The Consequences of Being Too Lean

HOW TO INDIVIDUALISE PROTEIN INTAKE FOR MUSCLE GROWTH
• How to Individualise P...
TIMESTAMPS
00:00 Intro
00:17 How to Reduce Body Fat
03:11 Excessive Leanness
12:19 How Lean Is Too Lean?
17:19 How To Know If You Are Too Lean?
19:07 Practical Recommendations
STUDIES & REFERENCES
pubmed.ncbi.nlm.nih.gov/33105...
pubmed.ncbi.nlm.nih.gov/35146...
pubmed.ncbi.nlm.nih.gov/30036...
pubmed.ncbi.nlm.nih.gov/23412...
pubmed.ncbi.nlm.nih.gov/27460...
en.wikipedia.org/wiki/Minneso...
eatingdisorders.dukehealth.or...
pubmed.ncbi.nlm.nih.gov/28770...
www.strongerbyscience.com/p-r...
pubmed.ncbi.nlm.nih.gov/37218...
ONLINE COACHING & CONSULTING
www.flowhighperformance.com/s...
BOOKS & TRAINING TEMPLATES
www.flowhighperformance.com/p...
COURSES
www.flowhighperformance.com/c...
SOCIAL MEDIA
Facebook - / flowhighperformance
Instagram - / flow.high.performance

[@lupymjv]

It's nice that you can just skip to the end of the video and see the main results, then go back to the parts that explain the results you're more interested in... And this has always made me watch the whole video.

[@yoonvsaechao]

This is just what I needed! Starting my cut tomorrow after 6 months of bulking! Thanks for always putting out the right info 🙏

[@FlowHighPerformance1]

No problem, all the best with your cut 👍

[@chaxologist2961]

I would ideally be bulking for 4 months at most then do a 3 month maintenance or maingaining phase before deciding on a 2-3 month cut. That way, I set a wind to my sails after 4 months of hard motoring instead of just cold turkey shutting off any propulsion.

[@BetaErpel]

I've been bulking for 34 years before deciding to cut. Last 18 months were cutting, with phases of maintaining inbetween. Down to 87kg starting from 130 😃

[@Boe_Jiden81]

I just found your channel and I can say for certain you are extremely well educated sir! I already know the majority of the information you covered here but you have a way with delivering these great facts with such an interesting and engaging method. Not too flashy edits, straight to the point.

[@FlowHighPerformance1]

Glad you enjoy the videos 👍

Avoid getting 2 lines on your arm, got it

[@FlowHighPerformance1]

🤣

[@davidpoynter1223]

This is why I stay around 28%. It’s for my health

[@Mello675]

yikes

[@_ruted]

28% is not healthy bruh

[@mewchuking8639]

Wtf, it's good for a woman terrible for a man. 12-20% is a decent range depending on genetic set points

[@sepulfan02]

Cultivating mass

[@MattyLiam333]

😂😂😂

[@liborrajm2916]

Great stuff. In line with my own personal goal which is around 12% BF which seems to be a great spot for a combination of health, muscle building potential and looks.

[@BablooTandoor]

Sometimes looking at weight loss is not the only way to tell if you are loosing fat because there are numerous other things in our body which contribute to overall weight. So my advice to anyone who is tracking their weight loss, try clicking pics every week of your body and measure the key body parts every week as well for a better understanding.

[@FlowHighPerformance1]

Yes, some extra measurements can make things a little more accurate 👍

[@johnnyg5773]

Thank you for this information, I'm currently 3 weeks out from a bodybuilding competition and I can definitely relate to the consequences of being too lean . After the competition, I'm going back to a healthy body fat range around 12-15% bf

[@FlowHighPerformance1]

Definitely a good idea to gain some weight post-competition. All the best with your show 👍

[@johnnyg5773]

Thank you! :)@@FlowHighPerformance1

[@johnnyg5773]

Thank you!@@StrongBodyandMind33

[@evanmcloughlin4946]

Hope it went well💪💪

[@whereiskei7318]

How do you raise your body fat?

[@genautelevishn5999]

i love this channel so much

[@johncruz6240]

Good job explaning the breakdown on body fat.

[@dominicfirpo297]

I have recently lost 40 pounds, 10 pounds this past month, by diet alone. I am now incorporating walking twice a day. Your video was very helpful.

[@FlowHighPerformance1]

Nice work, glad the content has been helpful 👍

[@MtFoxt]

Water weight? If not Damn that's too much of a weight loss you should aim for half of that per month for healthier diet.

[@arpir8550]

Great work! I'd like to give you a quick warning about weight loss though: make sure you have a final weight goal. I lost ~80lb over 6 months, dipping below 5% BF%, having to withdrawal from university, and very nearly was admitted to an inpatient hospital for a developed ED. Losing weight is an amazing journey but make sure you know when (and how) to stop. Keep up the good work though, its no easy task!

[@dominicfirpo297]

@arpir8550 Yes, my goal is to lose 100 pounds. I still won't be at an ideal weight, but I will be a lot better

[@2KDUDE22]

I think anything 12 to 15 percent is ideal anything lower and it s too life restrictive and to me that s not worth it.

[@FlowHighPerformance1]

Yes, this is generally a healthy and sustainable body fat range for males 👍

[@jaydnh.9530]

I agree for most people but there are extremes. Some have a naturally lower set point so a lower limit could be ~9% and some have a higher set point so a lower limit may be ~15%.

[@stefanschmutz]

Depends on genetics

[@Blinkers2007GameDev]

Yeah and it’s a range where you will still most likely have abs and a sharp jawline

[@ellisthejerk8018]

Depends on the individual, there are people who feel very healthy at 10% and there are those who are healthy at 22% bodyfat

[@MRS320able]

This channel has helped me so much keep up the awesome work

[@FlowHighPerformance1]

Glad to hear it, will do 👍

[@michaeljr.2003]

great video and love the channel!! I do have a recommendation, could you please cover more endurance training videos from an endurance athlete's perspective? Most of your videos are focused on muscle training or lifting and not endurance performance as the main goal. Thanks!

[@FlowHighPerformance1]

Glad you enjoy the content! The channel is focussed mainly on muscle growth and fat loss. I may decide to create more endurance training video at some point in the future 👍

[@__tyr__]

Nice confirmation for me to go for around 10-12% bodyfat. Thanks for the video. 💪

[@FlowHighPerformance1]

No problem 👍

[@arkapalsen6166]

after watching u for months this vdeo perfectly suits me as perfect example..where i am skinny guy going to gym for nearly 2.5+yrs..still skinny type..and all the symptoms mentioned r exactly same as me

[@FlowHighPerformance1]

Maybe you are staying too lean?

[@arkapalsen6166]

@@FlowHighPerformance1 not only lean sir .i am on underweight by 8kgs from my baseline from past 1.5yrs..i m trying hard .but my fat phobia kills me..after underweight i started having low testosterone and its still low..muscle doesnt grow well..with near having 3yrs of gym..my muscle growth is also saturated..inwish someone gives me proper guidance and diet plan to move on and go to healthy range..may be u could help me

[@lellysramos64]

​@@arkapalsen6166Don't let your fatphobia limit you, Ive been very skinny my whole life and I barely grew my first two training years for the same reason. You got to let it go and accept the fact that, in order to gain muscle, it's inevitable to also gain a bit of fat. However, you can limit that fat gain with your diet. Just calculate your maintainance calories and add from 200-300 calories, which would constitute your bulking calories, minimizing fat gain and, thus, the time you would spend cutting.

[@arkapalsen6166]

@@lellysramos64 I will brother .any way to contact with u regarding all this

[@yucaipawarrior]

Going on a cut screwed me up big time. I was in the mid 20s% at 6’4” 218lbs. I wasn’t intending on losing a large amount of weight, but just adding some definition while maintaining current muscle mass. The change in diet set off a Crohn’s disease flare up, which caused pain, lack of appetite, and nausea. After about 18 months, I weighed in at 170lbs and 8.2% BF, scaring my doctors and myself. I lost a lot of muscle with it as I couldn’t keep up with my protein intake. Now I am taking VitB12 injections to force hunger and am FIGHTING to even reach 180lbs again even by dirty bulking methods. Energy and focus is very lacking, endurance is down, and muscle density is up. It is very frustrating because I experienced a very small dip in my lift weights, but I experience a severe energy taper in sets (rep 5 could be incredibly easy, then rep 6 is impossible). Everyone thinks “you are strong for your size” is a compliment, but bodybuilders know it is NOT.

[@yucaipawarrior]

Another thing to note: Doctors are debating whether or not to begin a TRT program because my test levels are incredibly dependent on my eating habits of the last 24-48hrs, so there is no sense of normal. It causes major irritability and nearing depressive episodes when it dips. They like the promise of creating a higher baseline from exogenous hormones and the reduction in risk of osteoporosis (low T and Crohn’s disease being predisposed in GH deficiency are not a promising mix), but we are hesitant because I am only 25 and don’t want to cause long term dependency or adverse effects to get out what should hopefully be a temporary hole.

[@FlowHighPerformance1]

Thanks for sharing. All the best with your recovery, and I wish you good health as soon as possible 🙏

[@wigletron2846]

​​@@yucaipawarriorfind a good urologist. There are options besides testosterone for trt. Things like enclomiphene and hcg help increase your natural production of test and aren't life long medications and are preferred for younger guys.

[@jasonhaven7170]

Sounds like it was the Crohn's disease, not the cut.

[@Zoranurai13]

My sign was i started to get all kinds of injuries or connective tissue pains. Shoulders, back, knees. Once i started eating more i felt better in those areas. Also my sweat scent got progressively worse when i got leaner. And when at like 14% i had no more smell

[@FlowHighPerformance1]

very interesting symptoms, thanks for sharing 👍

[@jasonhaven7170]

No smell? That just makes me want to get even leaner. Facts is, men (and most women) smell gross.

[@jacobxa]

From what I’ve read and researched, the most favorable environment for muscle growth is higher body fat, but that’s just metabolically. Over 20-25% bf results in decreased work capacity and so less ability to stimulate growth. So 15-20% is best, yet you can still build muscle as low as 10%. But below 12% it’s quite a bit harder. Even below 15% is less conducive, and sleep quality also drops the further you go below 15%.

[@FlowHighPerformance1]

definitely 💪

[@jasonhaven7170]

So 15% is perfect.

[@jameskim4096]

@@jasonhaven7170 Depends on your body. When I am training regularly (4-5x a week gym, 2x a week fighting) and eating healthy and clean foods without processed junk (without tracking, just until I'm not hungry anymore), my body naturally maintains roughly 13-14% bodyfat and I feel great, healthy, positive and energized, haven't been sick in a very long time. I decrease that slightly because I like more how I look at around 12% and to me it's worth the sacrifice because I don't lose my energy levels or mood. Put in the work that you can do, work hard, eat healthy, sleep a lot and keep yourself in good mental shape and you'll see where your body naturally gets. For some people it's higher, for some lower, you'll just have to find out.

[@jacobxa]

@@jasonhaven7170On average? Most likely yes - for long-term natural bodybuilding/aesthetic purposes. If you have a very large appetite you might do best with 16%, very small appetite maybe 14% - 15% may be “better” in both cases but it might be more stressful than just getting close, and stress management is way more important for continued good gains than many (certainly I) initially realized. Though really, “perfect” is just: as close to 20% as you can get without thinking you’re holding too much fat for your frame - as you’ll still probably build muscle faster at 20% than at 15% - if you train abs very hard and heavy and often for years, and have no glaring weak points, and have a big upper back… you might not only have a 6 pack but actually look your best… at 16-18%, so there’d be no reason to even go as low as 15% in that case.

[@Ali-rb1mq]

Explain sleep quality part

[@JamesBoullion]

27 beats/min? Wow, I had no idea that would happen at such low body fat.

[@FlowHighPerformance1]

Yes, it is very low

[@thegale8377]

low thyroid and maybe other things

[@QueensNativeNYC]

When I was 30 years old after years of bulking I got caught up with the lean bug.. I had been a natural lifter for many years and was a bulky 210 at a height of 5'9 with a nice muscle structure but absolutely zero definition.. I knew a natural bodybuilder could never be big and ripped at the same time, so I had enough with size obsession and wanted to finally be ripped.. I spent the next two years obsessed with strict dieting and getting as lean as I could and some days not eating much more than a few cans of tuna and with some apples.. I would do about an hour of cardio every day along with my weight training My bodyweight went all the way down to 163 pounds from a starting bulk weight of 210.. I don't know what my exact bodyfat was but I would honestly say it went down to about 5 percent, my waist had shrunk all the way down to 28 inches and my face was very thin and drawn.. I was constantly getting negative feedback about how lean I was looking, especially from girlfriend at the time, though I think she was just jealous I had a thinner waist then her.. But I was feeling fatigue from being excessively lean and so I bulked back up to 185-190 and looked much healthier and felt better.. Yes being too lean is not healthy and it gets to a point where it doesn't even look good anymore.. But the challenge of getting lean was actually a.nice adventure..

[@FlowHighPerformance1]

Thanks for sharing. Yes, getting too lean generally has some negative consequences. I think it is okay to go there if you want a challenge, as long as people understand it isn't healthy to stay at that level of leanness 👍

[@mnageh-bo1mm]

a really well done video

[@FlowHighPerformance1]

cheers 👍

[@MRS320able]

O n for people who rely on the scale keep track of ur salt n water intake so it's going down without any spikes because the scale mainly tracks overall weight which is mainly water

[@FlowHighPerformance1]

True. Always look at the long-term trend 📈

[@educatedwanderer9293]

I and 5 ft 10 in and I've gone from 192 lbs to 161 lbs in 4 months with diet and exercise. 161 lbs is my "ideal body weight" and puts me at a BMI of 23. Now I'm wondering if this is a healthy state or if "ideal" is not as healthy as I think. I do know that at 192 I was overwieght and my lipid profile was unhealthy. My resting heart rate has decreased from 65 to 50 and I can run a 5k in 35 min now with my heart rate staying in the 130's or less. All this and I feel like I've just begun my fitness journey and have a ways to go. I plan to add some strength training to complement the relatively low mileage running.

[@FlowHighPerformance1]

These 'ideal' bodyweights are general to the larger population. I would suggest using health markers and how you feel to guide what is the best bodyweight to be at 👍

[@maitlandbezzina2842]

Interesting video! I was wondering, do you have a video on ‘does water/hydration contribute to improved muscle growth?’ I wonder if there are PRJ’s done on this topic 🤔

[@FlowHighPerformance1]

I plan on making a video on this topic at some point 👍

[@michaelpease2103]

I'm somewhere around 13-14% right now and still eat 2700-2800 kcals per day. I am at 175# and feel amazing. I will probably continue down to 10% ish but I don't want to be any lower. Having a high metabolism and being a very active person (work + 1.5 hours at the gym, 6 days per week) makes this whole process far less restrictive and easier than for the average person.

[@michaelpease2103]

@@Leannaps good old fashion manual tracking. Kitchen scale when needed. I keep a food journal on my phone. I hardly have to track anymore because I've created a breakfast & lunch that I just re-eat over and over basically every day. My breakfast and lunch every single day adds up to 1010 calories and 92g protein. So I just have to weigh / measure afternoon snacks & dinner every night and I'm golden.

[@michaelpease2103]

@@Leannaps I don't use an app or anything. I find it's easier to stick with it when I manually type everything out. It gives me a sense of accomplishment and I don't want to miss a day. I'm at 46 days straight.

[@FlowHighPerformance1]

Nice! Sounds very sensible 💪

[@youokaybuddyfitness]

Going there soon. Wish me luck bros

[@FlowHighPerformance1]

Good luck 👍

[@virtualrealitystudy7114]

So comprehensive. We don't deserve you.

[@yamiteru4376]

I'd really like to see a video like this with a focus on climbers. Most of the good climbers (not even elite) are below 10% body fat for many many years.

[@FlowHighPerformance1]

there are many athletes who stay around 10% or maybe even a little under as it improves their performance. This doesn't necessarily mean that are in the most healthy state, and certainly not ideal to maximise muscle growth. Although they might be right around their lower threshold for what they can maintain and be in good health 👍

[@jameskim4096]

Much easier to climb when you're lighter weight. I remember how much of an impact losing fat had for me in terms of pullups. Went from around 19% bodyfat to 13-14% over a time period, and I'm sure I gained strength along the way as I got more muscular, but I believe a large part of that was also my lower weight. My pullups went from 3-4 max to cranking out 15-20 per set as a warmup with strict form and full range of motion.

[@ezkempinkemp3467]

Thanks!

[@steve1085]

In my early 20s I maintained a legit 4-5% for about 4/5 months. Looked great, ended up very sick. I ended up throwing up some blood which was my trigger to tone it back a bit. Before asked, it was done by calipers several times with bioimpedence as a secondary test. I worked at a gym so had access to regular testing. Also, it was natty but natty back then also had andro and ephedrine as OTC products.

[@FlowHighPerformance1]

Wow! Thanks for sharing 👍

[@wigletron2846]

From my experience cutting for shows, the negative effects start once i get below 8% and get exponentially worse the leaner i get. Poor sleep, no sex drive, food obsession, literally EVERYTHING tastes good even foods i used to dislike. 8-10% is my sweet spot. 12%+ i start feeling like im carrying extra weight.

[@FlowHighPerformance1]

interesting, thanks for sharing 💪

[@MammothMorals]

Everything tasting good doesn't sound like a negative tbh 😂

[@wigletron2846]

@@MammothMorals it's a survival mechanism. When you're starving your body wants you to eat anything.

[@nvr7188]

hello, how we can measure the volume of bodyweight excercises like leg raises in a microcycle/mesocycle with other excercises with weights? (HYPERTROPHY)

[@FlowHighPerformance1]

In the same way as traditional training - the number of sets taken close to failure 👍

[@nvr7188]

@@FlowHighPerformance1 how we add them in total volume. For example if we do 2 excersises , dumbbell curls 2 sets 10 reps 10 kg the volume is 200 and the second excersise is leg raises 2 sets 10 reps , how we sum the volumes of those 2 excersise to find the total?

[@bultvidxxxix9973]

I think body fat percentage might be the wrong metric, but all data we have is based on it, so we are stuck with it. Similar how to protein intake is usually expressed based on body weight, even though obese people don't have a higher protein requirement. It would make more sense to me to think it terms of absolute fat mass as an individual, or fat mass index (FMI) when making a more general statement. After all a lack of fat causes the issues. Packing on a ton of muscles decreases the body fat percentage, but it doesn't decrease the energy availability for the body. For most people, who aren't competitive bodybuilder with tons of muscles, the numbers given in the video are probably too low. Just like a recommended protein intake based on 1.6 g/kg body weight is probably too high for an individual with a BMI of 40.

[@FlowHighPerformance1]

I definitely agree. Body fat isn't the best metric to use on an individual level, but it makes more sense at a population level. In any case, use health markers and feelings to assess 👍

[@hms9891]

The benefits of being ultra lean will ultimately just impress other dudes 😂

[@ViralVibes61122]

Cope, being lean with abs will get way more women than being fat or skinny

[@hms9891]

@@ViralVibes61122 cope? Dude I fight in the heavyweight division of mma I’m 100 kilos lean why would I wanna walk around at 4% bodyfat tired all the time I like to eat a lot

[@taterds7858]

​@@ViralVibes61122"cope"

[@ViralVibes61122]

@@taterds7858 🤓

[@UltimateBallaPOM]

​@@hms9891 100kg lean? Damn...

[@Blinkers2007GameDev]

Is it normal to take 3-4 months from 20 percent body fat for a cut the first time you do it?

[@FlowHighPerformance1]

I don't really understand the question

[@Blinkers2007GameDev]

@@FlowHighPerformance1Ok let me ask the quesiton more clearly: Is 3-4 months normal for a cut if it is your first cut ever?

[@mgk-metalgearkelly5054]

​@@Blinkers2007GameDevbruv you cut until you reach your goal no matter how long it takes. The video was about realistic goal settings. 12-15% b.f. is ideal, 18-20% is a bit chubby. Single digit b.f. is going to make you wasn't to kys.

[@Blinkers2007GameDev]

@@mgk-metalgearkelly5054 thank you! You’re right, I need to give my body time. I’m going to cut down and be consistent with it until I see the results. I’m aiming for atleast 12 percent body fat

[@PhiyackYuh]

@@mgk-metalgearkelly5054depends mate. If you focus on mirror muscle bs then you can focus on low body fat percentage. If your goal is to perform athletic endeavours in endurance events or longer or whatever then body fat percentage will be different. Those less body fat percentage are for shows but no go 😂

[@andrewwilkins3014]

I probably walk around at 7-8% bf, ideally I would have maybe 2-3% more bf but my stomach is an issue. So eating lots of carbs is an issue right now. Lastly eating more than 3000 cals of protein and fat is not comfortable for me on average. No big issues, fatigue, mood, sex drive but definitely don’t recover as well as I have in the past with a bit more body fat

[@andrewwilkins3014]

No issues with fatigue, mood, sex drive *

[@FlowHighPerformance1]

Very interesting. Thanks for sharing 👍

[@MotoWithJaden]

I'd like to point out that that study with obese people losing weight had them on HALF the calories that were in the Minnesota statvation experiment. It was called the Minnesota STARVATION experiment for a reason. 800 calories in INSANE. Of course bmr reduced dramatically. 800 cals a day for that long could have a lasting physical and psychological effect on a person. I know they were obese, but they're pretty likely to gain the weight back since they lost it from starving.

[@FlowHighPerformance1]

Yes it was crazy low calories. Although they were originally obese and also didn't consume this calorie intake for as long as the Minnesota starvation experiment. So although the deficit was huge, they didnt reach super low body fat levels like the physique athletes or the participants in the Minnesota starvation experiment 🤔

[@shahanshahpolonium]

I have around 12 % fat, i guess i need to take more fat as well as protein, since im kinda thin for my age and height (17 years 170cm 56kg) Btw thanks for the video :)

[@FlowHighPerformance1]

No problem 👍

[@derekmendoza1690]

I had to come and comment how shitty the thumbnail is. You just added a few lines to show leanness. But I will give you credit, I know exactly what you were trying to portray. So that's pretty badass

[@straight_man]

As someone who has been to 5% body fat let me tell you IT SUCKS. You do not have any energy all day long, your cardio suffers, hunger is like through the roof and you are constipated. My serratus would hurt while sleeping on my sides. Sitting is unbearable as there is literally no fat on your bum at that level of leanness. Sleep gets messed up. Libido gets smashed. I used to be a horndog before, but later it would become so stale that I wouldn't get erections looking at adults stuff, even though I haven't done anything in a month. Not even morning wood. Low blood pressure is a thing, used to get dizzy while suddenly standing up straight. Never had that before. Last but not least forget Fall, even a slight breeze in Monsson with temp around 24°C would make you wanna layer up significantly. Be safe people.

[@FlowHighPerformance1]

Definitely isn't advisable for the majority of people to get that lean 👍

[@StrongBodyandMind33]

Uhh ok eat more

[@straight_man]

@@StrongBodyandMind33 Body dysmorphia is a bitch man.

[@MrBestofGaming]

What rate of weight loss per week would you recommend? And is there a set amount of time you’d say to cut? Ie not more than 4 months etc?

[@zachnunya8749]

1% of your body weight per week.

[@FlowHighPerformance1]

Yes, 1% BW per week as a maximum. I don't think there is a strict maximum duration for cutting. But if you find the diet unmanageable, you can take a break at maintenance for a while until you are ready to continue 👍

[@MrBestofGaming]

@@FlowHighPerformance1thank you!

[@Ali-rb1mq]

I keep under 10% without trying. In sure im at 5%and very kusculuar and strong at145lb. Im trying to bulk as i lift but its hard

[@andrewmoonbeam321]

18:46 "One of the subjects cut off three of their fingers with an axe, but couldn't remember if it was intentional or not." Well, he did say they tasted like chicken, which was nice.

[@FlowHighPerformance1]

🤣

[@awegahn]

The best strongmen (i.e. the ones with the most efficient muscles) have around 18.5% body fat for men. But then for the best decathlon athletes the number is around 10%. Id say if you want to stick to a good balance between the two (strength/endurance), you should aim for around 14.5% body fat. Interestingly, another study shows that the longest living people (the healthiest people) have a bodyfat composition between 8-20% (average 14%), which just underlines my point. For females it might be slightly higher.

[@FlowHighPerformance1]

I'd say that is a good general guide for males 👍

[@bidlis]

8:09 do i read correctly dude has high LDL? and that with reduction of BF% it didnt even really change?

[@FlowHighPerformance1]

correct

[@mertholomy8414]

This is true, I rather be at 10 to 15%

[@Shirokoru]

Good

[@InsendoChavero]

Eating foods that are full of micronutrients and low in calorie value with some supplementation in the form of vitamins, not PED’s will be the best for maintaining single digit body fat, should you choose to stay super lean year round. Fasting to keep your insulin resistance in check for optimal metabolic potential, and clearing out junk proteins within the body is also recommended. Carbs for fuel, prior to exercise and healthy fats later in the day to keep hormones in check along with the proper amount of protein with minimal amounts of sodium to keep water weight low is gonna keep you healthy while being extremely lean. I would advise against doing this strictly for aesthetic purposes only. Keeping your body under such conditions should be geared more towards reaching a level of physical fitness that is top tier, and the bonus is you are well defined.

[@FlowHighPerformance1]

True. It is possible, but probably not worth the effort for 99% of people. A case could be made however for elite athletes - as you mentioned 👍

[@alexeymalafeev6167]

Is it an absolute body fat % or a relative one? Or is it some minimum amount of fat mass? For example, bodybuilders have generally more muscle mass, so 5% bodyfat on a 100kg bodybuilder is different than 5% bodyfat on a 75kg athlete.

[@FlowHighPerformance1]

Good question. I'd still say its absolute body fat percentage. Although the symptoms might be more severe with someone who is inactive and also has very little muscle mass

[@kalpshah3273]

Can you please make something about skinny people? To gain weight and everything else

[@FlowHighPerformance1]

The recommendations for muscle growth are the same. You just need to eat more calories 👍

[@maykolee]

I been naturally lean all my life (33yo), at 7.8% body fat. No matter how much food it eat 😢

[@FlowHighPerformance1]

Yes, some people are naturally like that. As long as you are healthy, then it isnt an issue 👍

[@callmeam1r_909]

I keep on eating as much as possible but go down in weight continuously and end up with fatigue and headaches

[@FlowHighPerformance1]

🤔

[@tatofitness7982]

I am a data analyst (and lifter) in love with sports science, strenght training and fitness in general. Since I was a child I am learning about sports because lots in my family a sports scientist. Looking up of all this videos, this is just the materials I have been always looking for. I have a developed informatics tools that allows me to mesure and programing my training and my performance ways I never imagined. I am open to colaborate and share with you, guys!

[@jasonhaven7170]

3:48 Very few humans looked that pale until th0e last 9,000 years. Homo Sapiens were dark-skinned (i.e. Black in today's terms) for over 90% of our existence. Even Ireland didn't become pale until 6000 BCE.

[@FlowHighPerformance1]

sorry the graphics were not historically accurate 👍

[@gur262]

I think 🤔 what's missing and could make another video is the estrogenic activity of excessive bodyfat. I didn't read that closely but that's the idea that stuck with me. So perhaps there is a bodyfat percentage, might be 25, might be 35%, where the fat hinders muscle growth in men to some degree. In speed as well as max potential. I think people could miss that memo looking at strongmen and bench press records, given their testosterone level has nothing to do with whatever their body once produced.

[@FlowHighPerformance1]

Possibly, I'd have to look into this in a little more detail. From what I've seen, hormone changes within the normal physiological range usually aren't great at predicting actual muscle growth 🤔

[@matthoffman8162]

10% Looks quite fit, except being “hangry” and freezing all the time, paired with poor lifts. 13% Looks okay, not starving or freezing and much better lifts.

[@MonkeyMonkeyMONKEY.]

I’m 16-18 percent at 165 LBs and 5’7” in hight. Is that ideal?

[@FlowHighPerformance1]

Male or female? For a male, it is a decent range. Getting towards the leaner side for a female

[@MonkeyMonkeyMONKEY.]

@@FlowHighPerformance1 Male What’s the optimal range?

[@samreh6156]

How do you feel? Be honest with yourself because that's the most important question to answer. I'm 67 yrs old, 5'6", and 140 lbs. I do tai chi, heavy handing, and cable training. I have gone down to 135 lbs, but while I may look more ripped, I don't feel as well. Optimal or ideal size is neither if you don't feel well.

[@ViralVibes61122]

I think if u got a lot of muscles its easier to maintain low bf%, guys who never bulked for 1-2 years will probably never be able to maintain very lean physique but ultimately being lean is more attractive to women

[@FlowHighPerformance1]

Yes, having more muscle mass probably makes it a little easier to maintain a lower body fat 👍

[@CaptiveFreedoms]

When you’re wearing a down jacket in shorts and tshirt weather eating tuna straight from the tin

[@FlowHighPerformance1]

🤣

[@mrSMILE1211]

Rest heartrate = 27 sounds legit

[@intheboxaliveordead781]

Are these just single measurements? There are no error bars on the graphs. Typically you would want at least 3 measurements per sample and multiple samples too. Maybe the blood testing lab averaged the measurements?

[@FlowHighPerformance1]

Not sure to be honest 🤔

[@rigo.acosta]

I'm a competitive athlete and don't really care about muscles but i want to know how it affect sports performance or strength by being "too lean" or just lean? when i cut weight i lower my carb intake while increasing protein intake and staying at the same amount of calories, since you use 30% of the energy from protein in thermogenesis compared to 10% with carbs. I'd also like a video explaining why low calorie diets don't work long term compared to other diets like keto because of the increase of ghrelin and lowered energy expenditure along with a slowing down of metabolism so it makes it easier for weight gain associated with low calorie diets.

[@FlowHighPerformance1]

sport performance is a separate topic. It really depends on the sport. Many times, being 'too lean' for health & muscle growth purposes can be beneficial for performance. Low-calorie diets are the only way to reduce bodyweight. Keto etc. all work by promoting a calorie deficit too. Energy compensation and hormone changes with a calorie deficit is unavoidable, and adaptive based on your current energy balance state 👍

[@saontop7266]

im at 8% body fat and im perfectly healthy i dont have eating disorders or anything this proves you wrong however anything under 5% is very unhealthy edit: i didnt notice you said that its about the individaul themself but yeah under 10% is still completely fine for most people

[@FlowHighPerformance1]

Yes, it is based on your individual health markers. 10% is a rough guide. Some in reality it is more like 8%, but again, use your own individual response 👍

[@Wazza555]

I have 10.8% body fat. I am also lean and ripped.. I just need 5kg of muscle and my body would look Godly.

[@portman8909]

I'm 20% but would like to get to 15% but no lower than that.

[@okkomp]

If you compare males and females real leanness, I would guess that they both have the same muscle retention? It's just that relative leanness is different between the sexes?

[@FlowHighPerformance1]

most likely yes. Although females almost never as lean - from an absolute sense - than males

[@elmagnificoco2393]

Me at 25% - 30% body fat: oh dang, I should be really careful

[@FlowHighPerformance1]

🤣

[@WK_MERCURY]

Whoever says you can’t build muscle and lose total fat at the same time didn’t play sports in high school.

[@RandomPerson28337]

9% is the way

[@androidaccount7743]

Its true, I was too lean and it was just horrible.

[@FlowHighPerformance1]

been there too

[@Aidanplaysbasketball]

What about the role of hormones? Can you explain why people stall during their weight loss?

[@genautelevishn5999]

he did physiological preservation of fat you increase activity and decrease calories weight loss continues

[@Aidanplaysbasketball]

my error @@genautelevishn5999

[@FlowHighPerformance1]

Unlikely to be because of hormone changes. We expend less energy as we lose weight, so a lower calorie intake is required 👍

[@guilhermegoldman]

That's not about being lean, that's about moving from hard bulk to extreme cut every year. The data from those bodybuilders should be compared with athletes that keep a low BF year round like calisthenics and some olimpians. When I first dropped to single digits I lost a lot of muscle mass and felt like shit, now I'm getting stronger and bigger than ever while keeping 7~8% BF.

[@FlowHighPerformance1]

Yes, being lean and being in a deficit are two different things. I don't think there is much data out there about people maintaining single-digit body fat, but I will look into it, and possibly make another video at some point 👍

[@VallaMC]

Need more explanations for the 27 bpm at rest. It is just not possible.

[@FlowHighPerformance1]

I though the same thing. I cant provide an explanation, but it seems extremely low 🤔

[@V742]

When they tested him, he may have done something to stimulate his vagus nerve that dropped it during the examination.

[@epicyoyo12]

Could it be that the reason is men lose more muscle mass relative to women when they cut is due to the fact that testosterone decreases significantly. Since women barely have any to begin with, there is basically no change in T levels for them.

[@FlowHighPerformance1]

maybe. Although if that was a factor, we would expect women to not be able to build much muscle at all. But in reality, women tend to build similar amounts of RELATIVE muscle mass compared with men 👍

[@darkNovaskar]

I get heart palpitations when I'm too lean.

[@FlowHighPerformance1]

I have heard this before

[@ganny9090]

Me at 20% BF totally relating to this video.

[@FlowHighPerformance1]

🤣

[@aliendroneservices6621]

Good topic. I call it *_morbidly lean._*

[@FlowHighPerformance1]

I like it! 👍

[@lucidchem]

7:30 27 beats per minute??

[@VallaMC]

Yeah, it can’t be right

[@FlowHighPerformance1]

Yes, it seems extremely low. Although extreme things happen when you are that lean

[@MRS320able]

Tbh fat loss isn't difficult I start with a 700 deficit n 10k steps n gym but then when my steps hit 15k I drop my cals by 200 n wait till I need to walk 15 again n when I start regressing in the gym I take a deload week n usually th following week during my cut phase I cn gt in more reps

[@FlowHighPerformance1]

That's a good plan. Although some people might not have the time/energy to walk 15k steps per day, and might need to rely more on diet 👍

[@rahulvaidya6753]

20 percent is good

[@0Daniel01]

One of the participants chopped off three of his fingers with an axe??

[@FlowHighPerformance1]

yes, you heard correctly

[@MrQuay03]

You won't get 6 packs if not under 10% though

[@FlowHighPerformance1]

Gotta suffer everyday for the 6 pack right?

[@thomashugus5686]

Actually I don’t think the super lean look is all that great. 15% or slightly above for most men is much healthier and maintainable

[@FlowHighPerformance1]

Agreed 👍

[@joetigo2928]

My fat is below 10%, I learned that it is unhealthy when it is too low. Taking more carbs nowadays.

[@FlowHighPerformance1]

how do you feel when it is too low?

[@joetigo2928]

@FlowHighPerformance1 According to a body composition measurement,my fat percentage was at 7.5% . The recommended value for men was between 10-20% for women 18-28%. I don't feel anything special, but sometimes I feel occasional fatigue due to multiple sports activities, especially during the summer season. I am not sure if it's to do with the fat composition though 🤔.

[@popodrome1002]

What about people who are naturally lean?

[@FlowHighPerformance1]

If you aren't experiencing any of the negative symptoms, then you are fine. That being said, going higher in body fat will still probably be beficial for muscle growth 👍

[@kudakudatuwaga]

phew thank God i'm not at 6% body fat (i'm at 26%)

[@sudstahgaming]

I struggle to beat 25% so I'm good for another 15% been intermittent fasting lost two stone but the bodyfat is decreasing very slowly, my only thought is I've restricted calories too much, my main big meal is meat with Vegtables mainly, tried to cut carbs down to just a yogurt, or my scales are bullshitting me.

[@FlowHighPerformance1]

Usually it takes longer than you think. Slow and steady is the way to go 👍

[@sudstahgaming]

@@FlowHighPerformance1 cheers for the support

[@FlowHighPerformance1]

no problem, all the best 👍

[@mayedalmazrzoqi4968]

That's right i ate 1000 cal/day , caused edama on my leg and heart rate 33bpm

[@FlowHighPerformance1]

wow, 1000cal / day is very low

[@mayedalmazrzoqi4968]

@@FlowHighPerformance1 my leg painful from edama Give me number of calories my high 170cm weight 69kg 14bf% 15kstep

[@mayedalmazrzoqi4968]

@@FlowHighPerformance1 ?

[@mayedalmazrzoqi4968]

?

[@FalconBlack]

Two words... ED

[@teotheterrible]

You're talking about starvation! Not getting lean and shredded!

[@FlowHighPerformance1]

I'd call it 'controlled starvation'

[@garlicbreathandfarts]

I am just a thin old man. I am sexy and don't need to prove it on stage.

[@FlowHighPerformance1]

Nice 👍

[@chibixleon]

Me watching this video at 30% body fat

[@slingshotdon]

Too lean.. it depends on genetics some peeps are just naturally ripped

[@FlowHighPerformance1]

yes, some people can stay super lean at all times

[@TheHardDriveCollection]

Im at 9.5% fat

[@soonahero]

Being lean and dieting are completely different things. You’re conflating the consequences of dieting with the physiology of being lean. Had the man stayed at 5% for a few years, with maintenance calories and full micronutrients, are there health consequences? There really aren’t. Marathoners walk around fine

[@FlowHighPerformance1]

yes, body fat and energy balance are two separate things. However, if you diet from 25-15% BF, we don't see these same effects. However, dieting from 15-5% seems to cause health decrements. Being super lean might be beneficial for performance (marathoners for example), but it doesn't mean it is the healthiest state to be in 👍

[@soonahero]

@@FlowHighPerformance1 there is no evidence that marathoners have adverse health effects based on leannness. Health isn’t performance health isn’t potentiation for hypertrophy health isn’t longevity “Dieting seems to cause health decrements” yes that’s true. That shouldn’t be in the video. This video title isn’t that. Not a single part of this video should’ve been dieting itself.

[@drumline17]

Idk what I'm doing here while I sit at 22% bf

[@FlowHighPerformance1]

Nothing wrong with leaning something 👍

[@fitnessuniverse111]

"studies".....and more of them... On whom, mices?! Or "untrained" individuals? However,you didnt include person that naturally leaning toward low fat and lean body or that kind of athletic body.,not forcing that for whatever reason it might be. All in all, sour grapes...with studies.

[@FlowHighPerformance1]

Yes, studies have their limitations too. However, it is better evidence than personal anecdote 👍

[@andrewamason9543]

great video, but the study was funny, 100 kg 9% bf average height professional bodybuilder is natural yeah sure))

[@FlowHighPerformance1]

Yes, that did seem a little odd. Not sure what their height was, but definitely seems a little sus 🤔

[@fullercrane1795]

A 20 min advert for fat people not to diet. Women don't lose as much fat simply as they do not do as much as men. So when women eating less they still are not doing as much excises then men. I shouldn't have to point out male and female performance to prove this is fact. The only reason why women maintain what muscle they have, is because when compared to men it's relatively small muscles to begin with. As for women needing 7% higher body fat then men. Let's not forget the crucial fact that a healthy body for women is less then men's. While women will have more fat around the breast area , bottom and stomach. Men's fat majority of gets stored in the stomach. To repeat a healthy woman does not have the same body weight as a man but a slimmer figure. As their body fat gets more spread out. In need area's for reproduction. Nor is it consumed by their body as quickly.

[@FlowHighPerformance1]

you can interpret this information however you like 👍