10 % body fat nutrition. Getting your “cuts” for awesome looks. Sports Model Competition Prep.
This whole post is dedicated to getting to your leanest self.
To getting your “cuts” or muscle definition, to burning fat, especially belly fat, not just losing weight, becoming often “skinny-fat” and not necessarily looking better, just looking … smaller.
I’m prepping for a Sports Model Competition in 7 and a half weeks and 10% body is what I’m aiming for. It’s the healthiest leanest state for a woman (for life we got to have more fat) — less fat than that almost 100% leads to hormonal issues and loss of periods. For a guy, it equals to 5–6% — men and women have different looks with the same body fat and there is less essential healthy fat for men than for women. Men naturally carry less fat with the same look and more muscle.
Today I’m measuring my body fat % with Bod Pod tech and Fitnescity in NYC — to start working on your body fat, I highly recommend to get it measured precisely, otherwise you might work for frustration at the end, having no proper way to measure your progress, except by looks and mirrors, that are often can be deceiving. Body fat scales, by the way, can be off by as much as 10% of body fat!
Today’s blog edition is about the basics of 10% body fat nutrition, nutrition to get your body fat down, preserving lean and toned look with muscle definition.
What are the tried and proven, scientifically sound methods to get leaner in a healthy way, with no supplements, no crazy methods and starvation?
Here is what I’ve learned from the best in the industry, recent studies and more than a decade of personal and professional experience, and that’s precisely what I’m using to cut for my Sports Model Competition.
Besides the obvious — cutting the amount of food and calories, there are 2 main things I want you to understand an start using, because THAT makes all the difference in how cut you look. All being said, if you eat too much, more than your body needs for all its functions, no matter what kind of food — you won’t get lean and you won’t burn fat no matter how much you train or how good you are with the strategies below. That’s just not gonna happen. Energy balance is still a thing, even though calorie is not a calorie, quality of food matters and digestion, cooking, your gut health, your metabolism and training play a huge role in your fat loss progress.
ONE: Quality of calories
Quality of your calories matters a lot!
You can’t eat 1600 calories from candy or some questionable processed junk, and expect to look like a million bucks on a fitness magazine cover — not gonna happen.
The best foods for cuts, for fat loss and especially for belly fat loss:
Fiber rich non-starchy vegetables, fresh leafy greens, slightly cooked vegetables, the firmer the better, because that requires more energy to digest them and extract any calories, the more fiber the better, since fiber is not digestible calories, just more work for your digestive system
Protein-rich foods, whole foods NOT shakes! Eggs, fatty fish like sardines, salmon, herring, grass-fed meats, poultry, other shell fish, and “fibrous” (muscle fibers) protein foods.
Healthy fats from the protein foods mentioned above, plus nuts and seeds, avocadoes, olives, olive, coconut, MCT oils, grass-fed butter and ghee.
That’s where your calories should come from for maximum cuts and fat loss, but also for maximum energy for life and training, for maximum health, to avoid hunger and cravings, to boost your metabolism and mood instead of crushing them and feeling like a zombie.
The more whole unprocessed foods — the better. Supplements are a second-grade (at best) choice, and there is VERY LITTLE space for any junk, and, sorry to say this guys, but no “pig-out” cheat days eating all-you-can-fit-into-your-stomach junk.
Now, that we understand what kinds of foods we need to eat and understand, that caloric deficit is essential (I consume now 1555 calories a day).
Now we get to talk about macros, or macronutrients, or fats, proteins and carbohydrates in those foods we mentioned above, or to be more precise we need to figure out the ratio of carbs, fats and protein we need to be eating daily.
My ration is: 70% fat, 20–25% protein, 5–10% carbs. All coming from the types of food I mentioned above.
That means, that I consume 70% of my calories from fat, 20% of my calories from proteins and 10% of my calories from carbs.
What does it look in my day of my food?
Breakfast: coffee with MCT powder (70 cal from fat and fiber, here is the link to MyFitnessPal profile for details, add me as a friend there to see my precise daily food diary) plus 3 whole eggs, plus some raw cacao beans.
374 cal: 65% fat, 19% protein, 16% carbs
Lunch: another coffee plus a spoon or 2 of coconut oil, big salad with lots of leafy greens, non-starchy veggies, olive oil as a dressing, canned sardines in water (210 cal), wild salmon canned (385 cal), some snack, like roasted with olive oil seaweed and that’s about it guys.
1 164 cal: 72% fat, 22% protein, 6% carbs
If I train more, do more during my day, more work, more clients, and I feel especially hungry I add more coconut or olive oil, maybe an avocado or some nuts, increasing my fats for energy NOT carbs, because THAT will turn me into a fat burning machine, instead of a sugar/carb burner, that will make me more effective at burning fat and at getting lean and cut.
Macro ratio is VERY important! There are going to be no cuts, if your macro ratio is all over the place, or you eat too many carbs or protein, especially from shakes. The ratio might vary for all of us, but you want to remember, besides the quality of food: go low carb, eat enough protein but no more, fat is for energy.
These are 2 main strategies that I want you to understand and use, when you want to see the cuts and muscle definition. Strategies you can’t avoid or skip.
Keep your carbs low and limit them to non-starchy vegetables for the most cuts.
Consume enough protein, at least 0.8 g of protein per 1 kg of body weight. Although I myself, and I recommend for people who train a lot, like you, I recommend to figure out your lean body mass goal, and consume about 1.5–2x that amount, when cutting calories to avoid muscle wasting. My magic number is 78g of protein, that I get easily from whole foods.
Why keep fats high?
They are absolutely essential to maintain health, energy levels, high levels of mental performance and training, to spare muscles, to keep you satiated and avoid cravings and hunger as much as possible.
There are essential fats. There are essential proteins. There are NONE essential carbs.
Want to skip something? Skip carbs.
Final thoughts, notes and recommendations? What else I’m doing?
We will talk about specific training, that you need to do to get the maximum cuts with the least time investment and the least cardio, but nutritionally, I also do intermittent fasting, consuming no calories for 16–18 hours a day, every day (sleep included).
And I do NOT eat small meals 5–6 times a day. 1 small meal. 1 big meal. No snacks.
Tomorrow stay tuned for: 10% body fat, fat loss, belly fat loss training — training for “cuts” and muscle definition, for your awesome looks.
Want to see what I’m eating these days to get ready to win Sports Model Competition April 28th in New Jersey (IPL)?
And till next time — live as A Better Self Daily!
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