Diet Help - Getting Sub-10% BF Diet

Nutrition
41

As @marine77 said, eating like this for any period of time is gonna mess with your hormones and kill your metabolism. Low calories and
Judging by your stats and pic i would say your LBM is around 165lbs.
I think you should structure your diet like this:

Protien:200g(800cals)
Fats:60g(540cals)
Carbs:190g(760)
This is still pretty low IMO but it’s a start. Remember even when cutting more(cardio/training) is not better. On top of eating like above I would throw a “cheat” or “free” meal in 1-2 times per week. Not eating shit but just more. I usually go for sushi 1-2 times per week even when cutting. I eat 500-600cals over my goal on those days. This will keep you metabolism working for you. The last thing you want to do is have you metabolism meet you expenditure especially with low cals. You will be stuck just like you are now.

I think this would be a great start along with a decent resistance training plan. How many days per week can you train? How any days per week do you want to box?
Will you go to a gym for this training or do you train at home?

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42

I hear women say this a lot and I chuckle every damn time.

Everyone already hit the nail on the head. Add free weights, even a moderate amount of strength training is going to make you look better and make it easier to shed body fat.

I’ve done both boxing and powerlifting. Boxed at light heavy (175lb) and lifted in the 198’s (usually walked around at 205). I looked waaaay better in powerlifting shape even though my diet was meh. Muscle is the answer.

43

Matt Jansen did a nice Q&A yesterday that seems to apply here.

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44

Hot take guys… he’s not actually eating 1400 cal :astonished:

Think statistically. What’s more probable? He’s in the bottom 0.1% of metabolism? Or someone exaggerated the truth on an internet forum?

Something to think about before long posts about “starvation mode.”

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45

How dare you bring statistics and reason into this discussion. You should be ashamed of yourself sir.

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46

Weird thing to exaggerate about but it is the web… never know nowadays :slight_smile:

47

Really? I think it happens all the time. It’s not necessarily malicious. Folks don’t strictly weigh/ count everything and have no real idea what they’re actually eating. They’re hungry, and they eyeball what a “perfect” day would look like, and think they must be really low calorie.

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48

there’s a whole show around this premise. Secret eaters

49

That’s more around addiction, isn’t it?

50

no. The premise is that ppl unknowingly eat a lot more than they think (e.g., a couple pieces of candy here, a slice of cake there, extra sauce…)

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51

Gotcha! Perfectly on-point then

52

For sure… but lord knows some people exaggerate the weirdest shit

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53

Thanks for the input and the video - very helpful.

I really was at 1400 for 2 weeks now but will up it to roughly 2000 and add free weights to my training to see what that does.

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54

Make sure those calories are close to the macros i gave you. You need high protien to do what you want to do.

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55

If you were truly at 1400 cal for 2 weeks, and your scale weight did not drop at all, then please get in for a physical asap. Given your activity levels and weight, you really should get some blood work done and check your hormones, thyroid, blood glucose levels, etc. This is very alarming. And jumping to 2000 cal right off the bat will likely lead to some pretty rapid weight gain FYI.

FWIW, I believe that you believe you’ve eaten 1400 cal over the last 2 weeks, but I still don’t. And I really hope I’m right, because the alternative is a situation well beyond the expertise you will be able to find in this forum.

Good luck.

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56

are you a troll? You have to lift weights to look good.