and I work alternating schedules.
If it were up to me, I'd join the old 24hour rat hole down the street for 1/5 the cost and train like mad, but idk what I'd do with the kids. Any advice from fellow dadbros?
>>35156984
can confirm. former fatty, lost a bunch of weight on IF. IF really helps you feel satisfied especially if you're used to eating big meals, and I've found it's a good deterrent to snacking. also, you get used to not eating for extended periods pretty quickly which is useful
>>35156984
Picked up my fitness pal on the sticky recommendation. Moar info on IF? Didn't come across it in the sticky
>>35157035
Basically, only eat during a fixed period of the day. For example, from 1pm-8pm, or from 6pm to midnight. During that period you can eat "whatever you want," but you should keep track of calories and still set a limit and a deficit you want to achieve. People claim there are benefits to fasting and training while fasting, but even if not, it's a way to restrict intake. In my experience it's nice because you don't mindlessly snack during the day, and you get to feel more satiated than if you eat 3 or 4 small meals throughout the day (given the same total calories). During the fasting period, drink a bunch of water and coffee is also ok; you get used to not eating during that period pretty quickly and it also helps you learn to differentiate hunger from boredom
>>35157090
bunch of info here http://www.leangains.com/
and kinobody on youtube also has info on it, just watch like one video of his because they're all literally the same
>>35156942
you were never 7% that is impossible natty.
>>35157090
Interesting...
Definitely have the hunger/ boredom issue. I fucking love to eat, and portion control is a problem. I might give that a whirl, if I can find a way to make it work work my schedule (rotating 12 hr shifts).
On the bright side, my wife's preferred tastes are basically vegetarian, aside from steak, so she won't have a problem cooking to cater to a diet. I'll stock up on tuna, fish filets, and venison (I hunt, so one decent size doe or buck can last a good while) for myself, and try to go back to my old wrestling diet regimen
>>35157125
No its not, senpai. In fact, it's pretty much ideal
I've never been below 20%
Feels pretty cheeseburger man
>>35157181
>uses nigger memes
>i'm more intelligent than you
no you aren't you are entirely wrong, below 8% is not possible natty.
>>35157125
found the fatty
>>35157194
Literally Google it family
>>35157205
im 15% you guys are retards and think 12% is 8 and that if you see an outline of your abs you're within the 15-12% range. Instead of taking the more conservative routes you fat blobs of shit want to believe you've achieved below normal levels of body fat so you can feel better about yourselves.
>>35157236
So I guess dexa scan is a dirty Fuggin liar then
>>35157309
>i guess an instrument to measure bone density was wrong in calculating my bf% then
are you literally a nigger? that's the only way you can be this stupid. clearly you can't be a woman based on your green text, but given how dumb you are there is no way you are white.
>>35157236
>>35157125
If you consider the fact that anon was likely 16-19 years old in high school, he was actually only slightly lean.
>>35157336
http://lmgtfy.com/?q=dexa+scan+body+fat
>>35157340
>chart that suggests 2% is at all achievable
>used an MS paint diagram to show a point
throw yourself into a well
I got to 11 last summer and it was hard as fuck.
>>35156942
Tell your spawn to fuck off
Daddy needs to go get ripped
>>35157379
>I can't read a chart
>Up to 20 y/o 2-8% considered "lean", and potentially very unhealthy. Ideal listedAll at 8-14% under 20.
All it suggests is that you can possibly get as low as 2% before death.
>>35157404
how'd you do it senpai
>>35157416
2% body fat is literally impossible even with drugs.
>>35157419
>extreme caloric deficit, around 1200kcal
>identical meals for lunch and dinner every day
>only fat came from the almonds I ate before bed
>6-8 hours a day of physical labor
>high motivation driven by profound self loathing
>irate and hungry all the time
>didn't need a sex drive so didn't care that it was no longer present
>sleeping pills
Dropped 8 puonds in two weeks. I have utter shit fat distribution genetics so while my top four abs showed and I had soem sweet vascularity, I still have a belly roll and love handles.
EVERY SINGLE POUND OF FAT I CARRY IS IN MY MIDSECTION AND I AM VERY ANGRY.
Maybe I'll try for 9-10% come april.
>>35157433
tell that to starvin Marvin
>>35157463
this is 5%
>>35156783
16% checking in!
j/k I'm 17% now.... :(
>>35157498
See
>>35157125
>>35157528
wow faggot you can't even tell the clear signs of clenbuterol abuse?
>>35157462
11 isn't that lean, you don't need to go to nearly those limits to get there.
Stick with a 700 deficit, eat ~30-35% of your calories from fats, 1g/lb lean body mass protein, and the rest carbs.
>>35157415
Kek'd
