Hey, Im in need of some advice regarding my bodyfat levels. Im primarily an athlete, so I want to go down as low as I can while still being able to perform in competition. Depending on the source most people advise to go down to around 10% bodyfat for that particular goal.
Right now Im not sure where to put myself. Could be 15%, could be 12%. I thought Im around 15%, but I dieted for 3 days and already feel sluggish and weak. Dropped around 5kg in all major lifts in 3 days of dieting. For me it feels like: “maybe Im not as high in bodyfat as I thought”. Thats the reason Im questioning whether to only diet for two to three weks (going from 12% to 10%) or for 8 weeks like originally planned.
My stats:
height: 184cm/6 feet
weight: 83kg/183pounds
My lifts:
squat: 170kg
Deadlift: 230kg
Benchpress: 105kg
Chin-Ups: 50kg
We are all different. I try to keep myself around 15% or just under. I still have enough visible ab definition for my liking but the nutrition plan isn’t as hard to follow. I also don’t see any strength drop at this level.
What BF you actually have matters little so long as you are happy with the look in the mirror.
Your weights on your lifts shouldn’t be dropping after 3 days of dieting. That’s all in your head. That’s not even enough time to really have burned any fat. You look pretty lean in your photos, but in my view, you should try to increase calories and add more muscle to your frame. You’ll be able to lift more weight and likely perform better in what ever your sport is.
I took 3 years cutting on a deficit. Its all in the level you want to take things. Typically 190-220lbs i dropped down to 155 at one point. Ive lifted most my life so the last 6months has been a slow clean steady calorie increase. What you put in is what you will get out.
