Nutritionist's Guide To Sub-10% Body Fat | Nutritionist Explains | Myprotein

Expert nutritionist explains the steps to reduce your body fat using food, sustainably.
Richie Kirwan, nutrition expert, dives into how to get below 10% body fat. Richie will cover the importance of calories, protein, fat and carbs and how to figure out how much you need to help you drop body fat while maintaining as much muscle as possible on your quest for sub 10%.
If you want to get your body fat percentage to the low teens or below, from a nutritional perspective, you have two main goals: number 1 is to lose body fat and number 2 is to maintain as much muscle as possible while doing it.
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Chapters:
00:00 - Introduction
01:50 - Calorie deficit
04:56 - Protein
07:25 - Fats
09:00 - Carbs
10:35 - Slower weight loss rate
11:15 - Reality of dieting
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Nutritional Roadmap to Sub-10% Body Fat | Nutritionist Explains | Myprotein
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References:
1. Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016;103(3):738-46.
2. Antonio J, Ellerbroek A, Silver T, Orris S, Scheiner M, Gonzalez A, et al. A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women--a follow-up investigation. J Int Soc Sports Nutr. 2015;12:39.
3. Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition. 2014;11(1):1-6.
4. Hector AJ, Phillips SM. Protein recommendations for weight loss in elite athletes: A focus on body composition and performance. International journal of sport nutrition and exercise metabolism. 2018;28(2):170-7.

[@TroutMaskReplicaa]

Another fantastic, instructive, clear and to-the-point video. Subbed

[@rkirwan1]

Thanks so much.

[@richiejames928]

This video is fantastic. it really is. accurate. Concise. no filler. it’s brilliant.

[@rkirwan1]

Thank you mate

[@Cdfitness90]

Holy moly do i ever love this video . The segment at the end is pure money. As a calisthenics athlete and persomal training specialist ive spent my share of time at or below 10% bf ... i almost never recommend it. 12-15% is probably the best range fot quality of life and performance

[@shaungillespie6794]

One of the best explanations in fat loss I have seen in a long time 👏🏼 loved it!!

[@rkirwan1]

Thanks very much Shaun

[@MrCharleswr]

I really enjoyed your informative video on a very popular subject. All the best!

[@AniVan1R]

I love Richie's videos. They're so interesting and full of facts and no "bro talk".

[@LennefalkStudios]

Definitely experienced a drop in libido after cutting back too much on fats and carbs, now much better after slowly introducing them again 😊 It's all about a sustainable level long-term 👌🔥

[@rkirwan1]

Well said mate

[@hassanqasir7200]

Thanks Richie for this interesting topic .. ❤

[@rkirwan1]

Any time mate

[@paulelverstone8677]

Terrific, solid, advice. While single digit BF is achievable, it'll be hellish to maintain imho. I'm very happy at 15%...

[@jacobstaff549]

Nutrition guarantee... uncle Richie PHD...my man 🙏 love you bro... Of course the local gym guy knows more than phd...😅😅..❤❤

[@rkirwan1]

of course, how can I even compete

[@karatedog]

Thanks, the video has answered my question how to get below 10% body fat, and the answer is I don't want to get below 10% body fat :D I will be very satisfied with 10-15% range if that is maintainable for me.

[@rkirwan1]

Very glad to hear the video helped you make the decision.

[@jayallum2423]

I was 130kg 18 months ago, i tried all sorts of diets and settled on a calorie deficit. 74kg now around 15% body fat, and weight training 4 days a week. I feel great and eat around 2400 calories a day now. I started on 1800 calories, every time i felt i needed to lower them calories, i upped them for 2 weeks, put on a couple of pounds each time, but then lost it again and more when back in a deficit, i felt this stopped the metabolic adaptation, yes weight loss was slower, but i was never hungry either.

[@andyshaw5378]

What’s a healthy percentage for body fact. According to the magic machine in my gym I’m currently 18.1%. ??

[@rkirwan1]

It really isn't a fixed number. Some people can be healthier at a slightly higher body fat and really suffer if it gets low. I think we should do away with the concept of being lean as being negative too. Some people can be really lean and thrive. On an individual level it's the body fat where someone's metabolic and hormonal markers are in a good place. The general pop could do with reducing body fat considerably to be healthier.

[@flansexovich7757]

personally i think 11% to 14% is ideal

[@sixtynineelephants2403]

Are you suggesting your formula calculates someone’s ideal sub-10% bf weight? or is that just for protein intake? I’m already at that weight and not even close to 10% bf.

[@rkirwan1]

It's just for calculating protein intake if someone is carrying quite a bit of excess body fat

[@Candyapplebone]

Sustainably? This better be good.

[@karinbowen9966]

👍🏻

[@MyproteinOfficial]

👍🏻

[@quintingriffith4921]

I am now noticing my guy has a Phd. Well done bro.

[@rkirwan1]

Thanks mate. Passed my viva in Nov 2022. I've been catching up on sleep since haha

[@ditz3nfitness]

Sub-10 % is awesome for a short while until you start experiencing all the negative side effects of being sub-10% body fat. Hormonal disbalance is one of them!

[@rkirwan1]

And the lack of pizza is upsetting too haha

[@FerintoshFarmsPhotography]

Step one move far enough away from kebab dealers. Check

[@rkirwan1]

easier saiad than done haha

[@mortezarajabi1560]

Very good,if you talk about lose weight drug also,it could be better

[@rkirwan1]

I'll add that to the list for future videos

[@jayallum2423]

Calorie deficit is enough, no need to add drugs.

[@prescriptionpete866]

Hmm maybe I need some fat, thanks mate

[@rkirwan1]

We all do mate

[@ditz3nfitness]

No Fat Burners will help you if your diet is still not in check!

[@rkirwan1]

Word. not that fat burners do anything anyway haha

[@spark74730]

are you serious right now