6% Body Fat is Ideal For Men (HARSH TRUTH!)
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- čas přidán 18. 02. 2023
- Have you ever wondered what the ideal body fat percentage for men is? If so, then you are definitely going to want to watch this video. In this one, I am going to discuss what I think is the ideal body fat percentage for men and whether or not that is achievable for you to get to as well as maintain that as well.
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In today’s AX Jeff, Jesse and I are going to discuss a comment that was left on one of my videos regarding body fat. While the commenter seems to think that I’ve said that 6% body fat is the ideal spot to be in for men, especially in comparison to the 15% that was attributed to others, I’ve never actually stated that. I myself am extremely lean with a body fat percentage around 6 or 7%, but do I think that everyone can and should be at the same level of leanness as me? Well, no.
I understand that being as lean as Jeff Cavaliere is a goal for some, but not the goal for everyone and that’s okay. Let’s start with figuring out what your goal is and that comes with identifying whether you are looking at aesthetics, athletics / performance, strength, or in the case of Jesse; all the above.
For athletics / performance, your body fat levels should be determined by the demands of your sport. But even within the same sport, different positions will have different requirements. In the case of football, a wide receiver is going to need to be at a lower body fat percentage in order to perform at the highest level compared to an offensive lineman who is try to carry as much size as possible to prevent being run over by the defense. Depending on the sport and the position, the idea that lower body fat leads to compromised athletic performance is nonsense.
When it comes to strength, we’ve all heard the notion that you need to carry as much weight on their body as possible to move heavy weight on the bar. This often comes with a bulk and cut - adding as much size to your frame as possible to move as much weight as you can in order to grow via overload. After that, cut back down to a level of leanness that is desirable. I will tell you right now, you can still be strong without bulking. You can be lean and strong. Jesse is living proof of this with his deadlift at 550 lbs and his squat over 400 lbs while remaining fairly lean.
When it comes to aesthetics, there are 3 important things to take note of. First, is that we should be describing leanness in percentages instead of using terminology. Ripped, shredded, lean, and diced all could mean different things to different people - at least with percentages there is an objective view that all can agree on.
Second, the leaner you are, the more muscular you will appear. Lower levels of body fat will show more definition, giving the appearance of greater muscularity. Take a look at Bruce Lee, someone considered a fitness icon, and his muscularity. He was not a large individual, but he was very lean which made his muscles appear larger. If he added body fat, inversely he would be considered to be skinny.
Thirdly, while subjectivity rules here, I can safely say that 9-10% body fat percentage looks better than 15-17%. The definition and muscularity are going to be enhanced at the lower levels of body fat, creating the appearance of more muscle. If aesthetics is part of the goal, then having a lower body fat level, such as 10% is likely where you are going to want to be.
As I have said previously, body fat levels as low as mine which is in the 6-7% range, is not for everyone. In fact, I would argue that while most people can get to this level of leanness, a large percentage of people won’t be able to maintain it. Why? Our bodies have a set point at which we are able to comfortable remain at a lower body fat level. Some people simply cannot get past a certain body fat percentage and others can, but feel the side effects of it.
The idea is to find your set point; the lowest you can get to and maintain it in a healthy manner without any negative side effects. Once you find your set point, you know exactly how lean you can get and maintain year round with the proper discipline.
If you are looking for a day-by-day meal plan to go along with your workouts to help you get lean and athletic, they are included with every workout program I designed that can be found at the ATHLEAN-X website via the link below.
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Great Information as Alway's!
Jeff, I need your help!!! Send an email, or read mine!!!
Bodyfat % is what each individuals happy with
Click baits are simply showing that there is no knowledge behind,just because u can talk nicely for years to idiots and they think that u know something,I do look,feel and can fuck you up in any kind of fitness rivalry and my knowledge is based on 70s and 80s book that I have from grandparents as they were studying and found them in garage,I usedt to thought that u know something but most the shit I tried implement from your channel and I only started to have more and more injuries🤫🤫🤫😂😂😂idiot
Didn’t win this time :(
I'm an MMA fighter, and I absolutely hate getting shredded before a fight. I can't focus, I'm hungry, I'm groggy, I just hate my life at that level of leanness. When I fought at sub 10%, I got absolutely destroyed. I am never cutting below 10% ever again.
Cool, wich organisation do you compete in? 🙂
Yea as someone who played D1 soccer and many years of personal fitness while having a career etc I've found 10% body fat is ideal for men. 6% is nice but too low to be maintainable.
Just take more drugs
@@JFinns yeah only very few people with exceptionally good genetics will be able to maintain 6% body fat over a longer time. Imo like 10%-12% body fat is a good goal to aim for
Were you on keto? Cause thats a game changer to me. I'm at 7% and feel great
When asking "What is your goal" the goals considered were "Aesthetics, Athletics, and Strength." My brain went straight to, "What is the ideal body fat percentage for optimal health, longevity and disease prevention?"
Which goes back to what he was talking about with set points. There isn't going to be an ideal percentage for everyone. More so there would be a range, and there's no magic spell that can be cast to tell you what your specific percent is based on your genetic makeup. It's gonna change with gender, age, height, hormone levels, etc.
My view based on current research
20s and 30s - eat to build muscle and strength. Clean eating, but edge on the side of more rather than less, especially protein
40s - start getting used to reducing calories slightly (comfortable being hungry) less important to build new muscle, but important to maintain existing muscle
50s and 60s - start calorie restriction, even if it means slight loss of muscle. Have long periods (20 hours or more) with minimal protein, to inhibit mTOR
Let body fat be an outcome of this behaviour rather than a goal
You know the answer, but can't handle the truth. for longevity it's all about being as tiny as possible. Low body fat as a side-effect of eating as little as possible and have just enough muscles so that you don't fall and die.
@@treali that’s not proven yet, I know why it’s generally believed, but it’s not proven. While caloric restriction definitely seems to improve lifespan, more importantly that applies to animals we’ve studied. Time and time again that has been hypothesised and found not true in humans.
Furthermore, the most reliable form of recognising lifespan isn’t necessarily tied to caloric restriction but simply a well-balanced, whole-food diet (stop buying into eating low carb and start eating healthy carbs for example), and be physically active, while also keeping your brain healthy too.
@@jambojack Your theoretical advice is rather dangerous to older people. Who cares about mTOR if you're old and frail and need assistance to help you move around? But it's a free world: when you're 60, you reduce your protein, lose muscle mass even quicker and see what happens. I'll do the opposite and enjoy my ribeye steaks and protect my muscle mass and strength as much as possible. I bet I have a better quality of life in my old(er) age.
At 6% I went from elite level college swimmer to being in a treatment center for disordered eating. At 12-15% I competed as a professional triathlete for 4 years in my late 30s, with kids and a full time job. Focus on the process and the rest will work itself out the way it's supposed to.
Yeah, 10-12% is ideal 15% is not really bad but 6% is ideal better dress warm 😉 this is an absurd not healthy at all.
i think 6 percent is too low
6% is for CZcamsrs trying to sell programs
And notice they never gain any more muscle...but they look good on camera
Usually for sports and disciplines in which you need to be explosive 10-12% is what coaches usually recommend, im a javelin thrower and i receive coaching by the record holder in my country, and he told me that with a low fat % i would be more prone to injury and less explosive
@@jonathanferrari425 fact's. The idea that shredded is more athletic is just ridiculous. It totally depends on the sport and even then, very few sports are you better at 6% than 12%.. Other than sports where they have to weigh you in.
"Lean" over shredded.
I settled at around 13-15% after finding myself constantly hungry and cranky at 11-12%, and I’m really happy with my physique and athletic performance.
Huh. Most people are able to stay at 10 percent. I guess it'sd genetics though
@@Blinkers2007GameDev I toss myself for a long time I should be able to do that. Maybe I was, and my estimation was wrong? I don't know. But I'm happy now.
idk why anyone would want to be 6% body fat, if your natural at 6% bodyfat almost everyone will feel like crap and be starving and have no energy, thats no way to live, being super lean isnt everything, 13% to 15% is a great range
@@willsgaming1481 it took me a while to get there mentally. I fell into that trap of allowing myself to value my physique to that degree, though at no point could I elucidate why.
@@Blinkers2007GameDev Are you smoking crack? 99% of people are higher than 10% body fat
To get to 6% without drugs and without losing muscle is insanely difficult for 99% of the general population.
That’s still a lot of people , 10,000 per million people
It’s more mentally tough
As long as you're eating properly and meeting your macros, i can recommend trying a digestive enzyme complex. Don't overuse, take regularly, or take if youre not planning on eating correctly. But if you do those things and try its great for aiding proper digestion and helps cut a little. Don't try to take it thinking it will do the work itself however
@@ZeusEBoy What is this enzyme?
@@ZeusEBoy just eat pinneapple
The last few years I’ve taken my gym and dieting goals very seriously. I tried to reach a 10% body fat, and the lowest I got to was 11.2 (according to the machine I was using, I know a number of factors can change that). Tbh, I don’t see the point. If I was an influencer or getting paid or sponsored to build my lifestyle around it, I’d keep going. But I do it for myself, and it’s exhausting maintaining an unnecessarily low bodyfat for no real practical purpose. Nowadays I am anywhere between 12-15%, which is a maintainable level that I’m happy and comfortable at. I can still have some leeway on my diet, look good and have solid muscle definition even without a pump, and having a little higher bodyfat helps fill you out your clothes which is how everyone except my wife see me anyway. When you’re sub 10% like Jeff and all these influencers, you might look great in pictures and videos but in person you’re actually quite tiny and don’t even look like you lift. Respect to people who do maintain a sub 10% BF, but the juice just isn’t worth the squeeze in my life.
I never was able to get so low bf, but I totally agree with you. My goal will be around 15% BF, I'm working for that😁
@@phaa84 same. I want to get to like 12-15% if I can. Sub 10 doesn't even look good on the eye to me personally, neither irl not in pics. Plus, I like being a tad larger and broader, looks better in clothes. Not everyone thinks it's an ideal look, specially since I'm not quite tall but that's gonna be my end goal I feel.
I've been 6.4 percent and you're right where I did look thin in a lot of scenarios. But when I was in the gym, with a solid pump, I definitely looked like I lifted. More so than 99 percent of anyone that was in there.
I try to maintain sub 8% BF almost exclusively to get as vascular and striated as possible. Veins are an unhealthy obsession of mine...if I don't see them popping everywhere, I get depressed. Couldn't care less about my strength as I'm not a powerlifter or my decreased libido since I'm never getting a girl anyway 💀
@elik.464 Hey that's awesome dude, I definitely feel ya on the little changes in your body having an affect on your mindset but you definitely should not be getting depressed about it my man. Maybe have a chat to someone coz that's not healthy, I used to be the same but with age I've realised it doesn't matter, just another milestone to overcome 💪💪 keep striving dude 🔥
0:33 Question
2:10 Athletics
5:20 Strength
6:50 Aesthetics
8:10 Myth
11:00 Explore
12:35 Health
14:10 Fact
16:10 Answer
Thanks man
Thanks NOM NOM
God bless you!
LOL 😂, hey Nom-Nuts.... be a real man and stop removing my comments. By the way, what would we do if Nom-Nuts didn't repeat what we just watched in the video?
My Man~
FYI - The "Rugby" is actually Australian Rules Football. The point is well taken though, you find some of those guys running around with very little body fat. In Ben Cousin's case (the guy pictured), there was a lot of Meth and Coke going on too, but the point stands...
God damn. Jesse, that's a sick deadlift my man. Big respect.
I'm amazed
And he made it look so damn easy too. Jesse's a don.
The girl in the background looked impressed too. I’m impressed! And the squat!
I'd like to know how much he benches though.
Key words, YOUR health, YOUR set point, what is right for YOU, I know that when I was in my 40’s to early 50’s I was much leaner and felt much better, have no idea what my body fat percentage might have been, I just know I felt better and fit better in clothes, now in my early 60’s (life happens) I’m in re-set mode and working back to feeling better and better health, it’s taking time, but the results are happening, Jeff thank you and kudos to Jessie, always a wealth of knowledge and encouragement on you channel 💪🏾
So well said, I managed to get to 6% for 5 months and my body was not happy, looked a little better than 10% but everything was not happy. So went back to my norm 10 and everything went back to normal. So you are absolutely right.
At 6'1" I was 350lb, and not the beefy kind. My setpoint is high, I'll never have abs while feeling healthy. Over 10 years I've been able to get down to 185lb while adding significant muscle, and I'm extremely happy for that.
I don't care that I'll never have abs, I want to feel and look healthy. Achievement unlocked 😁
Great progress brother. Stick with the iron game and you’ll surprise yourself - if you want abs you can have them without getting stupid lean.
Sounds like some coping bro, everyone wants Abs if you can attain them
Do you train abs for hypertrophy? makes a big difference.
But I digress, you’ve made inspiring progress regardless.
@@bigt2731 cringe
Nice work man! This community is focused more on appearance than health. So, don't take their comments to heart. Health before appearance is solid prioritizing.
Jeff also says to be 60% body fat to avoid muscle imbalance.
It took me about two years to get from 22% body fat to 9.5% body fat. 9.5 feels like the "right" level for me in terms of having max athleticism. I feel stronger and faster at that level. But most importantly, it feels sustainable. I eat reasonably during the week (I don't count calories) and I eat whatever I want on weekends. It hasn't been as difficult as I thought, it just requires an intuitive ability to make sure I'm not overdoing the meals.
That's still very low...
@@roising.3221 It is. I'm guessing I'll probably bounce around between 9-10% for the next several years if I maintain right.
@@StefanosMarinos oh I absolutely am. It's not specifically because I'm a lower body fat percentage. It's because I work out like a demon and my body fat percentage dropped as a result of increased metabolism and muscle mass. My lean muscle mass is higher at 160 pounds then it was when I was 180 pounds. So yes, I'm objectively stronger now. It's not even a question. Fat does nothing for your strength.
@@StefanosMarinosRight... because you guys know each other and lift together? 😅
Some people can't be at 22 percent and feel energetic and healthy enough to safely perform like a powerlifter. At the same time others will have more strength and success at that level. It depends on the person's genetics first, as well as their discipline.
@@StefanosMarinos 😂 I like your energy bud.
Great explanation. I was just having a similar conversation with a client yesterday. What's most interesting is people tend to use their own logic and feelings to base their position about this topic on. When you ask them how they came to that conclusion, it has been common in my experience for people to begin by saying, "Well, I just figured..."; pure anecdote.
Absolutely great discussion. Very useful and informative. Thank you Jeff, and Jesse too.
I was at a very low bodyfat when I was younger, competed in judo. I was only 132lbs. I retired from Judo, hit the weights really hard, ate a tone of protein, got up to 175 which is probably a healthy weight for me. Fast forward past grad school, I was up to 240. I'm down to about 200, still working on losing the fat, people comment on how huge I'm looking, it's the same amount of muscle, I'm just losing fat. . .
The struggle to reach and maintain a body fat level seems to me a function of the exact foods consumed and perhaps the exact timing (balanced against exact workout output).
Jeff is Jeff because he does what Jeff does. Every. Single. Day. What he said is exactly right, I admit I don't have the mojo to hit that goal. I am literally incapable of staying on track long enough to do so. But I do what I can...
Great content as always, and context matters so much, as in most everything. Thanks Jeff!
Very strong Jesse. Great work. I’d like to hear some of Jessie’s programming for strength while staying lean and not looking bulked.
Great advice and Jesse was killing it! 👏🏽 Love and respect for sure.
Thank you Jeff for you amazing content!
One of the most informative, and affirmative uploads I've seen, on this whole issue.
Glad it popped into my feed.
I remember in high school i was at 6% body fat but i had all day to train and exercise, now that im 30 i wish i never stopped exercising for 10 years now im getting back into it and i feel the difference.
Awesome video like always Jeff!
Started watching Jeff well over 10 years ago. It is truly amazing how this guy hasn’t changed at all. Looks exactly the same. Goes to show what discipline and being health conscious can do for you.
I always turn to Athleanx for an honest workout. There is no sense wasting time, effort, and risk of injury during a workout. I have a long term illness and I struggle daily to try to build up strength and endurance. Thus, I turn to Athleanx and do my best. Cheers to you Athleanx! Many thanks for your tips and tricks which you make available on the net for free every day.
Great video, Jeff and Jesse, I’m 53 and I just keep eating right and doing your workouts and I’m seeing great results, keep up the good work
Hell yeah 💪🏾
Did you finish the video before commenting?
@@bm0v483notification squad gets to see the video earlier 😉
@@bm0v483 yeah why are we taking a quiz? Did I not answer the way you liked? I don’t get it.
@@jaybman2700 Because he's talking nonsense in that video. 6% body fat is sustainable? No, it really isn't
Aesthetics is in eye of the beholder and varies per individual; some people can look their best with 6±% body fat, but others could look their best with 10%+. Performance, Strength, goals, general health...totally varies per individual. I think Jeff analyzed it very well with all the variables! He knows his shit.
Jesse is killing it, I haven't kept up with the channel enough to see how strong he has become! 💪
I’m 44. My return to the gym after a long hiatus was due to my blood pressure. Wife said get it down on my own or the next step was a doctor visit and meds. Within two weeks following the 100 series, my blood pressure is normal. I’ll add that I have cut out refined sugar from my diet and I do my best to follow simple but better eating habits. I’m not as disciplined as I’d like to be but I’m making small steps in the right direction. I don’t know what my body fat % is. I’m 5’9” and down to 172 lbs. The results are starting to show. My ultimate goal is keeping my blood pressure normal and feeling better. Energy levels are already up. This isn’t a short sprint, this is my new lifelong journey and if I look “good” in my own eyes along the way it’s just a bonus. Thanks for this video and all the others. They’ve helped me out tremendously
I’m stuck at 15% but I know and understand that I don’t carry a lot of muscle, I need to focus on adding more muscle mass to look great, my goal is to be able to be lower than 10% but let’s just see how my body transforms during the years! Thank you Jeff
Have you tried doing a 1 set HIIT session after a heavy lifting session?
I recommend just building muscle and track calories
@@adamtlewis8340 why? So he can screw up his lifting gains? Why would you recommend someone trying to add muscle to do HIIT after a lifting workout?
I’m 5-11 194 10.5% now… @12.5% body fat scanned the first week of January. Oh…I’m 53. I did carnivore for nine months and loved it mostly for the elimination of sugar and low carbs helped with skin and inflammation. Reintroduced low carbs and some veggies in January(
I was at 38% now around 13%. Shooting for 9 or 10 %. See how if feels from there. I agree that muscle size will make a huge difference in appearance. 12% on small muscles doesn't look like much. 12% on 18" arms looks pretty good.
What's your weight buddy?....
Severely reducing my sugar intake and fasting has allowed me to lose 30 lbs in 3 months. Food is the biggest and hardest factor because although I've been exercising the whole time, I'm only doing like 3 days out the week and very little exercising at that. Walks, situps, and pushups mostly.
I appreciate the message greatly! No arguments!
I'm an old competitive swimmer; I've tried just about everything - (diets, strength training, different types of swim training) - and the goals I set are timed. I've had PRs in general weight categories, and PWs (personal worsts) at the same weight. Had more to do with technique, strength and endurance, but also a lot to do with the quality of diet. I did notice a drastic increase in mileage capability with acupuncture - (max 40 k weekly workout all the way to 60 +.) I try to limit variables when trying something new, and the acupuncture results (liver meridian) was the only variable when I wanted to swim that kind of mileage.
So for me, speaking of only goals I set, the pace clock in the pool and/or the lake (using a watch and Google Earth measured distances in lakes and rivers) are my biggest interests. Performance.
However, as I age, I find it increasingly necessary to weight train in order to maintain strength and joint health.
Thanks for your videos; I take them very seriously!
Hi Jeff... Thanks for the great content, Jesse... Wow, awesome lifts, inspiring
Hello guys, really appreciate your content.
I know it’s very individual, but can you make a video about working out with scoliosis (especially deadlift)? Of course I mean mild-moderate stages.
Some people are saying deadlifts are strongly forbidden, others say the opposite
I hope one day you will cover this subject. Thanks again for all your effort
Thoughtful response as always.
Thank you Jeff ! As always very informative and interesting 👍
Very informative, Thank you!
Wow Im really surprised by Jessie's progress! great work!
I walked around with 15%. Now trying to get lean and now between 12% to 13%. And still feel great as if i was at 15%. Didn't felt anything negative,but feels amazing seeing the 4pack coming out for the first time.🔥 And that is just by cutting the fast food and soda and took *CLA* .
12% and 6% is an even bigger jump
And at 10 percent you would see your 6 pack :)
Over the years I have found out, that the more intense I train, the less hungry I feel over the course of the day. On the contrary, the lighter the training, the more hungry I feel.
Intuitively, it seems to me that it should be the exact opposite...
Thanks Jeff for the great content!
Same I can go all day without eating on training days. Non training days I’m starving.
There's some research suggesting HIIT triggers hormones that minimize hunger, whilst the opposite happens with Steady State Cardio for example. This could be a reason why people who run marathons struggle to burn bodyfat, despite expending a significant number of calories during their training.
Same here
Hi Jeff. I'm 58 and have turned myself Into trash with tobacco, unhealthy foods and Alcohol. In my thirties and forties I lifted, biked, ate well and drank moderately. I've also had three shoulder surgeries, two reconstructions and one labrum tear. This was caused by prior hobbies (Pro Skydiver, Race car driver, Boxer and poor weight lifting form.) I've watched your videos and adjusted my weightlifting form, so educational, thank you. I've been working out for two weeks, no Alcohol and cleaned up my diet. I've thrown away my ego and, for example, my benching max is 90 lbs, purely focusing on form. Finding your videos has given me direction and hope. My question: I've been drinking Athletic Greens in the morning. It's the first vitamin supplement I have ever used. I'v also read about Kavcha. I'm jaded and cynical when it comes to any supplements. Some are made in China with who knows what ingredients, but I know at my age I need something. What's the truth, what works?
I'm finding that the leaner I get the better my overall performance. I really have to keep fit and athletic to lead a life that gives me peace and freedom and personal power. I have been working on this for years and I'm constantly upping the game as I pursue my career and personal goals
If u are 10-15%max u will look amazing if u have enough muscle mass and you will also feel very healthy and energetic, pretty simple
Most people won’t look amazing at 15. Just too much fat to truly show your muscle definition. Unless your muscle mass is extremely high, which is not going to be the case for most naturals with average genetics (most people)
@@JohnDoe-od1pu I got up to 225 lbs of lean mass out 315 lbs total body weight and honestly I wasn’t really even trying to gain a bunch of mass. In fact I was doing more cardio than lifting. I used no supplements (barely used protein shakes) besides a taking a good multivitamin twice a week. I was getting maybe 160 grams of protein a day max during the 1.5 year bulk. I just ate a lot of food and stopped beating off so much. I looked alot lighter than I was and I didn’t look fat in clothes. Most girls I know said I looked 240 max though I was well over 300 lbs. Gotta eat, maingaining is a waist of time
@@JohnDoe-od1pu through your eyes, and that is really sad
@@JohnDoe-od1pu if u are talking about a begginer or someone that doesn't work out yes but realistically speaking a lifter that has reached close to their genetic potential in terms of muscle mass will look very good at 15% not visible abs but he will still have a flat stomach and decent muscle definition. Dropping from 15 to 12% bf to look lean is also very easy without having to sacrifice your appetite that much.
@@brucejensen3081 how is that sad lmao? Most people don’t find 15% that impressive. You keep lying to yourself though.
As a sprinter, I can confirm decathlon athletes are the absolute goats when it comes to overal athleticism. The difference between us specialists and them is only 15%. That applies to the running and jumping events. For the throwing events its about 35%. Its absolutely insane.
I definitely get your point in this video. I think a lot of people have different set points in which their body will not benefit from a lower body fat percentage. I think they should give it a try to see when they no longer benefit from losing fat! Which could take some people a lot longer then others. For instance I believe once I get below 9% I feel more sluggish and weaker however when I’m around that 10-12% range I’ve had the most energy in my life lol. But that works for me not always for others, my friend is like Jesse in the aspect of being lean and pushing some impressive numbers! Mad respect love what y’all do!
Keeping it real as always Jeff! Really hoping we can link up again at the next Athlean-X Games!
Mad respect to you both! Congrats on your physical accomplishments & commitments! 7blessings!
@@StefanosMarinos wtf
I went below 10 for more than 6 months, it was a hell for me, as I wasn't relying on caffeine for energy. Now with green tea and yerba mate I can definitely go down to 8, but my best place is 10 to 12.
Hey Jeff wanted to see if you’d make a video about the benefits of training with scoliosis and the best ways to safely train with it. Love the content hope to see more soon
Love these, notably the perspective about performance not necessarily being affected by low levels of body fat.
I think another component to discuss is HOW a person carries body fat genetically. For instance, I will ALWAYS gain excessively in the spare tire compared to elsewhere. As such, I do NOT look very lean at 10%, whereas someone else might have defined abs at 10%.
The important thing is to have some fun and experiment! Love your content, Jeff!
Maybe you're not that buff? How would you rate yourself in strengh and muscle mass? What's your bodyweight and your benchpress, deadlift, squat numbers?
@@PauloGomezPG We'll start with the reference point that I'm 5'11", since that factors as well.
Last summer, I was ~7.8% body fat and 173 lbs. I had a reasonably defined core, with just a touch of lower abdomen flab from a lifetime of poor lifestyle.
Due to an attempt to overdo it on a 4 month bulk I started this year at 195 at about 16.7% body fat.
Given that my thigh skinfold only increased by 1mm and my pectoral by 2mm, while my abdominal skin fold increased by something like 25mm, I feel confident in my self-assess about how my genetics play in to this.
That said, last "maxes" were last summer (not true max, since I did one rep sets at the end of my standard 10-8-6 scheme, but it's what I have), and I did a 235# bench, 335# squat and 430# deadlift at 173# body weight.
@@TacticalReview Those are great maxes given your body weight! From what I can tell, it's hard to believe you'd want to stay at a higher BF even if you tend to keep that lower ab fat. I got love handles also from poor habits in childhood and my teens and I just can not feel confortable at higher BF. Never did a severe cutting phase, I must admit.
@@PauloGomezPG I've found that I'm very happy, don't have lethargy, and feel hormonally pretty good even at lower bf%.
Now that I have solid numbers on how much lean mass I can gain per month (my diet was roasted lean meats, oats, fruits, and raw honey. Very tightly controlled on this recent bulk for 98% of the time), after regaining my abs, I don't intend to go into a surplus higher than req'd for that maximum, experimentally confirmed, gain structure.
I'm not a male, but I appreciate your channel and advice. I think it's great that you're discussing how achieving a certain body fat percentage is fine, but if you hate how you're living to sustain it, you should question your reasons and the value in it. I would be curious to know your thoughts on an ideal range for females to maintain a generally lean or cut look sustainably. Any advice for the ladies that watch your channel?
I've always been underweight and since going sober a year and a half ago, I have completely turned my health and fitness around. I agree with you 100% on your comments about alcohol. I've put on a good amount of muscle and am very happy with the direction of my life at this point. Thanks for everything you do!
Same for me, i quiet drinking 2 years ago.
I saw amazing results in my overall health.
Now I'm 40, and I'm around 23%. I know I could be leaner.
Please, make a video with some advise for the ladies 🙏
Hey Jeff! Love the channel keep up the good work! Wondering if you have more tips on recovery? I know how important sleep is for recovery but I work a very high stress job, 24 hours at a time and an out of wack sleep schedule just kind of comes with the territory. As far as recovery, is there something I can be doing more of to counterbalance my sleep schedule? Is it better to nap as soon as I can or tough it out and just get my 8 hours that next night? P.S. the 100 rep series has become my go-to work out format and the results are incredible!
Thank you for the brutal honesty, very refreshing Jeff🙏🏾! Acurate information informs intelligent decisions ❤️🔥
I personally made an unachievable goal so that consistency would be the only answer. I may never achieve "6 pack " status but along the way I've developed a fast 4 mile time, definitions of arms chest and back and have a solid 4 pack and leaning more. This is 2 years in. I'm 35. I did have athletics in my background but wasn't a collegiate athlete
The process is the reward! Keep it up!
Man you are helping soo many young dudes! You deserve the highest level of respect. Actually for me you helped to come back into sprot after a long pause and even more! I tried filming my workouts and I really loved it so now I feel like I found my passion in making workout videos. God bless you
Yeah he is helping young dudes getting eating disorders and body dismorphia for sure 😂
Great video! Very helpful! Really get to the point!
EXCELLENT! Thanks for presenting!
That "Rugby" play you displayed is actually a retired Australian Rules footballer named Ben Cousins. The league is known as AFL. Many people confuse aussie rules football for rugby but they are completely different sports. Just a small correction but the point you made is still valid regardless.
At below 10%, the only thing I was struggling against was not keeping this level, was not tiredness (I was not, I felt greater than ever), ..., It was peer pressure, from family, gf, colleagues, looking at a level of commitment that most would not be able achieve. The peer pressure to stop be so committed, eating healthy, getting up early, to give up my discipline... I was not even targeting any level of fat. I was just training hard and eating healthy.
My boy you were never that lean and you probably have no gains
time to get some new friends that support encourage and keep you accountable rather than try to peer pressure and undermine your results
sorry for you but that's a shitty way to support your family member, friend, boyfriend, you name it... when I was fat I always shat big time on my family's opinion on my weight, and when I started getting in shape and eating normally everyone was like "oh why you don't eat, what happened, you look malnourished (seriously ? at 90 fking kilos), cutting on fat intake will make you sick, just do some cardio and you'll lose the weight" that's why even now I don't take their opinions seriously , you're never gonna please everyone and be a disappointment to someone, so do what you have to do to achieve your goals.
Hi Jeff.
Just wanted to let you know what I have done and what you have done for me. I have been watching all your videos for nearly two years now.
I started at 85kg and 20% body fat. I am now at 92kg and 8% body fat, I still eat what I want. I feel the best I have ever felt. You have changed my life. I agree with you 100% about PEDs and I have never touched them. Wholeheartedly, you are the realest to ever do it, I will never forget what you have done for me!
Thanks Jeff and keep doing what you do. Fuck the haters.
You sure you're 8% Buddy?.. most people feel like shit it's really unlikely. Do you look like athlean?
@@zafiruzoma6234my man, I bet you are nowhere near.. because anyone trying to hate is usually jealous. I look near to how Athlean looks yes. 8 pack all year round just like my man the GOAT Athlean.
Thanks for the great advise you always give.
I would like to say thanks to Jeff, for his advice on rotator cuff injuries and the importance of not forgetting to work on this area, this has helped me bench press and overhead press heavier single arm weights. If you have any advice on knee tendon strength I'd be interested to hear your advice as well Jeff as currently recovering from an overuse injuries from squatting weights incorrectly a video on this would be interesting to raise this issue, thanks
The one thing that Jeff really never addresses is how uncomfortable it is for those who want to gain weight to force feed themselves. My natural weight is 134lbs and I’m 5’11”. I’m built to run distance and do, but I also like to lift weights. I’ve given up trying to gain weight because force feeding myself doesn’t feel good. I also wonder how healthy it is for those who try to gain more weight than their natural body weight is. I read about an NFL lineman who had to eat 5000kcals a day to get to 330lbs and he had such a hard time doing this that he had to eat ground-up meat. Maybe worth it to play in the NFL, but for most others … I’m not sure.
Age 43 right now, lifting for 4 years. I did a bulk last summer from 187lbs -> 207lbs eating ~3300kcal/day and felt stronger as I progressed. Oddly though, I cut for 4 months back down from 207lbs -> 187lbs eating 1500kcal/day and frankly felt *better* even though my strength declined a bit. I'm now lifting harder on a smaller bulk and struggling to eat and get my calories up which is putting me at maintenance level weight, but the crazy thing is not actually feeling as good as I did on the cut! The human body is bizarre.
@@uncannyworks same. I went from 181 to 211lbs and really enjoyed the strength gains, but looked way too fat. So I went back to 181. My light bone structure is not meant to carry massive muscles. It took me years to acknowledge the reality of being average. Modest size and strength gains are still worth pursuing. I had a g/f who said I looked better out of clothes than in them; that’s a worthy goal :-)
Yup. I wish I'd never listened to all the people saying "oh you need to eat more, you're so skinny, blah blah" yeah, well my body was comfortable being skinny. Now I feel horrible most of the time because of how much weight I've gained.
@@jaymzOG all people have a natural athletic weight.
boo hoo hooo “i have to eat food, feel bad for me guys :(. “
Awesome talk! Would love to see more collaboration videos with athletes or Coaches.
Health and longevity are my goals today at age 69. This channel helps. I am not an AthleanX purist. I am going through the stages of changes that are changing past set points. I was probably at or dang close to 30% body fat. I think I'm getting healthier. I'm getting close, maybe in that mid-teen's level of body fat. I think I can look and feel good and still lose another 12 to 15 pounds of back fat and love handles to get to an ultimate goal but, I'm not going to stress over it. Thanks guys.
This man never fail to deliver a clear message without the BS that most people have. I love his videos
Besides lying about that he's natural
@@dx-dragon4399 Calling him unnatural is the best compliment to a natural. Thanks
@@nomnomyourmom You're accepting compliments on behalf of a celebrity you've never met and doesn't know you exist.
@@registeredaccountant3850 Gotta accept compliments from a kid given to someone who doesn't know the kid exists cuz they never met.
@@registeredaccountant3850 You got any compliment you wanna give as well?
Was about 6% in highschool, played water polo and absolutley shredded. I was starving so much and even tho I was strong I felt weak. After water polo season ended I probably got to 10% body fat and felt better with hunger and energy wise honestly. I was also semi malnourished from the intensity of me working out which probably contributed to that fstigue
Hi Jeff!
I’ve been following your channel for quite some time. I find you very knowledgeable and informative. What you speak to long term health as a physiotherapist makes a lot of sense.
Can you please speak to recovery (beyond getting X hours of sleep)? Is “active recovery” good? How do you know when and how much recovery is required?
Thanks!
This is a great discussion and I don’t have much to add. I think Jeff’s comment on you not being able to figure out optimal overnight is exactly right- it’s taken me 20 years of different things and I’m still optimizing.
I personally think the most important thing to note is for people that want to improve how they look and ALSO have poor levels of fitness. It’s my firm opinion that people in that situation should focus FIRST on fitness and ignore diets/calories until they’ve achieved a good level of strength, endurance, muscle, and metabolism. I’ve seen so many people try to initiate a fitness routine while also cutting calories, and it’s just a recipe for failure. Those are the people that get burnt out after a few weeks and end up ditching the gym AND the diet.
I feel like the 8-12 percent range is best for me. I’ve been 8% fat and didn’t feel like i had a lot of energy. I also run, and i just feel slow when im anything higher than 12%
I love this video as it really is an honest conversation about body fat%. Thank you!
Thank you Jeff for your content!
At my best in my mid 20’s I was able to get to 12-13% BF. I looked amazing. I was 6’ 210lbs. I felt great, looked great, BUT it totally wasn’t sustainable for me. Genetics is a huge part. I’m naturally a big guy with good natural muscle but to stay so lean was ridiculously hard for me. I stayed at 13% for about 1.5 yrs .
complete opposite here - i'm 5'10 180. i have to REALLY eat bad to be above 11%
Just a little error in the vid that doesn't mean anything really, but when you said "Rugby player" you showed Australian Football League (AFL). I'm not nitpicking you're nitpicking...
Amazing video like always
Jesse's strength output makes his build sleeper for sure! Incredible to watch that deadlift/ squat
Although your titles are controversial your advice definitely isn't. There is a reason you are an authority in the fitness world. Still can't believe I have access to this incredible information at the tap of a screen. You're a legend sir.
@@ParkerBG the mothers of the inventors of the technology are the real REAL legends
@@ParkerBG Why are you babbling about unrelated field?
@@ParkerBG 🤡
Incel go outside touch some grass
@@ParkerBG Nope, Athleanx is the one giving out free content using his PT and pro athletes Coach knowledge for you to access with the tap of the screen, without his content you gotta pay for the specialists to fix your issues or get advices on training.
guys please watch the freaking video before commenting.
I've never heard anyone say there is a certain body fat everyone should be .. ever.. I've been working out and reading fitness magazines since I was 13 and I'm almost 36 now. Never heard that until you said it here
Just want to clarify, the vision at 3:35 is not Rugby. It's Australian Rules Football which is an adaptation of Gaelic Football. Lots of running, jumping and punt kicking in this game. They score by kicking goals. Rugby football, both varieties, Union and League require different body types for different positions. Much like NFL, they score by getting the ball over the opponent's line.
Great video and info as always. Much appreciated. I started back in the gym after 20 years of nothingness doing 5 days a week about 5 months ago. Im 5’11” and went from 225 pounds down to about 182 pounds gaining alot of muscle and stamina. I look and feel great but still fighting to get to 12-15% body fat, im around 17-18%, but I know its my diet on weekends holding me back.
Jesse and Jeff, since the genetics play a major role in determining the muscular power, and general fitness of an individual.
My Question, is it wise for one to go for genetic testing?
Can genetic testing determine on how one should be exercising?
It should be obvious what your genetic potential is after lifting for a couple of months to a year. Testing is not needed
Finding your set point is key here, too many men compare themselves and set their goals to someone else’s looks as opposed to what they can do themselves and enhances their life for the better.
Our boy Jesse is the best!
Yet he wouldn't be able to survive it without synergizing with Jeff!
Great combo guys! Keep at it!
I love how realistic and honest Jeff is, always keeping it real and accurate.
6 percent is neither honest nor realistic. For Fitness - a man should be between 14 and 17%. Six percent might be right for a Bodybuilder in a contest but is unrealistic for an average normal male
@@Thommadura what about the examples he gave of those professional athletes who excelled at around 6% bf? Again he said 6% bodyfat is for only about 5% of the population. He was being realistic and honest.
@@kyler9323Literally all the examples he gave wasnt nearly around 5% bodyfat. The real athletic spot is between 12 even up to 20% bodyfat.
@@serotoninsound6253 I don't follow the sports the athletes he mentioned are in. I'm just taking him at his word that they were as cut as he said they were.
@@kyler9323 Thats the exact problem. People just takes anything he says for good words and when people like the dude in the video is calling him out his fanboys are going nuts because someone i doubting their cultleader. If people who are new in fitness (like most athlean x fans are) takes jeffs word too seriously their are gonna think something is wrong with them because they cant sustain sub 10% BF but the reality is that 9/10 cant and shouldnt do that because it highly on healthy. nothing wrong with being 15+ bodyfat AT ALL
Respect to Jesse - I've watched the transformation over many months (including videos that date back earlier) and it's very inspiring! My story can't begin to equate however. I'm about to turn 60, have had a sedentary job/life for far too long, and have only been trying to get into a good shape for the last 13 months. I joined the Noom program(programme - I'm in the UK!) and quickly lost the 32lbs I wanted to, achieving a stable 14.9% body fat. I also started exercising (set up a small home gym, went for regular long walks, started running on my treadmill, etc. etc.). While the results have been very surprising for me - I'm in better shape than I've probably ever been - it is SLOW!!! Small gains in muscle take ages :( I can't afford a personal trainer or an online program like yours (no sympathy please), and I don't have time to go to a gym 3-5 times a week. I would LOVE either/both your opinions/advice on what I could do for more improvements over a shorter space of time (I fear my age is against me, but what the heck).
Damn I didn’t know Jessie was that strong! Awesome man. Thanks for the video fellas
You are an asset for this industry. Amazing stuff
Thanks for the video. It's so much up to genetics in terms of your starting point. I've been going to the gym for over 20 years and the last couple of years doing calisthenics. My bodyfat always hovers around 7.5-8%. I had to start working out in order to gain weight actually... And that can be just as frustrating as having too much.
Hey Jeff. What does having low body fat and abs that pop out feels like? As in do you feel like your skin wraps and presses down on your abs like a small shirt tightly wrapped around your stomach? Curious as to what it feels like. Thank you for your time.
No. You don't feel your skin any more than an overweight person does. If anything, it's the opposite.
You feel normal lol
LOVE these videos. keep it up
Seeing Jesse's progress is goddam heartwarming 👏
Jeff Cavalier is a 45 year old man who can feel great all year round at 7% bodyfat without drugs? I'm jealous...
Good stuff as always! I sleep well, workout (following Jeff's advice and programs), but I decided a long time ago that I was not going to give up the food. I have stayed 15% body fat for years now and I am happy. Before I made this decision, I was miserable because I craved eating all sorts of food from different cultures and I would deny myself the joy of eating. Once I figured out that my mental, emotional and physical state of happiness was at 15% and I could easily maintain it by eating what I wanted, just not overeating, I became very happy. Got to go, the wife is making red chile enchiladas with a fried egg on top! (overeating would be two fried eggs on top, lol)
How was it good stuff if he's 9% off?
@@drno62 cuz you didn't watch the vid and only read the title, kid
@@nomnomyourmom I only watch people who know what they’re talking about, chump
@@drno62 Then go complain somewhere else kid.
Did your mother not teach you not to judge the book by its cover?
@@nomnomyourmom Of course I'm judging, Athlean-X is useless
Good conversation, not typically the length or type of video I normally watch, but I found it engaging.
Two biggest & most powerful key statements (IMO):
- "If it was easy everybody would do it." 100% cannot argue that fact.
- I'm paraphrasing here: Genetics...not everybody has the same foundation to build from, therefore not everybody will be able to reach the 6%, but reasonable, realistic, & sustainable goals are attainable.
I'm 42yrs old, spent most of my life easily able to maintain 8%-10% BF, but the last 5yrs I've found it increasingly difficult to combat the effects of aging combined with "Life" & injuries, I now find myself in the upper teens to low 20's of BF & having to make some life & lifestyle changes.
Great discussion as ever. Most of us can achieve lower body fat than we have if we want to
The lowest I ever got was 10 or 11% years ago doing Shred and counting my calories. But I still had a "soft" sixpack so it wasn't really worth it to even try to go lower. I work out to feel better more than anything. So it certainly wasn't worth it for me 🤷♂️. It's annoying tho, I've seen plenty of guys at 10% look way better than me 😆😭
Probably wasnt 10