I'm 20% Body Fat (And That's OK!)
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- Опубліковано 24 лип 2024
- Thickboi crew unite. 20% bodyfat, is it porky pig status or a viable goal even for those in the fitness industry.
Timestamps:
00:00 Geoff Says Hello
00:55 Table Of Contentment
01:44 Part 1: Aesthetics
04:27 Part 2: Health
06:41 Part 3: Athletics
08:49 Part 4: Gainz
09:41 Part 5: Leaner=Better?
12:19 20% is OK
13:00 Grab Muh Book It'll be Handy
Video Mentioned:
• THIS IS WHAT 20% BODY ...
Study Mentioned:
www.nature.com/articles/0801082
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Where should I send pics for a bodyfat estimate? Is email ok or do you prefer some sort of social media?
Never mind I just saw one of your replies about instagram being best but email works too.
But…but.. my scale says I’m 10% body fat. :-(
I hope this isn't a question you've been asked >1,000 times, but does it have much info for Powerlifters? Obviously muscle mass/hypertrophy is very useful for Powerlifters, just wondering if there's anything specific.
Padded out a 13 minute video to say you're "20% Body Fat (And That's OK!)", well done!
@@Horus-Lupercal Why would you ask him about powerlifting? If you have a sports specific question, goto a specialist in that sport.
Translation: “I’m at the optimal body fat for recovery and productive training, my sleep is good, hormones are peaked out, and unlike you, I’m not hungry”
Bingo
Same except I’m at 12%
@@Limbaugh_ you’d have better markers at 20%. I’m sub 10%
Though. Some people are comfortable at lower %. My brother has always been 12%-15% his entire life and 20% makes him feel like a fat sht while I have always been comfortable at 20%
Exactly
Social media has ‘influenced’ the way we view what a ‘good’ vs. ‘bad’ BF % is. Most healthy & fit males stay between 12-22% much of the year (depends on age & individual factors), as that range is achievable & sustainable for most. So many people don’t realize that the photos they see on social media are taken within a short period of time (& use photoshop), & the people in those photos don’t usually maintain at those low BF %’s long term. Solid video brother 💪
Honestly I think most ppl think most really jacked and really lean guys are ugly, I’d put myself into that category to some extent. If you have more muscle than Tao Physique 👎🏻
And people who do maintain a low BF % usually have ugly, aged, and emaciated skeletor faces like Jeff Cavalier, David Goggins, and Tristyn Lee.
@@KurokamiNajimi well I think if you have less muscle than Chris Bumstead your physique sucks how bout dah
No, modern society has "influenced" us to feel 20% is fuxking average... this is absolutely bs. When you look at the last hunter gather tribes, you will see 10% to 12% was the AVERAGE.
Humans ONLY started to be fat after mass agriculture and mass production ove over processed food...
In 2010 1 million people died of famon and lack of nutrition but 3 million died of obesity.
But for the MAJORITY of humanity food or lack there of, was the MAIN cause of premature death... stop it with his bs.
We are not naturally 20% you joker...
@@sergiosantana7103 we’re not naturally conversing through the internet across continents either, so what’s your point? Natural equaling good is a fallacy espoused by people who are too sheltered to know what the natural world really entails, much less experience it.
My body fat is high but so is my credit score. Ladies love when you can borrow money at a low interest rate.
made me cackle haha
Dude, I learned from you last year that 15 - 20 percent perfectly fine and sometimes even better for most average lifters. You helped save me from BD
God dam these spoof accounts are getting better haha
He meant ED instead of BD..
@@RJ-is9ko nah I meant BD (body dismophia). Both trigger each other though.
How many times have we been over this, Geoffrey? I'm not fat. I'M CULTIVATING MASS. TRY TO MOVE ME BRO.
My bro plans to identify as the moon one day, I believe in you homie, you got this!
Me I am 16% bodyfat very visible abs and feel okay. Gone are the days I was under-eating to be 10% shredded(Imagine my neighbour asked me if I was sick because I was becoming too lean and I lost muscle and was weak). There is so much high standards for bodybuilders to be shredded,and being shredded is mentally impossible for most people. Bodybuilding is about being the best you can be and better yourself and life and impact others positively too
Yea back when I was a shredded runner my neighbors started bringing me rice because they thought I was starving.
@@GVS rice🤣 would have loved if the chicken and the broccoli were added to complete the equation😂. (I'm just joking lol)
But to be honest that was a bad experience for me. Most Nigerian 🇳🇬 foods are high in calories,imagine me eating 1600kcals😭😤
@@GVS LMFAO
Super relatable! I used to compete in Muay Thai when I was a teen, so I had this aversion to weight gain for a bit, and it really stunted me when I started to lift weights because I just wasn't eating enough to grow or get stronger. I thought I "had" to be 67kg-70kg for the rest of my life, and gaining any weight past that meant I was a lardass. It got to the point where I was so lean, my father asked me if I was sick, which was a HUGE wake up call for me. I got over the fear of losing my abs, and for the first time committed to a legit bulk. I sort of overbulked at the peak of my bulk which was 84-85kg, sure, but my strength exploded, and ironically people started giving me compliments in my fluffier state, since I looked big in a shirt! Even though in retrospect I gained a bit too much weight, I absolutely believe it was worth it, and was a valuable learning experience. As you said, there's more to lifting and life than to be shredded 24/7.
@UCObA5o3mcc1felIMAv6cukw hahaha... I remember when I accidentally bought a supplement with chromium which reduced way too much my appetite and made my sleep a piece of xit... I lost so much weight my coworkers found I was sick
As someone who's 53% body fat I would totally be fine with 20% if I ever get there
You'll get there bro
You got this man
Stay strong you'll get there if you keep going
Stick with it. In a couple years you’ll thank yourself
Got damn
Was one of those who sent a pic and was low twenties and felt a little bad about it. I think social media has warped my idea of what my target should be and this video was a fantastic reminder! Thank you.
Im glad you made this as people are deluded about how much body fat they have. The number of people that think they have 12% bf just because they have abs is alarming.
At my heaviest, I once bulked up to about 25% (might have been more - didn't really care to know at that point lol). Strength went through the roof and all the body measurements I care about increased significantly. I got ton of compliments along the lines of "damn bro, you've got big arms!" That was nice to hear, but my self-talk was "yeah okay, but can't you see how disgustingly fat I've gotten??" I guess the answer is no they couldn't see. I suppose because of the way the fat was distributed, I didn't really have any gut sag to speak of - it was only if I deliberately stood in a way that makes it sag (which irl you pretty much never do) or if someone felt me around the waist that they could tell there was quite a lot of fat there. I think a lot of bouncers have this look, where you when you look at them they just look "big" and people who don't know naively assume "it's all muscle." Well, there's quite a lot of muscle, yes, but there's also quite a lot of fat, even though they often don't look fat.
We got a few new hires in the office in May and one of them is like this. He's easily 18-22% bf, but tough to pinpoint exactly since I've never seen him shirtless. He's been going to the gym for 13 years and over 6 ft and everyone comments on his huge arms, chest, back and how he's just a house. At first I was like "guys guys..he's just chubby" inside, until I realized that I'm the one with the distorted perception.
@@DJcs187 I wouldn't say your perception is necessarily distorted. It mostly depends on what you value. I tend to value leanness, so I'm just not impressed when looks really big but they're over, say, 15%. If I were to comment "yeah that dude looks really big but if he got down to 10% a lot of that size would vanish," it's not really a distorted perception, but to someone else who hears you it can very easily sound like you're just jealous, lol.
@@danieltemelkovski9828 I don't know what's the correct word, but what I meant to say is that what I perceive as lean, the general public would perceive as shredded. The same way that they would perceive someone like my example "built" and I would consider him "chubby" or "a bit fat".
Now of course it should matter most to be the way you like to be and not what others prefer you to be like, but if you model the way you want to look on what you think others might like (as many have done, myself included), then it's important to get right how they actually view things.
@@DJcs187 Yes, that's a good point. Most of us (if we are honest) are doing this because we want to make a certain impression on other people. Of course, we also want to look good in our own eyes, not just in the eyes of others. It's like choosing which clothes to wear - both how you feel, and how other people are likely to perceive you are important.
@@danieltemelkovski9828 Exactly. Clothes are even worse because between what looks good to me, what might look good to others, you also have practical considerations like what is most comfortable/practical. But I digress.. :D
As a follower of our Lord and Savior, Kyriakos Grizzly, I do not believe in body fat, only in being FULL.
Repent and believe in Christ
@@adriel115_ no
Absolutely.
In the immortal words of the Ultimate Mogger: "AAAAAAAAAHHHHHH"
get mogged. Grizzly is shredded at 8%
15% is the ideal body fat to look decent and build muscle. I try to stay around 13/14% - that’s lifting like a body builder and doing cardio after every session and on about 2300 cals a day. I don’t find it difficult eating clean and high protein. End of the day you build muscle best between 15-20% and if you feel good then you’re doing well. Everyone’s body is different.
But you can't fix your gollum face
I'd say 14-15% for me is okay. I'd like to be able to get to around 12 ish, maybe 10 to see what that looks like, but I do not like personally how I look at 18 -20% I'm also not trying to maximize over all Hypertrophy, due to most of the things I like doing not benefitting from being heavier. Lmao. It is what it is either way.
you hit the nail on the head. i'm sick of roided fitness instagrammers and the teens who look up to them thinking you need to be constantly at 10% bodyfat with washboard abs and striations over the body. take them out of the gym and without a pump and stick a t shirt on them and their physique dissapears instantly under clothing.
"You can develop a little beard to hide the neck chub"
Nah bro, I've got female pattern baldness.
Absolutely outstanding video Brother. From beginning to end, just fantastic. I know I haven't commented in a while but still fully support your channel. 20% body fat is just fine for natural lifters. I have gone sub 10% before on multiple occasions and feel like trash. My doctor yells at me because the labs are constantly off. What people need to realize is that for the normal human being is that we need to have some body fat. At 15% to 20% I look and feel much better. The gains and lifts also go up. Especially with getting older. As for your 20% You look great Brother. Keep up the fantastic work as always. Also people need to realize that we are not glorifying fat by any means. We or in this case you, in this video are stating that natural, healthy clean living is just fine with 20% body fat. It genuinely is not healthy for natural people to power lift and body build with sub 10% body fat all year round.
I hope all who read this have a Blessed day 🙏.
Awesome video! Thank you for being real with us!
Thank you for everything you do for us. We love your videos
Great video as always. I'm striving to even get down to 20% much less less than 20%. When, not if, I get to 20% I'll know I've arrived and then we go from there. Thank you and hope you have a great day/night!
Thanks for this video man really needed this right now .. I’m about 20 percent right now and feeling pretty self conscious about it but feel so much better
More people need to watch this video. You make some excellent points that will help so many people
You are by far the best fitness youtuber and definitely want to have something like your platform in the future when I begin
Counterpoint: No he's not!
The other concern with low body fat is it's impact on the brain, as there has been shown to be correlation with various types of dementia and low body fat. Descendants of northern Europeans are very focused on heart issues when it comes to health and often overlook other body functions.
There are no downsides of being low bf% around the 10% range if ur body can do that naturally if ur dieting or starving thats a different story on how it can negatively impact u
Of course but very few people are naturally 10%.
@@PeteQuad i have seen a lot of peopole who play sports from 12% to 8% its not uncommon in those places im luck somehow im 8% with a horrible diet al though i do play a lot of sports
Amazing video, thank you for the revelation. I'm currently about 21%, no where near as much muscle as you but I have definition in my shoulders, upper back, legs and arms. I have a wide torso due to genetics and strong obliques, I always thought cutting was the only way to fix my aesthetic but It's difficult with type 1 diabetes. However, you made me feel better about being 21% so I think I might go back to bulking instead and not worrying about my midsection for now. Thanks Geoffry.
Been binging your content lately. Incredible mix of humor and information. I've always believed in looking at science but also experimenting to see what my own body responds to. Not solely going by what the science says. I love that you preach that 👍🏾.
P.S - The *joint* jokes... Are spot on 😂
I have been low 10% bf and currently above 20% and I find I am happiest at around 20% . When I was low bodyfat I felt so much struggle to get things done also my workouts had been reduced in weight a lot and my strength was so up and down depending what I ate . I realized having abs wasn't worth it and slowly put back some fat until I felt I was in a sweet spot mentally/physically for me its around 20% . Great video !
I’m 20 years old & my bf % is under 10 and man I been eating like crazy trying to get to 20% I’m tired of being skinny
Yeah, I'm coming to terms with this. I've been a fighter my entire life and have been lean. I'm now in my 30s and I'm getting into strength training. Now that I no longer have to worry about being in a weight class, I feel great.
Yeah, my abs are gone but I'm strong as shit now plus my hormones are balanced. I felt like shit my entire competition life.
Personally, as a girl, I much prefer that look (but honestly, looks aren't the most important factor.)
Not that my opinion matters, what matters is how you feel and how healthy you are :)
I just think sometimes guys forget that girls don't always look at super shredded guys Vs bigger guys the same way as men. Opinions vary but I know plenty of girls who prefer bigger guys :)
Seeing this guy grow is so good bro. I've learned so much from him even as a beginner lifter
I f*ing wish I had found guys of this kind when I started as opposed to FakeleanX
Can relate
@@NunoAlexandreMB Dont worry man, i started early at the era of Mike Change and 6 pack short cuts doing abs workouts at home when i was 12. Legit using one dumbell to exercise.
Love your content man, real perspective changer, you really are a kind man🫶🏼
We need more people like you. GREAT message.
Ahhh Papa Geoff coming in with some love at the end. ❤️ You get better and better with each video.
On point editing is on point! 💪🏻🤪🤘🏻
you are one of the best fitness youtubers! love your videos
Thank you man. Best part of the video..."You look great."
Subbed, liked and saved.
Great message brother.
Thank you for this video, it really helps as a detox from social media. Suggestion for a part 2: when to REALISTIC stop bulking and prepare for cutting (as you stated, you got pics from many people feeling shitty and blaming the bulk process... maybe they could push further in the bulk instead of prematurely halting their progress by changing to a cut)
Respect man. Glad someone out here is making this type of content.
Thank you for the reality check. Just adjusted my target for fat loss to reflect what you said here!
Still like what you’re doing man, I tell all my clients and members (have my own gym now) to subscribe.
Bro the new thumbnail style looks good, keep it!
Thanks! Always learning.
Great video Geoffrey!
I definitely needed this. Social media makes you feel so shitty for not looking as shredded as possible. Thank you for making me feel comfortable with being 20% bodyfat.
Awesome video bro. Subbed. Love from India!
The best video on the topic of bodyfat percentage!
First time seeing your content, super informative man🔥
Glad to hear that :)
I'm around roughly 29% bodyfat. and this makes me feel better about my journey. :) thanks so much.
In my opinion 15-18% is the best range for natural lifters 😄
THAT'S HILARIOUS! I was also recommended and watched that 20% video yesterday!! And it was for sure around 20% bf.
I remember when I started lifting and I looked like shit and I thought being lean would be the answer... then I cut into a semi-lean skinny boi. But I had gotten some good abdominal definition. At 5'9" I was like high 130s low 140s, lean, and it was because I just didn't have enough muscle. Fast forward to a couple months ago I was 170, BULK MODE, with meh to okay ab definition I felt godly, particularly because my shirts fit me like never before.
Great message. Plus most of the attention from a good physique is from other guys. Just be whatever makes you the most comfortable
Geoffrey we don't deserve you dude that Outro was amazing
8:17 lost my shit lmao
man this channel is so helpful, I'll never leave you!
Good video bro. Great points and good content
Currently 30%, trying to get to 15 18 is the goal, and then maintain that, great stuff Geoffrey, a lot of good info in your channel, keep it up
Another great video Geoff!
Great content bro! Loved it
Recently I've been building strength (and some mass) while seeing a modest recomp. A couple weeks back, I started feeling low-energy and lousy in general. I simply needed more food. I'd like to be as light as possible for mobility without noticeable loss of strength, but my metabolism couldn't keep things going in all those directions at once. I can be happy in the high teens of body far percentage, if I'm getting stronger and I can still move a lot.
20% is my goal right now! I lack the muscle mass to make it look really good, but I'm trying to lose my excess fluff and then really focus on a reasonable diet and building some muscle over the winter.
Can't agree with you more. I feel great , stronger and look a bit bigger with this level of body fat. Afterall my arms look much smaller and could hardly fill up my sleeves when I got my 6-pack on that no body saw. Great points Geoffrey!
Good video, very true. I got to around 9-10% and just walking was so much effort.
I gave this a thumbs up before even watching it. I've watched it all, and don't regret my decision. I've reduced my body fat from 34% down to 27.5% over the past year; I feel like if I can get down to 20, i'll look fit.
Currently at 18.9% and still have a flat stomach and visible abs. Thank you endlessly for your advice Geoff! Oh and 34 inch waist w/ major v taper.
Great discussion. Thanks
I’ve been 20% bodyfat my whole life and going under I notice negative anything. I find for people like me, its the best in clothes, best place to gain muscle, best health wise, and best place to transfer into bigger or smaller
Awesome vid mate!! CHEERS!
That is an awesome Fkn beard you got there Geoff 👍🏻
20% BF Crew checking in...I have never been happier, blood levels have never better, and have never had an easier time adding muscle. Abs are waaaay overrated for health and happiness IMO!
Yeah same dieted all the way down to about 8 % bodyfat. Dick didnt work no energy felt like shit. I upped my calories never felt so great. When I have a shirt on people ask me if I do bodybuilding.
great video! you should do more like this
Terrific dose of reality!
Great video for us naturals 💪
you deserve more likes
great video!
Good one. You said the truth in the beginning of the video. If you have a decent amount of muscle, at 20% you'll still have definition. I think the best example of this was the former strongman, Halfthor. The guy looks incredible at 15% bodyfat with a six pack. That is because of the amount of muscle he already had from years of only bulking.
Great video! 🙌
Great video. Subscribed
This is some alpha destiny bear mode content. ❤️. Yea The guy should have shown his legs. I’m like 20% and I have muscle separation almost all the way up my thigh but only little bit of abs showing.
Haven t watched the channel in a while, got some catching up to do
real bodybuild alway keep lean ,, real bodybuild eat fish ,, rice ,, pineapple ,, no 20% body fat ever
THIS IS MOST IMPORTANT PUPIL MUST REALIZE
it is difference between 2 dimensional bodybuil and 3 domenshial bodybuild ,, with 20% bodyfat bodybuild look good but he NEVER win olympia without under 10% bodyfat thet gives real FULNESS to the muscle
gh15 approved
What did i just read
@@jakey5694 gh15 posts from the early 2000s. All that was missing was the 2000mgs of tren a week and 15 ius of GH wasn't specified
Another excellent video!
You know the best thing about your videos?
You always give a quick summary at the beginning so it's clear what you will be talking about.
Thanks :) I always try to get people info early so even if they stop watching they still get something. Many UA-camrs try to build suspense to increase watch time but seems kinda manipulative!
@@GVS I hate that kind of tactic. I get pissed off and click off the video.
That Arnold clip always makes me chuckle, god damnit.
Super wholesome
20% works when you have enough muscle, like you do. I'm a late novice and if I get to 20% I'll look fat. I really think 12-15% is a satisfying range for most people and it doesn't take all that effort to stay around this range, specially when closer to 15%.
Ehh I was skinny fat and starting out at 155. I was worried about getting fattier if I bulked and was stuck for a while then finally did it. At 185 I look leaner now with all the muscle. Veins in my arms. No huge ab definition and definitely put on some fat but in before and after, the abs look better now
20% is great for recovery and strength.
15-20% looks perfect to me also, you get an amazing balance of strength and endurance
I was one of those young men. Thanks for the encouraging words
I've been in purgatory (© Mario Tomic) for some years now. I've always been chubby and unathletic. At around 27 I lost 49lbs without proper strength training. After starting going to the gym at 31 and a bit of newbie gains, I always cut to around 10% and then binged back to 15%, rinse and repeat. I'm turning 37 now and have made almost no progress since my first year. At the end of last year I finally realized my mistake and planned my last cut for a while, got down to the leanest I've ever been in my life in April with the intention of gaining about 40lbs and with that a fair amount of bodyfat in the coming 18-24 months. I swore to myself to not cut again before 2022 and then only to do a brief minicut to enable further gaining.
I've had some health issues in July that set me back in my plan a bit, but I'm finally making some progress again and have stopped being so obsessed with my own leanness, realizing that most regular people's idea of "lean" is very different anyway. All this is to say that this is an incredibly important video and I love the message at 12:18. This earned you a sub.
Great video!
Great message. 20% is awesome for just about anyone but the pros. We want to be strong and look jacked, and 20% will do just fine. My wife is thoroughly unimpressed by all the super shredders, for a whole list of reasons that you can ask your partner about too I'm sure. The average American is way, way, way above 20%, so c'mon, don't sweat it. We train, eat healthy, don't take drugs or do stupid diet bullshit, we make the most of our genetics and we're looking damn good.
Bought your book about 4 or 5 days ago. The exercise selection chapter and the recovery cost and effectiveness of them is nut-tastic, it helps a lot with exercise selection. Plus the prebuilt programs are really nice for inspiration or for someone who hasn’t drifted into the realm of self programming. Great book, it’s probably worth at the very least double of what it’s priced at.
Glad to hear it! I'll probably raise the price at some point as yes, $15 is a bit absurd.
It's nice to see someone that doesn't demonize being above 10% body fat xD
I'm lean and don't like it too much, don't know my fat %, but I want to start going to the gym. Thing is, I really hate extremely defined muscles, I don't like abs at all, I just want to look bigger, is all. And man, it's hard to find people talking about ACTIVELY gaining weight, like, gaining fat too. Even if you search for it in google, specifically to see how to gain weight, gain fat, google will first show results with the exact opposite answers. Regardless, I just need to eat more it seems, as I thought I had a hard time gaining weight maybe because of high metabolism, but after a week of counting my calories I realized I was simply just not eating enough, and it's hard to break habits of eating too little, but I'm getting there. I hope to get big and strong in the future, and now feel bad about being a 5'3 man xD
I kind of like being around 20%, sometimes I think 15% would be fun then I remember cutting. Nah, maingaining all the way.
I’m cutting from 20 to 15 rn and it’s ass. Food and drinks just stop being fun.
We all got our own cut-off points. From the ages of 19-26 I was constant 18-20% body fat and never going back there. When you are fairly lean(15-17%) you can still look somewhat aesthetic, but once you go past that then all bets are off.
Great video, I also agree with like 95% of the things said. However, I would also add for the aesthethics part that at 12-15% your facial features are much more defined than at 20%, which is considered to be attractive and still visible in clothes.
Yes that's a good point. Eventually I'll have a video on that...for most men if they really want to maximize that aspect...12-15% is spot on, perhaps even leaner. Most models are quite lean.
@@GVS yep u will probably see the most difference in your face ehen u go from 20% to 10%
Anyone who thinks you can’t be athletic at high body fat has never watched Fedor Emelianenko
Tyson Fury also... ANY strongman haha
@@utgardkraft1412 imagine Tyson fury same muscle mass less fat he would probably perform better haha
@@utgardkraft1412 he and wilder shouldn't even be in the same weight divisiob
I heard "huskier" as "hussier" and wondered if that meant tarting it up and traipsing around with anyone who is game would lead to better gains.
Jury is out on THAT!
I think this is what differentiates you from other youtubers. You're natty, muscular in a way that is attainable for masses, and you're promoting an attainable healthy body fat percentage.
Ur bf% is genetic some peopole can maintain 10% without a diet like david laid while some peopole cant even maintain 30% so he isnt really promoting an atainable bf%
@@ibrahibrak4210 idk who told you that shit but its objectively incorrect.
@@vanyel_etc8695 wdym explain in more detail
I fucking love your content
GVS is now the official body positivity guy
Thank you!
Thanks!
That comment at 4.24, Dude don't do that to me!!! I nearly spit all of drink on my keyboard!!!
I’m around 20 percent now and still bulking. It can be a bit uncomfortable at time but it’ll be worth it come next years cut. I can still see definition when flexing and I still feel good