Is 10% BF reasonable?

[1Johnboy]

Hi All,

I am currently 14-15% BF and would like to hit 10%. I am in afghanistan and do not have access to a kitchen so I am at the mercy of the chow hall food. I know reaching this 10 percent is mostly dieting. The chow hall food is ok, but I am pretty limited to the foods I can eat.

Is my goal reasonably attainable? My stats are 49 yrs old, working out 4 on 3 off routine and have been working out steadily for a year and a half.

I do have full access to the gym and all the supplememnts you can think of, but again
the food I can eat is pretty limited to what is served for the day.

Thanks for reading through this

John

 

[gymrat827]

yea you can do it but you ll need to find ways to get quality good in. Buy some power butter (protein packed peanut butter), ground turkey chilli, low carb protein bars, etc. You need to find healthy low sodium foods in a can. Search for other military guys diets, ive seen some pretty decent stuff guys manage that are in Iraq, Iran, Afgan, etc etc

 

[1Johnboy]

Thanks gymrat827,

I did take a good look at that peanut butter a few days ago, going to get some now that you mentioned it. Is the trick to 10% cutting back on carbs and salts? You are right, going to do more research
into this.

Just wanted to get some advice to see if it was doable under my conditions.

Thank you again

John

 

[SpyWizard]

grilled chicken.. veggies..

if they won't supply protein in your food.. take a protein drink before eating, then go to the chow hall and eat up veggies and salads.. vinaigrette dressing..

 

[sonicwaste]

Thanks gymrat827,

I did take a good look at that peanut butter a few days ago, going to get some now that you mentioned it. Is the trick to 10% cutting back on carbs and salts? You are right, going to do more research
into this.

Just wanted to get some advice to see if it was doable under my conditions.

Thank you again

John

The trick to getting down to 10% body fat is controlling calories. Consistently consume less calories than you expend and you will get there. The pace/rate will be determined by how many calories less than maintenance that you are consuming.

 

[1Johnboy]

Great Info, have cut back on carbs and sugars. I am a chicken killer lol, all i seem to eat, well that and fresh veggies and salads.

One more question, is maintaining 10% going to be a daily chore or something that you find once you get there, it is easy to maintain? I know everyone is
different and all. I have a pretty fast metabolism especially for an old fart like me so I am hoping once i get there, it will be easy to stay there, or am i dillusional?

Thank you very much.

Johnboy

 

[sonicwaste]

Great Info, have cut back on carbs and sugars. I am a chicken killer lol, all i seem to eat, well that and fresh veggies and salads.

One more question, is maintaining 10% going to be a daily chore or something that you find once you get there, it is easy to maintain? I know everyone is
different and all. I have a pretty fast metabolism especially for an old fart like me so I am hoping once i get there, it will be easy to stay there, or am i dillusional?

Thank you very much.

Johnboy

It all comes down to energy balance. The only way to lose body fat is to expend more calories than you consume.

Likewise, the only way to get fat is to consume more calories than you expend.

So, if you get down to 10% body fat, to maintain that, you need to make sure that energy consumption is equal to energy expenditure. Once energy consumption exceeds energy expenditure, it ends up as fat or skeletal muscle.

So consume less calories to get there. Consume maintenance calories once you are there, and you will not have any problems maintaining.

 

[1Johnboy]

That makes perfect sense sonic, the trick is keeping the right calorie intake enough to support muscle growth and fat accumulation down. Thank you all for your valuable input, i really appreciate it!!!