Please do a video for someone in the 40s want to get from 30% bodyfat to 12% and staying there. I have done this journey atleast 2-3 times, but each time I fell off wagon and gradually got back to 30%.
Go to 12%, find that maintenance calorie count and stick to it. Weigh yourself weekly, if you ever gain 10lb from your 12%, it's time to cut until you get 12% again. repeat.
High energy flux has been key to me in losing weight. I think I’m down to about 14% body fat which I’m happy with. I have a big appetite so I just make sure I get the low intensity cardio/ steps in alongside weight training to allow me to eat more and not feel hungry
Following his bodybuilding victories at sub 3% in his forties, Clarence Bass famously kept his body fat well below 10% for over 20 years and would dip below 6% once a year. He often wrote about how easy it was for him as he built his strategies into a consistent, sustainable lifestyle
I always love watching your stuff but what a niche video! According to data from the National Health and Nutrition Examination Surveys in recent years about 1 percent of men had a body fat percentage of 14.3% or lower as measured by DXA (or 10.6% or lower as measured by calipers) and for woment only 1% had a body fat percentage of 24.2% or lower as measured by DXA (or 19.1% or lower as measured by calipers).
12% is still a great look. I think 10-12% is your best bang for your buck. The work to cover the last few percentage points means going from enjoying working out and eating well, to obsessing over working out and eating well. It is a slippery slope. Trust me.
Yea i am happy at 12 for now, i don't want to look to skinny but if i pack on 10 kg of more muscles i could maybe go sub 10 for the fun. But it will take time ofcourse.
I think 8% fat mass is probably too low for optimal health. In January I was 33% and I am now 27%, and I lost 11kg in 6 months. While keeping more or less 70kg muscles (went down 69kg and now back up to 70kg). I would be extremely happy to get below 20% fat. And 15% is in my mind the absolute optimal. Even if I hate it, the fat mass has several roles and in the long run it is probably healthy to keep "some". My energy level has gone a little down lately, but the heat outside is probably the main cause. My calories are low (due to fasting, but not on meals) and I always keep some carbohydrates, even if the main goal of my diet is to keep them low. There is a big difference between complete removal and a 90% reduction. I look at keto and carnivore with interest, but I prefer to be closer to mediterranean with supplements. Low carb, priority to proteins, and a bias toward good fats. I don't run, I walk, and I started bodyweight exercise to regain 1kg muscle. Now I think about starting to lift and also maybe interval sprint.
I feel the healthiest and happiest around 15% body fat. Great energy, good libido, get to enjoy food more, and still look decent. Single digit body fat isn't worth it.
I’ve literally watched so many of your videos, but the one thing I still struggle with a lot is injury. I’m a very athletic person, playing lots of dynamic intense sports like basketball and baseball. My body feels tight regularly, and i easily have muscle strains that keep me out of being physically active. Can you provide a video on how to best prevent injury and recover from injury?
playing basket ball means you are taller than 6'5''? I guess that your adrenerg activation is so high that you are most of the time in alert mode, despite you would feel otherwise. don't underestimate yoga-based stretching every morning and evening for 15 min. It can be very demanding strength-wise, but it loosens the tightness through its combination of contraction and expansion. Another route would be that your activity is imbalanced regarding opposing moves, eg hip flexor vs ham strings, lower back vs lower abs, lower back vs leg rotators, pecs vs rhomboid etc. Yoga deepens the relaxation by addressing the opposing mover, in its positions that are essentially frozen movements. I had back pain for 35y, until I started with that.
This is the "dark side" of fitness influencers that they don't say it, all those supermodels feel like crap, I know a few of them, but because is their job and or want the "fame" of that, they keep doing it regarding how they feel. Also is way harder when one is 100% natural, in my case at 12% I already feel it, but it is posible to be very lean all the time and not suffering that much if one is eating at maintenance, because if one is still dieting, then of course all the hormones will go to the bottom, also it's better to eat more and move more than eating less and moving less in terms on how one's feel. Best
Not a huge fan but Jesse James west has a great recent video on how he’s cutting naturally and how he feels. It’s a great eye opener for everyone leaning down naturally and not drugged to the gills like most fitness influencing morons.
I got to 10.9% for my wedding in 2017. Wish I'd seen this video at that time. I've stayed at about a midpoint between my high and low since then, between 14%-18% or so. But I think the nuggets from this video would have helped me stay closer to the low. Because after the wedding, I thought I was going to be able to push it further successfully, and relatively easily, between 6%-8%. My body was having none of it, though.
Great vid! I know a lot of vids on the channel are more for less fit dieter types so thank you for doing one more tailored to those of us further down the path. I'd appreciate more content like this! I've personally experienced the fatigue and immune system issues when getting down to single digits in the past. Good to have some tools for balancing them out!
Ive been on a 12 week challenge to get down to 8% before I go on vacation August 25th, started at 221 pretty chunky, last week i weighed in at 215.6 at 12.6% bodyfat precentage, following lou ferrigno old book personal power and bodybuilding, also incorporating your videos and information! Thanks for the info!
I hope someone can give me some information. Im 30 years old, I am pretty active as im a contractor. I don't have health insurance right now. I just started my business about 8 months ago now. My question is. Why is my metabolism so fast? I've been eating garbage essentially, im male, 5'10, 140lbs and about 6 percent body fat. I've been eating 6-15k calories a day. My wife always says she's jealous but I don't think most people understand. It's scary to think that I can't gain weight, especially at a time in my life where most people's metabolism slows. Im eating like a teenager but nothing helps. I tried to do some research but everything I come across is about the opposite problem. Should I be this worried? On days I eat like a normal human being ill lose weight by the end of the day and have to binge eat.. sorry for the ranting, the long comment. Thomas helped me go from 210- 160 lbs back in 2018 but after that, even going off keto the weight loss hasn't stopped..
Diet breaks definitely are key, feeling so much at ease and labido recovering after dieting for a long time. Eating more carbs and fats usually help me 😊🚶♂️👌
I think the main reason is low energy availability, since calorie intake below basal metabolic rate will always lead to health problems and those who use the crash diet may lose health because of this. Energy consumption should always correspond to its expenditures and in no case be lower, that is, they consider both metabolism at rest and those energy expenditures that go to training and daily activities, since if a person spends 3000 but consumes 1500, then he will get a lot of problems with health due to a large calorie deficit
I’ve been pretty skinny my whole life. I went through a little 3 month dedicated period of bulking up and I felt my best overall during that time. Now that I’ve been on and off the gym and not eating as much, I’m around 10% body fat and have times where I feel more fatigued and don’t recover as well as I used to. Will have to up the calories again along with my high energy output
From someone who maintained 6-9% percent year round for 4-5 years in my early to mid 30’s I was miserable. I had no sex drive and couldn’t maintain a full erection when it was go time. I was moody and depressed all the time. I stuffed myself full of supplements trying make up for the lack of nutritional necessities I wasn’t getting. Now in my early 40’s I feel so much better at 12-15% year round. People actually tell me I look healthier and younger than I did way back when. Oh yeah, and my libido is back with a vengeance! I don’t need an alarm clock as my morning wood wakes me up early every day! Lol To each their own, but I did it for strictly superficial vanity reasons. You live and you learn, but I would never suggest anyone purposely put themselves through the unnecessary torture that comes with single digit body % fat. It was not worth it to me!
Maybe someone could give me their opinion. I'm a 64 Y.O. man,,100mg test every 4 days about 23%body fat. I have a good amount of muscle but I'm concerned about losing it if I go to around 12% BF. I'm doing approx 500 cal deficit now. What about muscle loss to get that lean?
Thanks for bringing upo hormones! No matter how clean you eat clean and hard you train, recomp ain't gonna happen unless and until hormones (testosterone, estrogen, insulin, thyroid, GH, etc.) are dialed in! Most of us will need custom-tailored HRT to achieve optimal bf and lean mass levels after the age of 35.
Then the big question is: what is the adequate caloric intake and G-flux that allow you to maintain such a lean physique? endurance athletes that burn 4000-5000kcal per day can do it yes, but for the "average joe?" needs to maintain a certain intake to do this
@@TheTykus Lol, I guess I should have been more specific. Are there any good reason for getting your body fat percentage so low that it triggers negative outcomes?
Im not sure what my body fat % is. I do know im still a bit heavier than id like to be after 2.5 years of hard work. That said, im close to where i want to be and tgats with me fighti g my hoshimotos and reactive hypoglycemia along the way. As of jan this year i started more of a high protien version of keto where i get just under 50% of my caloric intake from both fat and protein and any retaimaining from carbs. After dling that for a while, i noticed my satiety decreseing and fooled around with the kinds of protien i coukd afford that fit my macro calcs. I found if i ate mostly poultry and dairy for my protien my satiety went down but if i added things like beef liver, beef heart, eggs, and fish/shellfish my satiety increased. So i mix the stuff that increased satiety with the cheaper options for my budget because i obviously was missing somethjng my body needed. Its not just fat or carb intake that can factor in when trying to get lean but the nutrition profile ur eating. Since im below poverty income and on foodstamps a 10 pound bag of chicken leg quarters is a heck of a lot cheaper than 70/30 or 80/20 ground beef which have more fat and cals than my 5'2 body needs and is definatly cheaper than sirloin or chuck which are the nicer cuts that are the level of lean i need. Liver is pretty lean but the carbs add up, thats why im opting for beef heart because its similar in nutrition to liver and other red meat but is pretty cheap and very lean. Heck, my lunch today had berf heart and chicken drumsticks with a boiled duck egg, coffee with heavy cream, and some raspberries. Totally higher on protien but decent amount if both lean and fatty protien with mild amount of carbs and extra fat. Though being a small f means less need with cals.
@@khaleesio2513 I did it at the gym on a cruise ship. I also did another type of one that was more like a fancy scale with sensors and a bar that had sensors on it. That was at a spa/wellness center.
This video is spot on what I’ve been studying to find. I am a couple of weeks away from turning 50. I am 5’-10”. I am hanging around 147 lbs. I usually stay around 155 in the previous summers. Always have visible 6 pack at 155 but the Lord gave me 8. So I was leaning up trying to be in the best shape of my life by the time I’m 50. Like I was at 32? I race motor cross and it is a physically demanding sport. As I leaned up from 155 to 147 by only cutting out my cereal. (Raisin Brand Crunch) But I noticed I would not recoup as fast between race motos. I haven’t drank nothing but milk or water for the last 20 years. Never have drank alcohol. Thanks for the video but I need more info. Luke 9:62
@@ronburgandy7571 Supplements: Whey protein isolate, creatine, tongkat Ali, essential amino acids. Diet: Steak, Haddock, Salmon, 90% lean burger, shrimp, cod, tuna, 3 whole eggs a day, carbs from vegetables- broccoli, cabbage, cauliflower/rice cauliflower. Training 3-4 days a week. I train my entire body in an about 1 1/2 hours. Moderate to high moderate weight with higher reps and minimal rest in-between sets. Train in a fasted state. Try to get 4k to 6k steps per day. Stopped drinking alcohol. Macros are around 190-210 grams of protein, under 50 net grams of carbs and fat is about 80 to 100. And yes, "still popping bones". :)
@@AbdulAziz-sg9lw Most of the research I found states that the happy medium is a range in body fat that would optimize testosterone levels and health for most men is somewhere between 6-17%. I think even Thomas said when he got down to around 5% or under body fat he noticed a negative difference in libido.
@@ThomasDeLauerOfficial it’s not a joke. For your age T levels of 400 are awful. And to build and maintain the level of mass that you have, something doesn’t add up. Also why are you getting upset? I don’t think there’s anything wrong with using AAS.
@@ThomasDeLauerOfficial it’s a genuine question. I have diagnosed hypogonadism and have been on TRT for some time. I’m in awe of your physique. Your T levels are incredibly low given your muscle mass. I guess being that lean can crush your T. It wasn’t an insult it was a genuine question.
I’m sorry if I jumped the gun on that. I get a little tired of people insulting me about it. I didn’t realize it was a genuine question. No I am not on gear. But my testosterone levels have been pretty low most of my adult life. Probably from running myself into the ground a lot. I have absolutely no problem with Gear, and there probably will be a time in the next 10 years that I go on, but for now, I am trying to wait until I am actually symptomatic and don’t feel good before I pull the trigger.
@@ThomasDeLauerOfficialou’re a great dude and I’ve learned a lot from your channel. I apologize if my question came off as rude. I would not accuse you of anything and also I believe people have the right to do whatever they want with their bodies. I do think tho that if you ever start feeling symptomatic of low T, you should consider seeing an endo. Even in general to get regular blood work done and have an idea of your hormone profile. I was around 300 in my 20s and had serious depression. Seeing an endo changed my life and gave me back my life. From talking with friends who have maintained sub 10% BF, many of them have had crushed levels of T just from the sheer toll that being that lean takes on your body. You’ve taught me a lot about Keto, science and your open mindedness when it comes to research is something I admire!
I understand what you're saying the process does the damage but still I think the obsession with leanness can sometimes be unhealthy like even if there's really no long term damage from being ridiculously lean is there any long term benefit to going as extreme as some or is it just something people do because it looks cool even while they're experiencing negative side effects I'm just saying people are ridiculously obsessed with it these days like I'm sure there's healthy ways to do it and unhealthy ways to do it but still I think there's a point where just being in that condition itself probably isn't great I'm just talking about the insane bodybuilders that have so much muscle mass they have the symptoms of obesity and so little body fat they have the symptoms of starvation and yet people still think it's somehow part of health and fitness I mean there's nothing wrong with achieving A physique just for the aesthetic because that's how you want to be I just wish people would admit it's all for show and that the sacrifice isn't necessary for most people just being normal fit it's perfectly fine
My lifestyle habits • Only drink and cook with distilled water (removes 99.9% of contaminants from water leaving just H2O) (Two Megahome 316 deluxe distillers (£180 each) - 4 litres each = 8 litres in 5 hours (every day/ every other day at 550 watts each = around £50 per month electric cost)) - municipal water is treated with chlorine, fluoride and synthetic vitamins, also unless the water is distilled it can’t remove toxins such as heavy metals, medications (such as agricultural run-off; antibiotics, hormones, vaccines etc.) and medications urinated by other people), microplastics, bacteria, viruses, salts, atrazine (study showed male frogs exposed to atrazine grew ovaries and could bear offspring) etc. (it is estimated there could be more than 50000 different chemicals in municipal water). Plastic from bottled water can leach into the water and is also non-distilled except nestle smart water but is in plastic and has agents added which are mentioned next • Chlorine (chloride) (swimming pools, municipal water, bottled water), fluoride (toothpaste, municipal water, bottled water), salt (diet, ocean, municipal water, bottled water), synthetic calcium (calcium carbonate (chalk)) (synthetic vitamins, toothpaste, white flour, municipal water, bottled water) are calcifying agents which means they accumulate deposits in the pineal gland which is located in the center of the brain and is responsible for producing and secreting melatonin (energy levels and sleep) and I would also say mental lucidity and so I avoid these sources to avoid these agents www.google.com/search?sxsrf=AB5stBiA0Wr2Hf2PaIFPFUPnSs10kwJ8Gg:1688720849484&q=calcified+pineal+gland&tbm=isch&sa=X&ved=2ahUKEwj7xu6yn_z_AhUvUkEAHdIdCdMQ0pQJegQICRAB&biw=1454&bih=610&dpr=0.94#imgrc=Rcox7ea_899gRM Don’t put anything on skin that you wouldn’t consume because skin just absorbs it into system - • Don’t use any chemicals • Wash with distilled water (small bowl and flannels), wash hair by leaning forward into a big glass mixing bowl and scratching/ massaging head, I brush teeth with oral-b pro 3 electric toothbrush without toothpaste and humble co plant-based floss picks, wash hands with distilled water • Use IKEA natural rubber gloves (£1 each) when working with municipal water, if get any on skin I rub it off on my clothes • Wash clothes the old fashion way - repeatedly squeeze it in a bowl with distilled water or collected rainwater which is distilled water (evaporates to gas state leaving contents on the ground then falls as pure water), to remove stains I use a scrubbing brush. Every while wash clothes in washing machine with Nellie’s laundry soda and Dettol laundry cleanser, rinse cycle, then wash in distilled water. Don’t wash bed linin and just turn inside out after one month then replace with new ones every 2 - 3 months. I use a £3 cotton sheet to go over the top of my sheet and lay on that so it preserves the under sheet and the £3 one can be replaced more frequently cheaply. Duvets washed at laundrettes • Only use pure cotton clothing (or pure wool) and pure cotton bed-linen because plastic (polyester, nylon, polyamide etc.) off-gasses (chemicals released as gas) which enter the body (I use; M&S 10.5 tog duck feather double duvet with cotton outer, M&S firm duck feather pillows with cotton outer, in summer soak and sleep 2.5 tog pure cotton double duvet, amazon NIYS cotton sheet king £14 (I use mattress suspenders to hold it on), amazon linens world cotton duvet cover double with two pillow cases £20) (take linen if go to a hotel) Reducing stress and blood pressure • Mindfulness moments of stopping for periods of deeper breathing and checking in with heart beat and blood flow • Slowing down thought - maybe try thinking or talking like Severus Snape from Harry Potter or agent Smith from the matrix: clear, calm and calculated Fasting every so often • Eat last meal early then don’t eat again until same time next day • Fasting makes the body go into autophagy where cells that are dysfunctional undergo ‘pruning’ and processes that are unnecessary are put on hold because the body prioritizes survival • (Consult with doctor if necessary and increase calorie intake so to not lose weight)
Exercise • Jogging, light-weight and bodyweight exercises • Helps with feeling tired to promote sleep and feel-good chemicals to improve mental health Diet • Try to eat only organic whole foods (free from pesticides and in case of animal products antibiotics and hormones) • Don’t eat fish because of heavy metals, microplastics and fluoride content • Don’t eat added sugar or sugary foods or added salt or salty foods • Use distilled water and wipe cooking-ware, plates and bowls with a tea towel before using and wipe cutlery with a tea towel to get soap film off before using which can damage gut lining and kill microbiome • Use glass cup/ mug, use BPA free plastic for water bottles and food containers (sistema) and use PTFE/ teflon and PFOA free cooking-ware (procook professional ceramic) • I have noticed in the past some foods can have an associated effect (such as heavy metals or calcifying agent), because of this to try new foods I take a small bite and wait an hour and don’t eat at restaurants Blue light • Minimize/ eliminate blue light exposure which is strong enough to damage the eyes and suppress melatonin production which prevents sleep (bright tells circadian rhythm its sunrise/ daytime and time to produce energy) • Use a low lumen projector (ViewSonic M1 mini (120 lumens)) with settings on low brightness and orange tint • Put night light mode on laptop • Wear orange tinted blue light blocking glasses (UVEX skyper with a pair of no cry over the top) • Put night light mode on phone and use anti-blue light tempered glass screen cover Sleep • No blue light sources one hour before bed • Don’t sleep with phone by bed/ put it furthest away or turn it off or on flight mode • Turn off electricals that don’t need to be on and don’t sleep with head on side of the bed next to a wall because electrics are interpreted by the brain the same way that light is and so it’s like trying to sleep with a light on • Sleep with a fan (EasyAcc mini)
@@craigmorton644 How do you calculate your body fat ? Are you scientifically sure you have 8% or is it more likely to have something around 12 - 15 % ? Normally it takes work and pain to go below 10% body fat and you cant achieve it without discipline in eating and workout but to give you an answer yes people are all slightly different. Some have good genetics and can eat more food without getting fat. But as I said 8% with a muscular build is extreme so I have 2 theories right now. 1st. You always eat clean low caloric low carb and high protein food without really recognizing it. 2nd: You calculate your body fat in a not very accurate way like a simple home body weight scale that shows you 8% while in reality you are around 12-15% which still is pretty damn lean.
Where do you hide your body fats, monsieur Thomas??? 😋 I'm always asking me that question when you talk about them (must be hiding in your memories hihihi) 😊
Thomas, Please look at this study and explain fitness level and BUN/Creatinine abnormalities. www.ncbi.nlm.nih.gov/pmc/articles/PMC5653181/#pone.0180840.ref028 Personally, I have had elevated Creatinine and BUN levels (1.68 & 30, respectively), resulting in a poor eGFR value (58) as of a month ago. I stay hydrated and also eat as much protien as possible, as well as supplement Creatine. I have had a kidney ultrasound come back with good results and aside from the aforementioned, all other biomarkers are fine. I believe that my fitness level has a lot to do with this, as it states in the article, but seems weird to me that I have never heard anything about it from any fitness UA-camr.
Please do a video for someone in the 40s want to get from 30% bodyfat to 12% and staying there. I have done this journey atleast 2-3 times, but each time I fell off wagon and gradually got back to 30%.
Go to 12%, find that maintenance calorie count and stick to it. Weigh yourself weekly, if you ever gain 10lb from your 12%, it's time to cut until you get 12% again. repeat.
High energy flux has been key to me in losing weight. I think I’m down to about 14% body fat which I’m happy with. I have a big appetite so I just make sure I get the low intensity cardio/ steps in alongside weight training to allow me to eat more and not feel hungry
Following his bodybuilding victories at sub 3% in his forties, Clarence Bass famously kept his body fat well below 10% for over 20 years and would dip below 6% once a year. He often wrote about how easy it was for him as he built his strategies into a consistent, sustainable lifestyle
I always love watching your stuff but what a niche video! According to data from the National Health and Nutrition Examination Surveys in recent years about 1 percent of men had a body fat percentage of 14.3% or lower as measured by DXA (or 10.6% or lower as measured by calipers) and for woment only 1% had a body fat percentage of 24.2% or lower as measured by DXA (or 19.1% or lower as measured by calipers).
I’m just hoping to get to 12-15% 😂
Try Keto, i went from 16 to 12,1% without any problem. 💪🏻
What he said😂
12% is still a great look. I think 10-12% is your best bang for your buck. The work to cover the last few percentage points means going from enjoying working out and eating well, to obsessing over working out and eating well. It is a slippery slope. Trust me.
I'm hoping to get under 20%
Yea i am happy at 12 for now, i don't want to look to skinny but if i pack on 10 kg of more muscles i could maybe go sub 10 for the fun. But it will take time ofcourse.
I think 8% fat mass is probably too low for optimal health. In January I was 33% and I am now 27%, and I lost 11kg in 6 months. While keeping more or less 70kg muscles (went down 69kg and now back up to 70kg). I would be extremely happy to get below 20% fat. And 15% is in my mind the absolute optimal. Even if I hate it, the fat mass has several roles and in the long run it is probably healthy to keep "some". My energy level has gone a little down lately, but the heat outside is probably the main cause. My calories are low (due to fasting, but not on meals) and I always keep some carbohydrates, even if the main goal of my diet is to keep them low. There is a big difference between complete removal and a 90% reduction. I look at keto and carnivore with interest, but I prefer to be closer to mediterranean with supplements. Low carb, priority to proteins, and a bias toward good fats. I don't run, I walk, and I started bodyweight exercise to regain 1kg muscle. Now I think about starting to lift and also maybe interval sprint.
I feel the healthiest and happiest around 15% body fat. Great energy, good libido, get to enjoy food more, and still look decent. Single digit body fat isn't worth it.
I would agree being 8-9% body fat doesn’t really feel my best 💪🏻 ideally 10-11% is better for me 💪🏻🔥
How do you feel about Dr. Paul Saladino’s advice on nutrition?
I always wondered about this thanks for clearing that one up .💪
I’ve literally watched so many of your videos, but the one thing I still struggle with a lot is injury. I’m a very athletic person, playing lots of dynamic intense sports like basketball and baseball. My body feels tight regularly, and i easily have muscle strains that keep me out of being physically active. Can you provide a video on how to best prevent injury and recover from injury?
playing basket ball means you are taller than 6'5''? I guess that your adrenerg activation is so high that you are most of the time in alert mode, despite you would feel otherwise. don't underestimate yoga-based stretching every morning and evening for 15 min. It can be very demanding strength-wise, but it loosens the tightness through its combination of contraction and expansion. Another route would be that your activity is imbalanced regarding opposing moves, eg hip flexor vs ham strings, lower back vs lower abs, lower back vs leg rotators, pecs vs rhomboid etc. Yoga deepens the relaxation by addressing the opposing mover, in its positions that are essentially frozen movements.
I had back pain for 35y, until I started with that.
This is the "dark side" of fitness influencers that they don't say it, all those supermodels feel like crap, I know a few of them, but because is their job and or want the "fame" of that, they keep doing it regarding how they feel. Also is way harder when one is 100% natural, in my case at 12% I already feel it, but it is posible to be very lean all the time and not suffering that much if one is eating at maintenance, because if one is still dieting, then of course all the hormones will go to the bottom, also it's better to eat more and move more than eating less and moving less in terms on how one's feel. Best
Not a huge fan but Jesse James west has a great recent video on how he’s cutting naturally and how he feels. It’s a great eye opener for everyone leaning down naturally and not drugged to the gills like most fitness influencing morons.
I got to 10.9% for my wedding in 2017. Wish I'd seen this video at that time. I've stayed at about a midpoint between my high and low since then, between 14%-18% or so. But I think the nuggets from this video would have helped me stay closer to the low. Because after the wedding, I thought I was going to be able to push it further successfully, and relatively easily, between 6%-8%. My body was having none of it, though.
Great vid! I know a lot of vids on the channel are more for less fit dieter types so thank you for doing one more tailored to those of us further down the path. I'd appreciate more content like this!
I've personally experienced the fatigue and immune system issues when getting down to single digits in the past. Good to have some tools for balancing them out!
Seems like too much monitoring for a few percentage points, intermittent fasting should be simple and not need so much tweaking.
Ive been on a 12 week challenge to get down to 8% before I go on vacation August 25th, started at 221 pretty chunky, last week i weighed in at 215.6 at 12.6% bodyfat precentage, following lou ferrigno old book personal power and bodybuilding, also incorporating your videos and information! Thanks for the info!
I can get to 10%, but what about the mood swings, always being cold, scared to eat anything, and virtually zero libido(go ahead make fun)?
So cold
is it possible to maintain libido on low body fat with high calories
One Love!
Always forward, never ever backward!!
☀☀☀
💚💛❤
🙏🏿🙏🙏🏼
I hope someone can give me some information.
Im 30 years old, I am pretty active as im a contractor. I don't have health insurance right now. I just started my business about 8 months ago now. My question is. Why is my metabolism so fast? I've been eating garbage essentially, im male, 5'10, 140lbs and about 6 percent body fat. I've been eating 6-15k calories a day. My wife always says she's jealous but I don't think most people understand. It's scary to think that I can't gain weight, especially at a time in my life where most people's metabolism slows. Im eating like a teenager but nothing helps. I tried to do some research but everything I come across is about the opposite problem. Should I be this worried? On days I eat like a normal human being ill lose weight by the end of the day and have to binge eat.. sorry for the ranting, the long comment. Thomas helped me go from 210- 160 lbs back in 2018 but after that, even going off keto the weight loss hasn't stopped..
Diet breaks definitely are key, feeling so much at ease and labido recovering after dieting for a long time. Eating more carbs and fats usually help me 😊🚶♂️👌
What about side effects for women who are 10% body fat? How does it differ?
10% body fat for women is ridiculous borderline dangerous
I think the main reason is low energy availability, since calorie intake below basal metabolic rate will always lead to health problems and those who use the crash diet may lose health because of this. Energy consumption should always correspond to its expenditures and in no case be lower, that is, they consider both metabolism at rest and those energy expenditures that go to training and daily activities, since if a person spends 3000 but consumes 1500, then he will get a lot of problems with health due to a large calorie deficit
I've been stuck at 150lbs for a while now I'm trying to get rid of my belly and world love to get down to 130. I'm also 5'7" and will be 48 in October
Estrogen is crucial in collagen production which is where the joint pain can come from if estro is low.
Great content!
Brilliant. Thank you
I’ve been pretty skinny my whole life. I went through a little 3 month dedicated period of bulking up and I felt my best overall during that time. Now that I’ve been on and off the gym and not eating as much, I’m around 10% body fat and have times where I feel more fatigued and don’t recover as well as I used to. Will have to up the calories again along with my high energy output
From someone who maintained 6-9% percent year round for 4-5 years in my early to mid 30’s I was miserable. I had no sex drive and couldn’t maintain a full erection when it was go time. I was moody and depressed all the time. I stuffed myself full of supplements trying make up for the lack of nutritional necessities I wasn’t getting. Now in my early 40’s I feel so much better at 12-15% year round. People actually tell me I look healthier and younger than I did way back when. Oh yeah, and my libido is back with a vengeance! I don’t need an alarm clock as my morning wood wakes me up early every day! Lol To each their own, but I did it for strictly superficial vanity reasons. You live and you learn, but I would never suggest anyone purposely put themselves through the unnecessary torture that comes with single digit body % fat. It was not worth it to me!
can we maintain high libido with high calories on low body fat
Where do I go to get all of this tested at? :( do i just ask my primary doctor to run all of this bloodwork? Or should I go see a specialist?
Maybe someone could give me their opinion. I'm a 64 Y.O. man,,100mg test every 4 days about 23%body fat. I have a good amount of muscle but I'm concerned about losing it if I go to around 12% BF. I'm doing approx 500 cal deficit now. What about muscle loss to get that lean?
Thanks for bringing upo hormones! No matter how clean you eat clean and hard you train, recomp ain't gonna happen unless and until hormones (testosterone, estrogen, insulin, thyroid, GH, etc.) are dialed in! Most of us will need custom-tailored HRT to achieve optimal bf and lean mass levels after the age of 35.
What's about saturated fats from beef(organic farm). Animal based thinking, eating
Actually need more energy,..?
Good info.
So would you will die in a starving situation, compared with somebody with 10% or 12% ?
Then the big question is: what is the adequate caloric intake and G-flux that allow you to maintain such a lean physique? endurance athletes that burn 4000-5000kcal per day can do it yes, but for the "average joe?" needs to maintain a certain intake to do this
A calorie isn’t a calorie. The biggest lie of the medical profession
10% is perfect.
it would be nice to have these type of problems :)
I do a cold plunge after a long run every time
What’s the point of getting to a low body fat percentage if it triggers negative outcomes?
I bet you can answer that 🙂
@@TheTykus Lol, I guess I should have been more specific. Are there any good reason for getting your body fat percentage so low that it triggers negative outcomes?
Being lean make me losing hair,it easily fall when i comb it,it make me hate food,idk how to fix this while maintain my leanness.
can we maintain high libido on low body fay
Gping for 5
Wow. After this video I do not want to go below 12-15% of fat.
My 20% Is Starting To Feel Good
The only side effect I had was loosing 2KG lean mass over one year....plus sleep issues, pluss irretability, all of it. Not worth it.
Im not sure what my body fat % is. I do know im still a bit heavier than id like to be after 2.5 years of hard work.
That said, im close to where i want to be and tgats with me fighti g my hoshimotos and reactive hypoglycemia along the way.
As of jan this year i started more of a high protien version of keto where i get just under 50% of my caloric intake from both fat and protein and any retaimaining from carbs.
After dling that for a while, i noticed my satiety decreseing and fooled around with the kinds of protien i coukd afford that fit my macro calcs. I found if i ate mostly poultry and dairy for my protien my satiety went down but if i added things like beef liver, beef heart, eggs, and fish/shellfish my satiety increased. So i mix the stuff that increased satiety with the cheaper options for my budget because i obviously was missing somethjng my body needed. Its not just fat or carb intake that can factor in when trying to get lean but the nutrition profile ur eating. Since im below poverty income and on foodstamps a 10 pound bag of chicken leg quarters is a heck of a lot cheaper than 70/30 or 80/20 ground beef which have more fat and cals than my 5'2 body needs and is definatly cheaper than sirloin or chuck which are the nicer cuts that are the level of lean i need. Liver is pretty lean but the carbs add up, thats why im opting for beef heart because its similar in nutrition to liver and other red meat but is pretty cheap and very lean.
Heck, my lunch today had berf heart and chicken drumsticks with a boiled duck egg, coffee with heavy cream, and some raspberries. Totally higher on protien but decent amount if both lean and fatty protien with mild amount of carbs and extra fat. Though being a small f means less need with cals.
I work my butt off and still 22%... watching the diet etc
Wow! This way too complicated for me now.
then you are rich and can pay a coach ?
What's the best measurement for body fat besides dexascans?
Id love to know this
BCA: body composition analysis. I got hooked up to a machine with 4 leads.
@@traceycheapmom1398 is there a specific company that performs those?
@@khaleesio2513 I did it at the gym on a cruise ship. I also did another type of one that was more like a fancy scale with sensors and a bar that had sensors on it. That was at a spa/wellness center.
This video is spot on what I’ve been studying to find.
I am a couple of weeks away from turning 50.
I am 5’-10”. I am hanging around 147 lbs. I usually stay around 155 in the previous summers. Always have visible 6 pack at 155 but the Lord gave me 8. So I was leaning up trying to be in the best shape of my life by the time I’m 50. Like I was at 32?
I race motor cross and it is a physically demanding sport. As I leaned up from 155 to 147 by only cutting out my cereal. (Raisin Brand Crunch)
But I noticed I would not recoup as fast between race motos. I haven’t drank nothing but milk or water for the last 20 years. Never have drank alcohol. Thanks for the video but I need more info. Luke 9:62
Just turned 54 and I'm at 9% body fat. 6-2, 217. Clean Keto and 16/8 IF, strong libido.
You still popping bones? Tell us more about the exercise and diet if you don’t mind please.
@@ronburgandy7571 Supplements: Whey protein isolate, creatine, tongkat Ali, essential amino acids. Diet: Steak, Haddock, Salmon, 90% lean burger, shrimp, cod, tuna, 3 whole eggs a day, carbs from vegetables- broccoli, cabbage, cauliflower/rice cauliflower. Training 3-4 days a week. I train my entire body in an about 1 1/2 hours. Moderate to high moderate weight with higher reps and minimal rest in-between sets. Train in a fasted state. Try to get 4k to 6k steps per day. Stopped drinking alcohol. Macros are around 190-210 grams of protein, under 50 net grams of carbs and fat is about 80 to 100. And yes, "still popping bones". :)
man how you keep libido high on such a low bf
@@AbdulAziz-sg9lw Most of the research I found states that the happy medium is a range in body fat that would optimize testosterone levels and health for most men is somewhere between 6-17%. I think even Thomas said when he got down to around 5% or under body fat he noticed a negative difference in libido.
@@r2153bro is it possible to maintain libido with low body fat on high calories
How are your Testosterone levels at 400? Is this post steroid cycle?
They’ve been like this for years. You don’t need high T To maintain muscle. But cute joke.
@@ThomasDeLauerOfficial it’s not a joke. For your age T levels of 400 are awful. And to build and maintain the level of mass that you have, something doesn’t add up. Also why are you getting upset? I don’t think there’s anything wrong with using AAS.
@@ThomasDeLauerOfficial it’s a genuine question. I have diagnosed hypogonadism and have been on TRT for some time. I’m in awe of your physique. Your T levels are incredibly low given your muscle mass. I guess being that lean can crush your T. It wasn’t an insult it was a genuine question.
I’m sorry if I jumped the gun on that. I get a little tired of people insulting me about it. I didn’t realize it was a genuine question. No I am not on gear. But my testosterone levels have been pretty low most of my adult life. Probably from running myself into the ground a lot. I have absolutely no problem with Gear, and there probably will be a time in the next 10 years that I go on, but for now, I am trying to wait until I am actually symptomatic and don’t feel good before I pull the trigger.
@@ThomasDeLauerOfficialou’re a great dude and I’ve learned a lot from your channel. I apologize if my question came off as rude. I would not accuse you of anything and also I believe people have the right to do whatever they want with their bodies. I do think tho that if you ever start feeling symptomatic of low T, you should consider seeing an endo. Even in general to get regular blood work done and have an idea of your hormone profile. I was around 300 in my 20s and had serious depression. Seeing an endo changed my life and gave me back my life. From talking with friends who have maintained sub 10% BF, many of them have had crushed levels of T just from the sheer toll that being that lean takes on your body. You’ve taught me a lot about Keto, science and your open mindedness when it comes to research is something I admire!
finally some people talking about low oestrogen - knee pain relation especially in women.
I understand what you're saying the process does the damage but still I think the obsession with leanness can sometimes be unhealthy like even if there's really no long term damage from being ridiculously lean is there any long term benefit to going as extreme as some or is it just something people do because it looks cool even while they're experiencing negative side effects I'm just saying people are ridiculously obsessed with it these days like I'm sure there's healthy ways to do it and unhealthy ways to do it but still I think there's a point where just being in that condition itself probably isn't great I'm just talking about the insane bodybuilders that have so much muscle mass they have the symptoms of obesity and so little body fat they have the symptoms of starvation and yet people still think it's somehow part of health and fitness I mean there's nothing wrong with achieving A physique just for the aesthetic because that's how you want to be I just wish people would admit it's all for show and that the sacrifice isn't necessary for most people just being normal fit it's perfectly fine
ronaldo is at 7% bodyfat , runs an average of 8 miles per game, trains every day
average person can't stay at 8% bf , very few can
My lifestyle habits
• Only drink and cook with distilled water (removes 99.9% of contaminants from water leaving just H2O) (Two Megahome 316 deluxe distillers (£180 each) - 4 litres each = 8 litres in 5 hours (every day/ every other day at 550 watts each = around £50 per month electric cost)) - municipal water is treated with chlorine, fluoride and synthetic vitamins, also unless the water is distilled it can’t remove toxins such as heavy metals, medications (such as agricultural run-off; antibiotics, hormones, vaccines etc.) and medications urinated by other people), microplastics, bacteria, viruses, salts, atrazine (study showed male frogs exposed to atrazine grew ovaries and could bear offspring) etc. (it is estimated there could be more than 50000 different chemicals in municipal water). Plastic from bottled water can leach into the water and is also non-distilled except nestle smart water but is in plastic and has agents added which are mentioned next
• Chlorine (chloride) (swimming pools, municipal water, bottled water), fluoride (toothpaste, municipal water, bottled water), salt (diet, ocean, municipal water, bottled water), synthetic calcium (calcium carbonate (chalk)) (synthetic vitamins, toothpaste, white flour, municipal water, bottled water) are calcifying agents which means they accumulate deposits in the pineal gland which is located in the center of the brain and is responsible for producing and secreting melatonin (energy levels and sleep) and I would also say mental lucidity and so I avoid these sources to avoid these agents
www.google.com/search?sxsrf=AB5stBiA0Wr2Hf2PaIFPFUPnSs10kwJ8Gg:1688720849484&q=calcified+pineal+gland&tbm=isch&sa=X&ved=2ahUKEwj7xu6yn_z_AhUvUkEAHdIdCdMQ0pQJegQICRAB&biw=1454&bih=610&dpr=0.94#imgrc=Rcox7ea_899gRM
Don’t put anything on skin that you wouldn’t consume because skin just absorbs it into system -
• Don’t use any chemicals
• Wash with distilled water (small bowl and flannels), wash hair by leaning forward into a big glass mixing bowl and scratching/ massaging head, I brush teeth with oral-b pro 3 electric toothbrush without toothpaste and humble co plant-based floss picks, wash hands with distilled water
• Use IKEA natural rubber gloves (£1 each) when working with municipal water, if get any on skin I rub it off on my clothes
• Wash clothes the old fashion way - repeatedly squeeze it in a bowl with distilled water or collected rainwater which is distilled water (evaporates to gas state leaving contents on the ground then falls as pure water), to remove stains I use a scrubbing brush. Every while wash clothes in washing machine with Nellie’s laundry soda and Dettol laundry cleanser, rinse cycle, then wash in distilled water. Don’t wash bed linin and just turn inside out after one month then replace with new ones every 2 - 3 months. I use a £3 cotton sheet to go over the top of my sheet and lay on that so it preserves the under sheet and the £3 one can be replaced more frequently cheaply. Duvets washed at laundrettes
• Only use pure cotton clothing (or pure wool) and pure cotton bed-linen because plastic (polyester, nylon, polyamide etc.) off-gasses (chemicals released as gas) which enter the body (I use; M&S 10.5 tog duck feather double duvet with cotton outer, M&S firm duck feather pillows with cotton outer, in summer soak and sleep 2.5 tog pure cotton double duvet, amazon NIYS cotton sheet king £14 (I use mattress suspenders to hold it on), amazon linens world cotton duvet cover double with two pillow cases £20) (take linen if go to a hotel)
Reducing stress and blood pressure
• Mindfulness moments of stopping for periods of deeper breathing and checking in with heart beat and blood flow
• Slowing down thought - maybe try thinking or talking like Severus Snape from Harry Potter or agent Smith from the matrix: clear, calm and calculated
Fasting every so often
• Eat last meal early then don’t eat again until same time next day
• Fasting makes the body go into autophagy where cells that are dysfunctional undergo ‘pruning’ and processes that are unnecessary are put on hold because the body prioritizes survival
• (Consult with doctor if necessary and increase calorie intake so to not lose weight)
Exercise
• Jogging, light-weight and bodyweight exercises
• Helps with feeling tired to promote sleep and feel-good chemicals to improve mental health
Diet
• Try to eat only organic whole foods (free from pesticides and in case of animal products antibiotics and hormones)
• Don’t eat fish because of heavy metals, microplastics and fluoride content
• Don’t eat added sugar or sugary foods or added salt or salty foods
• Use distilled water and wipe cooking-ware, plates and bowls with a tea towel before using and wipe cutlery with a tea towel to get soap film off before using which can damage gut lining and kill microbiome
• Use glass cup/ mug, use BPA free plastic for water bottles and food containers (sistema) and use PTFE/ teflon and PFOA free cooking-ware (procook professional ceramic)
• I have noticed in the past some foods can have an associated effect (such as heavy metals or calcifying agent), because of this to try new foods I take a small bite and wait an hour and don’t eat at restaurants
Blue light
• Minimize/ eliminate blue light exposure which is strong enough to damage the eyes and suppress melatonin production which prevents sleep (bright tells circadian rhythm its sunrise/ daytime and time to produce energy)
• Use a low lumen projector (ViewSonic M1 mini (120 lumens)) with settings on low brightness and orange tint
• Put night light mode on laptop
• Wear orange tinted blue light blocking glasses (UVEX skyper with a pair of no cry over the top)
• Put night light mode on phone and use anti-blue light tempered glass screen cover
Sleep
• No blue light sources one hour before bed
• Don’t sleep with phone by bed/ put it furthest away or turn it off or on flight mode
• Turn off electricals that don’t need to be on and don’t sleep with head on side of the bed next to a wall because electrics are interpreted by the brain the same way that light is and so it’s like trying to sleep with a light on
• Sleep with a fan (EasyAcc mini)
As I'm leaning down right now the timing of this video is just perfect. Very informative and right to the point as always. Thank you Thomas! ^^
do some peoples metabolism just allow them to stay lean always. no matter what i eat i always stay sub 8%
Skinny 8% or muscular 8% ?
muscular
roughly 45 to 46% muscle mass
@@craigmorton644 How do you calculate your body fat ? Are you scientifically sure you have 8% or is it more likely to have something around 12 - 15 % ?
Normally it takes work and pain to go below 10% body fat and you cant achieve it without discipline in eating and workout but to give you an answer yes people are all slightly different. Some have good genetics and can eat more food without getting fat.
But as I said 8% with a muscular build is extreme so I have 2 theories right now.
1st. You always eat clean low caloric low carb and high protein food without really recognizing it.
2nd: You calculate your body fat in a not very accurate way like a simple home body weight scale that shows you 8% while in reality you are around 12-15% which still is pretty damn lean.
Being lean is fine, until the food disappears. Then you’re the first to eat the dog 😢
I'm in the 30s% body fat, i hope i get to 15 yo 20%.
I'm stuck at 18%.
Under 12% isn’t needed unless you’re getting paid for it
Just take test their problem solved
Low estrogen causes osteoporosis: weak teeth and bones in both men and women. Very bad
Why are your estrogen levels low?
When i get around 12% or less i look like i do drugs, im so lean looking and so many veins everyone thinks im on steroids
🤣
❤
What would be a great way to reduce levels of estrogen?
Increase testosterone
How many subscribers you think have this problem 😂
2
None - a pretty stupid video.
Where do you hide your body fats, monsieur Thomas??? 😋 I'm always asking me that question when you talk about them (must be hiding in your memories hihihi) 😊
I want to get to 15% bodyfat aka dad bod
I get you there in 3 months, hehehe
Dad bods are over 20%
Take ZMA, consume potassium, don't fear the potato
❤️💖❤️🙏💖❤️💖
Anyone else just happy to hear man and woman?
Thomas delour look up tom haviland Australias best kept secret.
Thomas, Please look at this study and explain fitness level and BUN/Creatinine abnormalities.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5653181/#pone.0180840.ref028
Personally, I have had elevated Creatinine and BUN levels (1.68 & 30, respectively), resulting in a poor eGFR value (58) as of a month ago. I stay hydrated and also eat as much protien as possible, as well as supplement Creatine. I have had a kidney ultrasound come back with good results and aside from the aforementioned, all other biomarkers are fine. I believe that my fitness level has a lot to do with this, as it states in the article, but seems weird to me that I have never heard anything about it from any fitness UA-camr.