Very lean body composition (below ~12% body fat for men, below ~18% for women) requires substantial dietary and training effort. Honest tips — not a prescription.
Nutrition
- Track calories during cuts (not forever)
- Protein 2.0-2.4 g/kg during deficit
- Whole foods dominate
- Minimal alcohol
- Meal timing matters less than total intake
Exercise
- Strength train 4-5x/week
- Progressive overload across months
- Moderate cardio 2-3x/week
- 10,000+ daily steps
- Sufficient recovery — sleep 8 hours
The trade-off
Very lean physiques require constant attention to diet and training. Most people feel better — and are healthier — a few percentage points higher.
Comments (0)