One of the things that I think really helps with this is also doing sports. If your goals are strength/aesthetics *and* physical performance, then you have a clear signal that you're not being healthy if your sports performance gets worse. It's also not limited to pure strength performance because it includes cardio and the mental components too.
I like the focus on sustainability. It's super important that people have a foundation of training/eating that allows them to perform well without tanking their health by either being too lean or too fat in the long term. Finding a consistent regimen that is your "fall back point" has been huge for me. Now I know what I need to do to get leaner, or bulk, and have that fall back point once either one is complete.
10% and below doesn’t even look good unless you have tons of muscle like Mike Thurston which 99% of ppl aren’t coming close to natural. Even then I still think higher % looks better
Excellent video rich in info. Hilarious but kinda sad juxtaposition that it came up in my recommended videos right next to Athlean-X’s “6% body fat is optimal video”. Sad because this one is the one that most of us non-genetic outlier / enhanced individuals need to see. And his has 10x more views. Also, get a bigger whiteboard. Your perceived authority is linked exponentially to whiteboard girth. Love the content x
I'm what one may refer to as "famine resistant" or "an easy gainer" or whatever where in the Dual Intervention model my body mass can be over 125kg (as a 185cm tall man) and I still haven't found the upper end, whereas I now have been living below 90kg for years and I constantly feel that this is below the lower end...big oof, feelsbadman, sucks to be me, it is what it is, so what it takes for some people to live 10-15%BF, that's me 15-20%BF. Yeah.
Little known @omarlsuf fact: That's not actually a bandana, at 9 years old he wandered into a Hells Angels bar, he bench pressed the President.. They were so impressed they tattooed the bandana using a knitting needle and a V8 engine!
Ethan Suplee has said something similar to this. Learning to eat at maintenance level is not given the focus it needs. Too many focus on just bulking or just cutting.
I am reasonably shredded (I am 46 years old) and when I hit about 8% body fat, my libidio disappears 100% and I am always hungry (I can deal with this but) and of course always have like a headache and feeling weak. my cal intake can only be around 800 to 1000 a day WITH heavy physical activity hours combined to maintain it. it is just very taxing and exhausting. if you see my subway NYC training video, you can see good shredding on the abs and of course the vascularity but it is so tough to do it day in day out
Return of the whiteboard. I don't feel 10% is too lean for men to maintain, but anything below, yeah, that could start to get problematic. As you said, that depends on the person.
As a natty i would never walk around at 10% . Also as a natty you dont have the mass to back up the low bodyfat,just looks weird. Being supershredded is for the users only imo.
I worked out as in actual weight training for 8 years and never actually leaned down enough to have serious abs until last year, you have to be serious about it and deal with your sleeves getting looser. You can do it bois
@@jarislamecc vitruvian physique has a video where he works out exactly what weight you need to get to, to have abs and he was bang on. You know you can always put the mass back on if you want. My protein intake wasn't as high as it should have been and I ran after every workout like a noob so I lost more muscle than I should avoid those and you'll be golden. Plus only took me 3 months.
I think using body fat percentage at all is kind of a waste of time. Most people cannot accurately measure it and any body fat percentage looks different on different people. It’s so much easier to simply use a visual metric like fat accumulation around your mid-section. I want to see my abs, don’t want any love handles at all, but am okay with a small amount in lower abs and low back. Getting leaner than that requires I shift more to athletics as my primary training than strength. Everyone is different, though, and I can only guess at what that body fat percentage really is for me (I think around 12-13% but who knows).
I have been always like "just a little leaner" and i genuinely like being in a deficit, but thankfully i am now in a committed bulk (about 300 kcals above maintenance) and after only a couple of weeks i have been getting wayy stronger. I think i suffered from chronic dieting.
I started cutting recently doing cardio 40 minutes Monday-sun eating 2000 calories right off the bat because I’m a dumbass, I’m 5’7 185 probably 20% body fat tryng too get 15 ish, I was actually struggling too eat and 2000 is probably way way too low I got all the sides, feeling lethargic,cold,cognitive decline,insomnia etc ! Was being too extreme? My cardio consisted of moderate speed stationary bike, im not new too bodybuilding or diet but I’m older now and it feels like I’m cutting the “wrong way” “unsustainable” can you help me Omar? Are my calories too low? I’m not tryng to get shredded just lean but idk why I struggle too eat 2500calories atleast , I think it’s my over consumption off caffeine I usually don’t eat untill 12am sometimes later and my energy dips like crazy and I get all dizzy 😢😢😢
I don't think I've ever been at 10%, lol. But as an OLD guy, I have found that people my age who are shredded look like Ass! What do I mean? As you age your skin loses its resilience and elasticity, it gets drier and less moist AND if some body fat is NOT there under it, your defined body will look like a sickly PRUNE-the skin old and dry and shriveled up-older than it NEEDS to look. I have found maintaining some FAT, being over 10% is absolutely fundamental in looking MORE YOUTHFUL. Some FAT is where it is AT if you're over 65, Dudes!
I'm sort of fortunate in that I'm naturally lean and feel most energetic and healthy at 10-12%, still feel good when I'm leaner but I get cold really quickly. The downside is that I feel like shit whenever I try to gain weight. I have to force myself to eat. I think I'm around 15-17% just now and it's torture. Thankfully I'm just trying to maintain from here so I should lean out and feel better in the not too distant future.
@@theempire00 Kind of. It's harder to gain any weight so that makes it harder to gain muscle. So it has its ups and downs. You look shredded year round but you never get any bigger
If you are naturally a meat ball, 10% might be too lean for you If you were always a skinny person, a natural ectomorph, maybe wyou have being below 10% bf your entire life
There’s a fourth thing for the appearance of sustained lean physiques: they aren’t; they get shredded and take big batches of photos once or twice during the year and drip them out throughout over the months between while they live a more normal life.
Do it in chunks. Lose as much as you can then when it gets unbearable go back up in cals to maintain or gain a small amount back then rinse and repeat gradually increasing the amount of time you spend eating more as you get leaner and it gets harder to keep hitting a deficit of calories
@@nickandrews2255 i would disagree. As someone who was 6'3" and 280, I changed nothing about my diet until I got down to 224lbs. Keep in mind my body is very exercise sensitive. But I'm on a diet/cut and the thing that is extremely important is sustainability. Pick a reasonable caloric intake that is in a deficit that you don't hate. I found a 700 calorie deficit is sustainable for me. That's not for everyone. Stay consistent and as you lose weight you'll need to taper more calories off as you get leaner.
Daddy Omar posts a video....my day gets better. In all the years he has been on RUclips, the quality of his content has NEVER gone down in quality. Omar and Eric are so underrated, love their channels both separately as well as on Iron Culture Podcasts. Keep up the great work guys, love the evidence based approach mixed with the fantastic humor
If you got enough lean weight, even up to 15% looks jacked to everyday people. Most will think 12% looks like steroids, and that's the ultimate compliment. To be asked if you use.
I cut to 12% at age of 43 preparing for a Saprtin race. For myself, it was a point of of diminishing returns. Burned out faster, energy went to shit, sex drive was gone...just being honest. 14% was a sustainable sweet spot.
@@shanevision I've found the same. I was able to maintain 11-12% in my 20s (active duty)...but the last time I was down to 13% (about 42) I didn't have any gas in the tank. my lifts started to suffer. Currently 14.5% and feeling great (but man do I miss my 26-year-old abs, lol).
YO. Looking SAUCY af my dude. Question, do you and Eric have a list of boook recommendations? I’ve listen to a few of them once they’re mentioned on the worlds greatest podcast but other than that I haven’t seen any sort of list from you guys on good informative actual books
I feel the low energy thing big time if I don't eat enough. Don't get up early > small breakfast and small lunch, 3rd meal is usually pretty good though. When I eat even if I'm not that hungry I have way more energy.
In my 20s I enjoyed my gym workouts, and I did concrete work and even eating pizza I was like 8% body fat I got calipered. When I was calipered when I was in wrestling about 15 years old I was 10 some percent body fat so because of the increased in muscle mass I had actually gotten leaner. Now I'm in my thirties I still love lifting and haven't had my body fat checked in quite some time but I'm pretty sure it's over 10% but I still have abs.
Loved the video, just wanted to say that something with the audio feels off to me, like the background is too muted to the point where it stands out, and it feels like when you stop talking the sounds cuts off a tiny bit too early/harshly
"We know if someone has a whiteboard on RUclips they must know what they are talking about!" including how to gaffer tape a whiteboard to a wall... Great content, entertaining and logically constructed argument (might need to seek out some RUclips videos on DIY).
Somehow losing 5kg over a year is just too slow for most people, and I get it. But when you are already sub 20%, how are you pulling off any more without juicing like a madlad?
One of the things that I think really helps with this is also doing sports.
If your goals are strength/aesthetics *and* physical performance, then you have a clear signal that you're not being healthy if your sports performance gets worse. It's also not limited to pure strength performance because it includes cardio and the mental components too.
I like the focus on sustainability. It's super important that people have a foundation of training/eating that allows them to perform well without tanking their health by either being too lean or too fat in the long term. Finding a consistent regimen that is your "fall back point" has been huge for me. Now I know what I need to do to get leaner, or bulk, and have that fall back point once either one is complete.
sustain these nuts
@@Diegoaub 😂😂
Omar back with the whiteboard!
10% and below doesn’t even look good unless you have tons of muscle like Mike Thurston which 99% of ppl aren’t coming close to natural. Even then I still think higher % looks better
okay but the “i am what remains” fucking sent me
You look great dude
Excellent video rich in info. Hilarious but kinda sad juxtaposition that it came up in my recommended videos right next to Athlean-X’s “6% body fat is optimal video”. Sad because this one is the one that most of us non-genetic outlier / enhanced individuals need to see. And his has 10x more views.
Also, get a bigger whiteboard. Your perceived authority is linked exponentially to whiteboard girth.
Love the content x
I'm what one may refer to as "famine resistant" or "an easy gainer" or whatever where in the Dual Intervention model my body mass can be over 125kg (as a 185cm tall man) and I still haven't found the upper end, whereas I now have been living below 90kg for years and I constantly feel that this is below the lower end...big oof, feelsbadman, sucks to be me, it is what it is, so what it takes for some people to live 10-15%BF, that's me 15-20%BF. Yeah.
Good Job
Little known @omarlsuf fact:
That's not actually a bandana, at 9 years old he wandered into a Hells Angels bar, he bench pressed the President.. They were so impressed they tattooed the bandana using a knitting needle and a V8 engine!
Ethan Suplee has said something similar to this. Learning to eat at maintenance level is not given the focus it needs. Too many focus on just bulking or just cutting.
Just what I needed to hear, thankyou 🙏
Can I develop congestive heart failure from using pre workout all the time
I am reasonably shredded (I am 46 years old) and when I hit about 8% body fat, my libidio disappears 100% and I am always hungry (I can deal with this but) and of course always have like a headache and feeling weak. my cal intake can only be around 800 to 1000 a day WITH heavy physical activity hours combined to maintain it. it is just very taxing and exhausting. if you see my subway NYC training video, you can see good shredding on the abs and of course the vascularity but it is so tough to do it day in day out
Return of the whiteboard. I don't feel 10% is too lean for men to maintain, but anything below, yeah, that could start to get problematic. As you said, that depends on the person.
Bruhhhhhh!! This warms my heart. Lol.
Great video Omerehzuf but Ancient Warriors season 2 tho?
This is why I stay 20%+ year round.
whats the outro music called ?
WHITE BOARRRRRD LETS GO
As a natty i would never walk around at 10% . Also as a natty you dont have the mass to back up the low bodyfat,just looks weird. Being supershredded is for the users only imo.
But omar if i cut down gradually i cant tank my test levels n say i have genetically low t and hop on trt
Don't try and stay at 10% until you are happy with muscle gain
At first i thought he said “fitness influenzas” but it is influencers 😅
holy fuck the whiteboard is back.
bring back the benches. No balls.
What's crack guys? Omar On Drugs here!
Perma-cutting squad checking in for algo-rhytam
Perma bulkers fat boy squad
Struggling to get under 20% fat gang checking in
Carnivore diet
I worked out as in actual weight training for 8 years and never actually leaned down enough to have serious abs until last year, you have to be serious about it and deal with your sleeves getting looser. You can do it bois
Not worth it, fat boy up
I’ve never been big enough to tell myself I need to lean down. I’m jealous
@@jarislamecc vitruvian physique has a video where he works out exactly what weight you need to get to, to have abs and he was bang on. You know you can always put the mass back on if you want. My protein intake wasn't as high as it should have been and I ran after every workout like a noob so I lost more muscle than I should avoid those and you'll be golden. Plus only took me 3 months.
Instructions unclear: went on a dreamer permabulk
Kyriakos approves.
Y-you too?
Dear Back Guy,
We neeeed,
BASICALLY OMAR ISUF.
Sincerely,
Every Raskol Ever
I think using body fat percentage at all is kind of a waste of time. Most people cannot accurately measure it and any body fat percentage looks different on different people. It’s so much easier to simply use a visual metric like fat accumulation around your mid-section. I want to see my abs, don’t want any love handles at all, but am okay with a small amount in lower abs and low back. Getting leaner than that requires I shift more to athletics as my primary training than strength. Everyone is different, though, and I can only guess at what that body fat percentage really is for me (I think around 12-13% but who knows).
Being shredded could be a nightmare and not everyone can do this good job Omar 💪
I have been always like "just a little leaner" and i genuinely like being in a deficit, but thankfully i am now in a committed bulk (about 300 kcals above maintenance) and after only a couple of weeks i have been getting wayy stronger. I think i suffered from chronic dieting.
Being lean is an undesirable condition for building muscle mass
Love having Omar back. It's refreshing to listen to a healthy and balanced perspective on being shredded
He’s just making stuff up. Anyone can be sub 4% by becoming a good marathoner
@@soonaheroyou're the one making stuff up lol. The cheek of some people
I started cutting recently doing cardio 40 minutes Monday-sun eating 2000 calories right off the bat because I’m a dumbass, I’m 5’7 185 probably 20% body fat tryng too get 15 ish, I was actually struggling too eat and 2000 is probably way way too low I got all the sides, feeling lethargic,cold,cognitive decline,insomnia etc ! Was being too extreme? My cardio consisted of moderate speed stationary bike, im not new too bodybuilding or diet but I’m older now and it feels like I’m cutting the “wrong way” “unsustainable” can you help me Omar? Are my calories too low? I’m not tryng to get shredded just lean but idk why I struggle too eat 2500calories atleast , I think it’s my over consumption off caffeine I usually don’t eat untill 12am sometimes later and my energy dips like crazy and I get all dizzy 😢😢😢
Permabulk gang checking in
I'm 10 percent not bodyfat.
full
I don't think I've ever been at 10%, lol. But as an OLD guy, I have found that people my age who are shredded look like Ass! What do I mean? As you age your skin loses its resilience and elasticity, it gets drier and less moist AND if some body fat is NOT there under it, your defined body will look like a sickly PRUNE-the skin old and dry and shriveled up-older than it NEEDS to look. I have found maintaining some FAT, being over 10% is absolutely fundamental in looking MORE YOUTHFUL.
Some FAT is where it is AT if you're over 65, Dudes!
I'm sort of fortunate in that I'm naturally lean and feel most energetic and healthy at 10-12%, still feel good when I'm leaner but I get cold really quickly.
The downside is that I feel like shit whenever I try to gain weight. I have to force myself to eat. I think I'm around 15-17% just now and it's torture. Thankfully I'm just trying to maintain from here so I should lean out and feel better in the not too distant future.
Naturally leaner also means harder to make gainzzz?
@@theempire00 Kind of. It's harder to gain any weight so that makes it harder to gain muscle.
So it has its ups and downs. You look shredded year round but you never get any bigger
Bro bring back cheff buff and your old funny content. Nobody cares about this shredded stuff no more it’s 2022 we about to probably extinct soon
Unless you are AthleanX, we don't criticize him, on the contrary, am I right, Omar?
If you are naturally a meat ball, 10% might be too lean for you
If you were always a skinny person, a natural ectomorph, maybe wyou have being below 10% bf your entire life
I've missed your videos dude. Great content as always.
Around 12 a 13 % is the best of both worlds. Enough fat percentage to support your immune system and shredded enough to see your abs.
There’s a fourth thing for the appearance of sustained lean physiques: they aren’t; they get shredded and take big batches of photos once or twice during the year and drip them out throughout over the months between while they live a more normal life.
Decided to cut heavy during the pandemic, got down to 165lbs and at 200lbs now I finally feel normal again
The natural dilemma... look good with the shirt off or big with a shirt on 🤷♂️
what do you do if you have 35% BF and need to diet for a long period of time (e.g 9 months) to get down to resonable BF like 14-18%?
Do it in chunks. Lose as much as you can then when it gets unbearable go back up in cals to maintain or gain a small amount back then rinse and repeat gradually increasing the amount of time you spend eating more as you get leaner and it gets harder to keep hitting a deficit of calories
Carnivore diet
@@nickandrews2255 i would disagree. As someone who was 6'3" and 280, I changed nothing about my diet until I got down to 224lbs. Keep in mind my body is very exercise sensitive. But I'm on a diet/cut and the thing that is extremely important is sustainability. Pick a reasonable caloric intake that is in a deficit that you don't hate. I found a 700 calorie deficit is sustainable for me. That's not for everyone. Stay consistent and as you lose weight you'll need to taper more calories off as you get leaner.
snake juice and small high fat keto meals (500 or so calories 3-5x / day) worked well for me
Daddy Omar posts a video....my day gets better. In all the years he has been on RUclips, the quality of his content has NEVER gone down in quality. Omar and Eric are so underrated, love their channels both separately as well as on Iron Culture Podcasts. Keep up the great work guys, love the evidence based approach mixed with the fantastic humor
3:20 Bruce Bogtrotter
"Eat it!"
"Enjoy the entire confection! See you at lunch."
Zyzz was shredded though brah he was a sickkunt he could make it brah
If you got enough lean weight, even up to 15% looks jacked to everyday people.
Most will think 12% looks like steroids, and that's the ultimate compliment. To be asked if you use.
Omar in the background calms my anxiety.
My goal has always been 12%...but at 43...it's crazy hard. Thinking 14% over 40 is "good enough"
I cut to 12% at age of 43 preparing for a Saprtin race. For myself, it was a point of of diminishing returns. Burned out faster, energy went to shit, sex drive was gone...just being honest. 14% was a sustainable sweet spot.
@@shanevision I've found the same. I was able to maintain 11-12% in my 20s (active duty)...but the last time I was down to 13% (about 42) I didn't have any gas in the tank. my lifts started to suffer. Currently 14.5% and feeling great (but man do I miss my 26-year-old abs, lol).
Omar's white wall making me feel like my phone screen is scratched
When the whiteboard is duck taped to the wall you know business is about to pick up
For the sake of my 20 percent fat body I hope 10's to low hahaha.
Pleeeeeasae include representative bf%s for women as well, I swear there are dozens of us!
I never try
I do
I’m totally the Omar of my coworker group.
I like to stay around a nice health 45% body fat
gonna eat my fucking vegetables and do calves
im 20% and i would be mkre than happy to maintain 14-15% year round once i cut
15% dat sweet Goldilocks middle-ground.
"Embrace the bloat." - Kyriakos
10% is enough… If you like plateaus and injuries. The veterans know..
eh injuries? more like plateaus. Wasted 4 years of gains
I have no visible abs why am I watching this
YO. Looking SAUCY af my dude. Question, do you and Eric have a list of boook recommendations? I’ve listen to a few of them once they’re mentioned on the worlds greatest podcast but other than that I haven’t seen any sort of list from you guys on good informative actual books
Wtf is that outro, i thought this guy owned a gym house
good old whiteboard Omar videos!
You brought back the vegetables 🥹
About 22% now. Down from 26% Would froth to get to around 12 - 14% Was lean in my early days. It would be nice to get it back.
Yes, please make a video on our modern obeseogenic environment
Sick tank top. I needs me one 🌝🌚
Oh no he's got the white board out again.
Zyzz is rolling in his grave right now
Omar, can you do a video on shortened vs lengthened position training and if it's just bro science please?
Huge dislike from Vshred
what bf% do you have in this video?
I feel the low energy thing big time if I don't eat enough. Don't get up early > small breakfast and small lunch, 3rd meal is usually pretty good though. When I eat even if I'm not that hungry I have way more energy.
In my 20s I enjoyed my gym workouts, and I did concrete work and even eating pizza I was like 8% body fat I got calipered. When I was calipered when I was in wrestling about 15 years old I was 10 some percent body fat so because of the increased in muscle mass I had actually gotten leaner. Now I'm in my thirties I still love lifting and haven't had my body fat checked in quite some time but I'm pretty sure it's over 10% but I still have abs.
It's fluffy season!
”Fitness Influensas”
We sustainably sexy
Always striving to be in that happy medium where I am big and muscular and still have some abs.
“ Danger zone “
Zero sex drive for me
is this tank not out yet?
Do you still lift?
Loved the video, just wanted to say that something with the audio feels off to me, like the background is too muted to the point where it stands out, and it feels like when you stop talking the sounds cuts off a tiny bit too early/harshly
Thank you dad
Omar had to tap the barbell saying "good job" after his deadlift @5:41
Let's go!
I like 18%
"We know if someone has a whiteboard on RUclips they must know what they are talking about!" including how to gaffer tape a whiteboard to a wall... Great content, entertaining and logically constructed argument (might need to seek out some RUclips videos on DIY).
Somehow losing 5kg over a year is just too slow for most people, and I get it. But when you are already sub 20%, how are you pulling off any more without juicing like a madlad?
Nothing like a lesson from the legend himself
You cant tell me Mike Chang wasn't natty without a white board and a PIE CHART