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The 7% Body-Fat Diet

Strip the fat from your frame with this eight-week plan.

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We estimate that the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. That seems to be the magic number associated with adjectives like shredded, diced, and genetically gifted (haters always gon’ hate). The plan is simple: six-pack, 7%, eight weeks. let’s go.

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THE PLAN

If you’re already working out and in decent shape, you’re probably halfway to 7% body fat—hovering at around 15%. We’re going to take you through the other half of the journey. (If your body fat is currently higher, that’s Ok. We can’t promise you’ll get to 7% in eight weeks, but you may cut your number in half.) The strategy is to gradually increase your weight training and cardio while cutting calories and carbs. The last few weeks will be challenging, but remind yourself that it’s only for a short time. Follow the meal plan we’ve outlined for all eight weeks. We’ve given you parameters for your workouts, but the specific exercises, sets, and reps are up to you. Since nutrition is the most important aspect of getting lean, you need to hit the macronutrient numbers we’ve listed. You can adjust the meals you eat a bit to suit your palate, but try to replicate the numbers as best you can. To help make your diet more enjoyable, we’ve provided recipes for three delicious meals that won’t derail your progress. 

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