How To Drop To 10% Body Fat – Part 1

If you’ve been training for quite some time and achieved admirable results, the next logical step would be to get even more jacked, which includes decreasing your body fat percentage. In order to get lean, your goal should be to drop to 10% body fat, though you should know that some outstanding folks have lowered their body fat levels to single digits. However, the first step is to get to that magical 10%.

This may sound too ambitious, but the truth is that it’s far from impossible. As a matter of fact, all it takes is some perseverance and you’ll get there in no time. Naturally, when we say ‘some,’ we mean that you really have to work harder than ever to completely transform your body, but it’s more than doable.

To begin with, you have to change your eating habits because you can’t expect to get lean if you don’t pay attention to nutrition. As you already know, abs are made in the kitchen, meaning that you can’t have the body of your dreams if you don’t make some pretty strict adjustments to your diet.

Besides, dropping to only 10% body fat requires lots of meal planning, sticking to that program and making necessary changes along the way. Experts recommend that you turn to carb cycling instead of some sort of fasting diet, as cycling will help you achieve your goal. Also, you’ll be less miserable with carb cycling than with fasting.

If you aren’t familiar with this diet plan, carb cycling involves eating fewer calories for several days and then increasing the number of calories for a day or two. This type of program is highly effective as your metabolism will speed up during those days when you are eating fewer calories, even when you are resting. However, that’s not all. Once your body notices this change and attempts to slow down your metabolism to preserve energy, you will increase the carb intake, which will once again boost your metabolism.

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For starters, you should choose which days will be high and which low carb days. It’s best to reserve high carb days for lower body training, lower carb levels for other training days and very low carb levels for rest days.

Though it’s hard to tell you how many calories you should consume during each day, good advice would be to take in .5 to .75 grams of carbs per pound of bodyweight on low carb days, 1 to 1.25 grams per pound on moderate days and 2 grams per pound on high carb days.

It’s also imperative that you consume at least 1 gram of protein per pound of bodyweight, which can be increased to 1.5 grams after some time.

As for healthy fats, they should add to around 20-30% of your total daily intake. They are the ones that will help you finish your workout on low carb days.

Here’s a sample plan from Muscle and Strength:

High-Carb Days:

Meal 1: 1 cup of oatmeal with 2 tbsp. of natural peanut butter, 2 eggs, and 5 egg whites

Meal 2: 6-8 ounces of chicken breast, turkey or meat in a salad with 2 tbsp. of oil-based dressing and veggies, 1 ½ cup (cooked) rice, 1 ounce of nuts

Pre-workout: 1 apple, 1 scoop of whey protein powder or 6 egg whites

Post-workout: 2 scoops of whey protein powder, 1-2 cups of berries

Meal 3: 6-8 ounces of chicken, turkey, meat or fish, 1 cup of green veggies, 2 cups of sweet potato

Moderate-Carb Days:

Meal 1: 2/3 cup of oatmeal with 2 tbsp. of natural peanut butter, 2 eggs, and 5 egg whites

Meal 2: 6-8 ounces of chicken breast, turkey or meat in a salad with 2 tbsp. of oil-based dressing and veggies, 1 cup (cooked) rice, 1 ounce of nuts

Pre-workout: 1 apple, 1 scoop of whey protein powder or 6 egg whites

Post-workout: 2 scoops of whey protein powder, 1 cups of berries

Meal 3: 6-8 ounces of chicken, turkey, meat or fish, 1 cup of green veggies, 1 cup of sweet potato

Low-Carb Days:

Meal 1: ½ cup of oatmeal with 2 tbsp. of natural peanut butter, 2 eggs, and 5 egg whites

Meal 2: 6-8 ounces of chicken breast, turkey or meat in a salad with 2 tbsp, of oil-based dressing and veggies, ½ cup (cooked) rice, 1 ounce of nuts

Pre-workout: ½ apple, 1 scoop of whey protein powder or 6 egg whites

Post-workout: 2 scoops of whey protein powder, 1 cup of berries

Meal 3: 6-8 ounces of chicken, turkey, meat or fish, 2 cups of green veggies, ½ cup of sweet potato

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