I want to point out that this is only one option, among many dependent on your personal history.
You want to chose the most easiest route (to your goal, of course), and this could simply mean a minor tweak to your diet and/or weight routine, and one may not have to resort to more difficult methods.
With this said, here is one "over simplified option", which I have wrote about on this forum, in one form or another over the passed several months.
First you need to realize reality. More than likely, both these men went under refined diet for a certain length just prior to the photo shoot. Of course, I don't know for sure, but its a rather high probability. And, it is quite possible they are not holding at these BF levels on a daily basis.
I have always stressed the importance of calorie, macro-nutrient, and fitness manipulation, so this post shouldn't be much of surprise for those that have read my posts in the past.
Second, while some may not agree with me, I do believe you are lean enough, and at the point
"in your personal goal" to perform some experimentation (that could be used later after a bulk as learning tool), and see how you react to certain macro-nutrient manipulation.
I believe when BF gets to a certain level, and
one is at an appropriate point in their PERSONAL goal, manipulation of macro-nutrients can be critical to reduce body fat (and water retention)--especially when referring to the traditional problem areas for men (i.e lower ab region, and rear back).
There are a lot of variables here, because how optimized this works, will depend on the person, and one may have to fiddle with macro-nutrient numbers to find the right combination. With this said, these things are most critical:
- The appropriate calorie deficit.
- The appropriate carb-line intake
- Higher Protein intake
- Lower appropriate fat intake (say around 20-ish)
- Depleting the glucose stores and baring this in mind when you perform your workouts. Cardio isn't required. But you can decided to perform it if you respond well to it.
- Replenishing the glucose stores at the end of the short cycle.
I suggest you track your macro-nutrients, so you know what the numbers are as you work with them, and find the point that works best. In addition, I suggest you write down the types of carbohydrates you consume.
Set an appropriate calorie deficit.
Begin to lower your carbohydrates, to somewhere between 40 to 100 grams per day. Track yourself, and watch your feedback, and adjust these numbers as you move along. I am not really setting a carb point, this too can depend. But working within 100 grams, downward, isn't an unreasonable "ball park" to begin. You might respond well, so why lower it......UNLESS, you have to. If so, then do it. You simply have to work with it some. Track the types you consume: How much of fructose (from fruit, if any), whole grains, and etc.
Increase your protein, and ensure they are from good sources.
Try to keep fat sources to Olive Oils, fish Oils, NPB, type of sources.
If you don't drink coffee, drink it.
Consume lots of water.
The purpose is to deplete your glucose stores over a certain time period through the lowering of carbohydrates (that is at the right level for you), and through intense workouts. Mind you. You may feel like utter crap and this will not be easy--or it can not be easy I should say. Your energy levels will drop, you will feel lethargic, but push through it. When your glucose will get depleted can depend on your workout (how many grams burned during the execution) and the amount you consumed. So, its a good idea to figure this out. How long you stay in this can depend. But when its completed, you then can look forward to eating like a pig, and I mean significantly (but reasonably) above MT-Line, increase your carbohydrates above normal (again from good sources, and tracking the types). You should feel meaner and leaner afterwards. Water retention, bloating, will depend on your selectivity on the types of carbs you consumed. Work with it, and the right types of carbs, and your shouldnt experience bloating, and too much water retention, but enough to bring back some definition in under the skin with water returning to the muscle
This is extremely over simplifying the process and isnt in detal, but with some research you should be able to figure it out.
When BF is low, I have stated over and over again just how powerful manipulating the almighty calorie and nutrients are.
Shared in this importance is having some understanding of the carbohydrate and how it effects the glucose stores and to use them "effectively" where appropriate.
When BF is low, but not where you want it, its ALL DIET. Manipulate this, (when pairing with exercise) and you win.
Work with it and see where you get.
Manipulate your diet, when BF is low, and you ROCK!
Fire.........FLIES.......in your belly......baby!
It's simply a function of proper diet manipulation.
Best wishes,
Chillen
