7 proven steps to achieve the optimal body fat for men (12-15%)

1) Track food intake

You can drop fat initially without tracking.

But if you want to achieve visible abs, you will need to be more precise.

Track food intake Mon-Sat, and take Sunday off.

This will keep you accountable and ensure you maintain a calorie deficit.

2) Eat more protein

Protein becomes more important the leaner you get.

The lower your body fat percentage, the more your body requires protein to retain muscle.

Aim for 1g-1.2g protein per LB of body weight.

Consume more:

• Chicken/turkey
• Lean beef/steak
• Fish
• Eggs

3) Periods of sobriety

Alcohol and fat loss do not mix.

Alcohol contains empty calories that have no benefit to your body.

Aim to have periods of 2-3 months where you abstain from alcohol or keep it to a minimum.

This will make reaching 10-12% bf much easier.

4) Lift weights

Your weight training will be the biggest driver of muscle retention.

To ensure you're losing fat and not muscle, lift 3-5x per week.

Focus on 6 exercises, 3 being compounds and 3 sets per workout.

You want to look muscular and lean, not skinny with abs.