[[home|🏠 Home]] | [[mp/positive energy|🟢 Energy]] | [[outdoors|🏕️ Outdoors]] | [[nerdin'|🤓 Nerdin']] | [[dog life|🐾 Dog Life]] | [[mind & life|💭 Mind & Life]] | [[links|⚙️ Links]] ___ # 🤸 Physique Body composition is complex. You are at your best when floating around 12-14% body fat. This is **your** sweet spot. It is not difficult to maintain, you perform well, and clothes fit perfectly. Any lower than 11% and it starts to get real for you...it's a bit challenging to stay under 14% during the holidays...because you love food... ___ [[physique#💪🏼 What 12-13% Body Fat Looks & Feels Like|12-13% BF]] | [[physique#💪🏼 What < 12% Body Fat Looks & Feels Like|< 12% BF]] | [[physique#💪🏼 What 15% Body Fat Looks & Feels Like|15% BF]] | [[Calorie Calculator]] ___ ## 🗒️ [[How to Maintain 12-13% Body Fat|Main Script]] for 12-13% Body Fat [[How to Maintain 12-13% Body Fat|This]] is the "PRO-cess" for 12-13% and I mean it the way Canadians say it...This body comp is much easier during the spring and summer when you start going outside more often... #### 💪🏼 What 12-13% Body Fat Looks & Feels Like Looks good and clothes fit 👌. I have a ton of energy, feel trained, and ready for adventure. My mood and optimism is good overall. <div style="text-align: center; margin-bottom: 24px;"> <img src="assets/images/fitness/physique/13percentbf.jpg" style="max-width: 75%; border-radius: 8px;"> <div style="text-align: center; font-size: 1.25em; color: #aaa; margin-top: 4px;"> 👍🏼 <em>This is doable and sustainable most of the year without (too much) pain and anguish.</em> </div> </div> ___ ## 🗒️ [[Get Lean Quick|Script]] for < 12% Body Fat Once you get below 12% bf it gets a little harder to maintain. Not so much in the summer, but in the winter. Spending more time indoors especially around the holidays can make it tough. But its doable. Run [[Get Lean Quick|this script]] for as long as it takes when you want to get even leaner. #### 💪🏼 What < 12% Body Fat Looks & Feels Like I feel very light on my feet. I have God of War level cardio. Some cardio session you don't want to stop. More holds are longer and cleaner...You are just a bit more hungry and susceptible to crunchy stuff. <div style="text-align: center; margin-bottom: 24px;"> <img src="assets/images/fitness/physique/11percentbf.jpg" style="max-width: 75%; border-radius: 8px;"> <div style="text-align: center; font-size: 1.25em; color: #aaa; margin-top: 4px;"> 💪🏼 <em>Around 11-12%...Takes a lot more focus and cardio.</em> </div> </div> ___ ## 🍪 Hey Little Bud...Eating Too Many X-Mas Cookies? You rarely go above 15% body fat, but when you do, it's generally during the winter time...It's harder to get outside often and there is a lot of junk food that needs to be eaten to celebrate the birth of Yaweh... #### 💪🏼 What 15% Body Fat Looks & Feels Like You still feel good, even stronger than usual. You are moving less and doing more of your training indoors. During this time you focus more on building strength. When you want to lean out again [[Get Lean Quick|run this script]]. <div style="text-align: center; margin-bottom: 24px;"> <img src="assets/images/fitness/physique/14percentbf.jpg" style="max-width: 75%; border-radius: 8px;"> <div style="text-align: center; font-size: 1.25em; color: #aaa; margin-top: 4px;"> <em>👆🏼 Winter time around 15%...is all good man...Yaweh wants you to have more cookies...</em> </div> </div> ___ [[home|🏠 Home]] | [[mp/positive energy|🟢 Energy]] | [[outdoors|🏕️ Outdoors]] | [[nerdin'|🤓 Nerdin']] | [[dog life|🐾 Dog Life]] | [[mind & life|💭 Mind & Life]] | [[links|⚙️ Links]]