What does 10% BF look like

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blaque.ops

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I'm currently at about 12% BF, my goal is to get to 10% or less. Does anyone have any pics of what an individual with 10% BF looks like?
 
Check out Chillen
 
If that pic is you I can't believe you aren't already at about 10%

I've always heard the rule of thumb is clearly defined abs (unflexed ) appear around 10%
 
I was flexing there! I checked out an online body composition calulator:
exrx.net/Calculators/WeightBodyComp.html

It says if I loss 3.5kg of fat I should have 10% BF (Assuming no loss in lean muscle)

Currently I'm 12% BF at 106.5 - 107kg. And I need to get down to 103kg
 
blaque.ops said:
How much muscle would I loss, if I drop my weight by 3kg? I'm not sure it's possible to cut without losing some muscle.
Click to expand...

10% body fat can look different from person to person because of bodily composition. Some can look horribly anorexic and very thin at 10%, and I have seen some new members on this forum like that. In other words, it can just depend how one is put together (genetically).

You can control the amount of "potential" muscle loss through 4 major components:

1. Manipulating the calorie portion of your diet.

2. Manipulating the macro nutrients of your diet.

3. Weight Training with an aggressive assault on progression, intensity, and volume--IN and OUT of the gym.

4. Putting education behind items 1 through 3.

Best regards,

Chillen
 
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I get my body fat calculated by Body fat calipers by one of the trainers at the Gym.
They take 3 measures, and use some tables based on Age and Sex to get the value.
This is always performed by the same person.

He's a quick breakdown of my schedule:

Monday:Upper Body weights
Tuesday: 36min Fartlek on Treadmill
Wednesday:36min Jog at Aerobic Limit on Treadmill + 30mins on the crosstrainer
Thursday:Rest
Friday:Upper Body weights
Saturday:12mins intervals
Sunday: Rest

I Keep a high protein and moderate to low carb intake. I try to reduce carb intake as the day gets later. Tuesday + Wednesday I normally severely restrict carbs, then load up again on day off.

I think my main problem is that I still go out with my friends and get wasted once every 2 weeks! Don't know if I could give up drinking completely.
 
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