What 15% to 7% Body Fat Really Looks Like (and Feels Like)

Ever wonder what different body fat percentages actually look like in real life?

Seems like online everyone has a different opinion as to what 7%, 10%, and 15% look like.

Today, I'll show you exactly what ~14%, ~10%, and ~7% bodyfat look like on me, with clear, unfiltered examples.

No flexing, posing, crazy lighting, filtering, or pump.

13-15% Bodyfat

At 13-15%, you'll see:

• Faintly visible abs when relaxed
• Slight vascularity, particularly in forearms and calves
• Absurdly easy to maintain year-round 
• Solid overall health, energy, and performance

Who should aim for this?

Most guys.

This level, or slightly below (~12-13%) is where most men should strive to be most of the time. 

Hormones will all be solid, you'll feel good, and look pretty good. 

And you're always within 4-8 weeks of being "beach ready," or 8-12 weeks away from being shredded.

10-11% Bodyfat

At 10-11%, you'll experience:

• Clearer muscle separation and definition
• Noticeable vascularity in arms, shoulders, and quads
• Minimal negative side effects related to extreme dieting

Who should aim for this?

Those that are focused on performance.

This is a great level (10-12%)for high-volume training, and it's fairly comfortable to maintain for long periods.

Hunger isn’t crazy, you look pretty good, and you don’t have many of the negative effects that come with being well sub 10%.

This level does require pretty good adherence to diet/macros.

You still can be flexible and enjoy some “cheat” days/meals, but you have to be 90-95% adherent to maintain this level long term.

7-8% Bodyfat

At 7-8%, you'll notice:

• Highly defined abs even when relaxed, clear obliques
• Prominent muscle striations
• Increased vascularity, including veins visible on abs

Who should aim for this?

Very few people.

Models getting ready for a photo shoot, actors, high-level athletes (sport dependent), and bodybuilders (poor fuckers have to get way leaner than this 😂). 

This level is very fun to experience but very not fun to get to. 

It’s very hard to maintain for long, especially if training volume is high.

And you’re hungry all the time.

This level requires 100% adherence to maintain.

It sucks.

Don’t stay here for long.

That said, if you're really into health and fitness, and are up for a challenge, I do reccomend getting this lean (or leaner!) at least once in your life.

It'll teach you a lot about discipline and mental toughness. 

Practical Recommendations:

• Sustainable: Aim for 12-15% most of the time for optimal health and ease of maintenance. I think 12% is the sweet spot. If you maintin 12-13% most of the time, you're never more than 4-8 weeks from shredded.
• Moderate Comfort Zone: ~10% is manageable with discipline.
• Extreme Conditioning: <8% is great for events or photo shoots but not ideal for everyday living.

Quick Note 

One thing most people don't realize is how different these levels of bodyfat can look depending on how much muscle you have.

Someone my height that weighs 220 at 10-11% bodyfat will look way leaner/ripped at 10-11% than I do.

Similarly, someone my height that weighs 155 at 10-11% bodyfat will look fatter than I do. 

Personal Approach

I spend most of the year between 9-11% and I'll occasionally cut down to 7-8% for a race or event, or just for fun.

I'm currently sitting comfortably around 10%, weighing about 190-192 pounds. 

It's "easy" for me to maintain because I love working out, enjoy tracking food and cooking, I don't drink, and I don't even go out very often.

So maintinaing this level of leanness takes away nothing from my perosnal life.

If you are someone that enjoys going out to eat, going to parties, events, etc., then targeting 12-15% is probably best for your overall life satisfaction.

Takeaway:

Aim for the bodyfat percentage that best aligns with your lifestyle and goals.

Yes, getting crazy lean with veins on your abs is fun, but completely unnecessary for most.

Most guys will be happiest in the 12-15% range.

It's a good balance of aesthetics, performance, and overall health without sacrificing quality of life.