Why It’s So Hard to Get To Sub-10% Body Fat

Most guys have no problem getting to ~15% body fat, but then they get stuck.

I’m not going to lie; getting below 10% is really hard, especially the first time.

But I promise, it’s worth it to do at least once in your life.

Towards the end, you’ll see visible changes literally every day.

New striations here, new veins there.

It’s surreal the first time you experience it.

You can’t believe it’s actually you.

But it’s not easy, and you can’t half-ass it.

You need to decide you want it, develop a plan, and not let anything get in your way.

Want to finally get that full 6 pack, have good muscle separation everywhere, and some vascularity?

Here’s a quick Q&A on how to get to sub 10%:

Q: Why is it so hard to go from 15% to sub-10% body fat?

Metabolic adaptation: In short, your body doesn't really want to be that lean and it will fight you as you get leaner. As body fat decreases, your metabolism slows down, making your body more efficient at conserving energy and resisting further fat loss. You can lose fat fairly easily up until around 15% because your body doesn’t really want to be that fat. But it also doesn’t really want to be a ton leaner.

Increased hunger: You can get to ~15% without being that hungry. Getting sub 10 requires you to be hungry most of the time. And towards the end, very, very hungry.

Energy dips and fatigue: Lower body fat can lead to reduced energy levels, impacting daily activities and workouts. You won’t believe how awful your workouts feel in the last few weeks of a cut when you are in the single digits for body fat.

Mental discipline: The process requires significant willpower and consistency, as the final push to sub-10% body fat can be mentally taxing. You need to be fully committed. The truth is that most people will never see sub 10% because they simply don’t have the discipline.

Greater attention to detail: Success at this level demands meticulous tracking of calories, macros, and exercise to ensure continued progress without muscle loss. You need to track EVERYTHING and make no exceptions.

Hormonal changes: Hormones that regulate appetite and metabolism, such as leptin and ghrelin, may shift unfavorably, making fat loss more difficult. Translation: the leaner you get while in a deficit, the shittier you’ll feel.

Q: What does 15% body fat look like?

At 15%, you’ll likely have some visible muscle definition (especially in arms and chest), but still a bit of softness in the belly or love handles. You likely can just barely see your abs when relaxed and can kind of see them when flexing but they don’t look that great.

Here’s me at ~15% and ~8-9%:

On the left, I'm 202 and on the right I'm 182. I"m 6' tall. 

Q: Why does fat loss slow down at lower body fat levels?
As you get leaner, your metabolism slows, making it harder to lose fat. You either have to cut calories more (I don’t recommend going much lower than 10x body weight in pounds) or increase expenditure (low-intensity cardio is your friend here).

Q: How should I eat to get leaner without losing muscle?
Protein: 1g/lb of bodyweight

Carbs: Carb cycling can help—have higher-carb days around workouts and lower-carb days when you’re less active. Timing carbs around workouts is a huge one for me when on a cut.

Fats: Keep fats low to moderate to support hormone health, no lower than 30% of body weight in grams. (If you weight 200, no lower than 60g of fat per day)

Example for 200-pound male with an intake of 2,200: 200P, 70F, 200C

The more low intensity cardio you do, the more carbs you can eat.

Q: How can I deal with hunger during this phase?
It will be a near constant once you get close to 10%.

 Here are a few things that can help:

• Increase protein and fiber intake for satiety—lean meats, vegetables, and whole grains.
• Drink more water throughout the day. I’m a huge fan of diet soda. Keeps you hydrated and satisfies the sweet cravings a bit.
• Eat high-volume, low-calorie foods. Some of my favorites are Iair fried potatoes and Brussel sprouts.
• Consider intermittent fasting to manage cravings by limiting your eating window. I typically only eat from ~1pm-7pm when on a cut.
• Stop using protein powder. When cutting this low, you need to be maximizing your intake of real, whole foods. Don’t use any powders or bars.
• Refeed days (higher carb/calorie days) every 1-2 weeks to reset hunger hormones and provide a mental break. These can be a great tool but they can also be dangerous! Check out my article on refeeds here. 

Q: Do I need to do tons of cardio?
No, but you should. The key is keeping the intensity low. Doing HIIT during a cut is a terrible idea.

Q: What’s the best way to break a fat loss plateau?
Plateaus will happen and exactly how it happens can vary from person to person. For me, once I get near or below 10%, my weight typically won’t move for 3-5 days then will drop 2-3 pounds in 1-2 days. It’s like it’s fighting me and then finally gives up. It’s annoying, but I’ve learned that’s how my body does it so I know what to expect.

 If you hit one, here are some things to try:

• Do nothing! Seriously, this is step one. Don’t overreact if the scale doesn’t move, or even goes up, for a few days you really shouldn’t make any changes until you’ve been stuck for at least 5 days, really probably a full week.
• Adjusting your calories or activity levels slightly. A 5-10% calorie reduction or adding an extra cardio session or a few thousand more steps is a good starting point. But don’t do this too quickly!
• Tracking carefully: Ensure you are tracking EVERYTHING.
• Taking a short diet break (1-2 weeks at maintenance calories) can help reset your metabolism and make future fat loss more effective.  I’ve never done this, but I’ve heard people say it can work. The key here is to keep calories at maintenance or just very slightly above.

Q: What kind of training is best for getting lean?
Strength training is mandatory but you probably don’ need to do as much as you think you do to maintain mass. 3 days per week of low to moderate volume is plenty for most people. 

Low-intensity steady-state (LISS) cardio is easier on muscle retention and good for longer sessions. You can basically do as much as you want or can handle. Walk, bike, elliptical, whatever you like to do, do a lot of it and keep the HR low, generally 110-120bpm is plenty.

Q: How do I know if I’m making progress?
Pictures, body weight, and body measurements (specifically the waist).

You should track weight every day, waist every week, and pictures as often as you want.

If your pants are getting looser, you’re doing it wrong.

If you choose to try it, good luck!

It's hard, but it's worth it to do at least once.

And feel free to shoot me a DM or an email if you need some advice.