2975: How to Get Below 10% Body Fat as Fast as Possible (The Exact Formula)

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In this episode the guys break down the exact strategy to get from lean to sub-10% body fat as fast as possible. They cover why the deficit has to be dogmatic and consistent once you get below 10%, how to use carb cycling to preserve your sanity and your pumps, why steps are the most underrated fat loss tool and why adding more intense workouts is counterproductive at this stage, how to make peace with hunger that gets louder the leaner you get, why boring meals actually help you eat less, which supplements make a real difference for muscle preservation (EAAs, creatine and whey), why you should cut your training volume in half and play defense with lifting, why sleep becomes exponentially more important the leaner you get, and why cardio should be saved as a last resort for the final week or two — not used throughout. Justin is out sick so this is Sal and Adam only.

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0:00 - Intro

2:19 - Getting from lean to shredded — why below 10% is a completely different challenge

5:20 - Step 1: The deficit must be consistent and dogmatic — no cheating your way through this

8:19 - Step 2: Carb cycling for the mental part — why it works and how to structure it

15:41 - Step 3: Steps steps and more steps — why walking beats adding more workouts

20:04 - Step 4: Get friendly with hunger — it is going to be there and you have to make peace with it

24:20 - Step 5: Tricks for cravings — gum, seltzer, LMNT, boring meals and avoiding hyper palatable foods

29:42 - Step 6: Supplements for muscle maintenance — EAAs, creatine and whey

32:21 - Step 7: Play defense with lifting — cut volume in half and stop chasing gains

37:21 - Step 8: Sleep is non-negotiable — one bad night wrecks your cravings and recovery

39:36 - Step 9: When and how to use cardio — save it as the last resort for the final week or two