Get Lean and Shredded: Your Step-by-Step Guide to Reaching 10% Body Fat
10% body fattrainingnutritionlifestyle habits
Understanding Body Fat Percentage
Why Aim for 10% Body Fat?
- Aesthetic Goals
- Performance Improvement
- Health Benefits
Step-by-Step Guide to Reaching 10% Body Fat
Step 1: Set Clear Goals
- Specific
- Measurable
- Achievable
Step 2: Implement a Structured Training Plan
Strength Training4-5 days a week
Sample Weekly Training Plan
Day | Workout Type | Exercises |
Day 1 | ||
Day 2 | ||
Day 3 | ||
Day 4 | ||
Day 5 | ||
Day 6 | ||
Day 7 |
Step 3: Nutrition – Mastering Your Diet
Caloric Deficit300-500 calories per day
Macronutrient Breakdown
- Protein1.0-1.2 grams per pound
- Carbohydratescomplex carbohydrates1-1.5 grams per pound
- Fats0.3-0.4 grams per pound
Sample Daily Meal Plan
Meal | Food | Estimated Macros |
Breakfast | ||
Snack | ||
Lunch | ||
Snack | ||
Dinner | ||
Evening Snack |
Step 4: Monitor Your Progress
- Body Measurements
- Photos
- Performance Metrics
Step 5: Focus on Recovery
- Sleep7-9 hours
- Hydration3-4 liters
- Stress Management
Conclusion
10% body fat