What is the Lowest Body Fat Attainable for my diet/exercise routine...

[Early Riser]

I am currently 168 lbs., at about 11% body fat. I consume about 2000 cals a day, at 50/20/30 protein, carbs, fat, eating 5 - 6 meals.

I do cardio first thing every morning, between 45 min - 1 hr., at about an 8 mph clip (estimate 1000 cals burned for 60 min.). I do 5 miles every other day with 30 min of weights (upper body), and on the remaining days do a 1 hr. run. Most often I train 7 days a week, but sometimes take off 1 day.

I don't want to do keto, or use insulin, or use any other supplement to get lower body fat. Although I'm pretty happy at 11% (full 6-pack abs), I would like to get to 8%.

Question - is 8% BF possible without supplements or keto given my routine?

 

[Early Riser]

Oh, I'm 5'11", male, 36 years old.

 

[Early Riser]

bump - anyone? Mr. X?

 

[WarriorPL]

i went from about 14% body fat to about 10% body fat without supplemenets, i think its possible

~WizKid

 

[Early Riser]

Wiz Kid - how did you do it?

 

[Nathan]

First, it sounds like you are not eating anywhere near enough. If you burn 1000 cals in exercise and are only eating 2000cal/day then you need to eat quite a bit more.
Second, it is very possible, I went from 13% to 7-8% in 7 weeks but I didn't eat nearly enough and lost lots of muscle. I did use glutamine and eca the last few weeks but that wasn't the determining factor or anything. I think it has to do with intensity of workouts, body-type, etc. At 11% I think you can do it. Why won't you use eca? It makes your energy levels higher so you feel better and can put up with dieting for longer IMO.

 

[dngu047]

It also depends on genetics, i.e what your "set point" is. Some people are just naturally 5% fat without ever following any sort of diet in their lives...other people have to really bust their ass to get below 10% to see their abs.

 

[keiko]

I don't think 8 mph is anywhere near 1000 cals an hour. I do 20 mph and I burn about 700 cals an hour (that's both the stationary bike at the gym and a road bike.)

Otherwise, I think your diet is too low in total cals. But why do you want to hit the magic number of 8%BF?

 

[Early Riser]

I'll try eating more.

According to the activity calculator on cyberdiet.com, running at 8 mph for one hour at 170 lbs weight, yields 1000 cals. Besides, running usually burns 25-30% more cals than a bike, stationary or road. But that's not important. I think 60 min of cardio at a 7.5 min/mile pace is good- I am winded (not dying, but breathing heavy).

 

[Early Riser]

Also, my job is behind a desk, thus, I thought 2000 cals (sedentary) would be good to lose body fat in combination with hour long cardio.