Well, it’s pretty easy. For you to stay in that body-fat, you simply need to be in a MINOR caloric deficit or aim for your maintenance calories. It doesn’t need any particular strict diet. The only thing I would advise you is to watch your alcohol intake (as it is pretty caloric dense and easy to consume) and have a moderately high protein diet.
No but unless you’re a model, why bother? 18 percent in fine, even 20. This whole body fat thing is getting out of hand. Same with this obsession with the 115/70 BP., or the cholesterol numbers.
These numbers are all statistical models using regression. Actual measurements demonstrate a 140 / 80 BP is fine , absent some other issue- so a 30 percent body fat mass and a 140/80 might be an issue , especially with a 120 blood sugar level, elevated triglycerides and a 300 LDL yeah issues avoid.
Speaking of BP, I brought mine down from 160/90 to 135 to 142 / 70 to 85 with exercise, diet and medicine. I stopped the meds after 4 months, and have maintained an average BP of 135/ 75 ….I’m ok with that. My doctor is not but I’m not taking meds that increase my risk of stroke.
Avoid crappy food. Have some ice cream. Make sure you sleep 9 hours 10 if possible. Lift and sprint.
It depends on what your personal goals are and your metabolism.
I believe most people can stay at 15% with a moderate diet assuming weekly calories add up appropriately. The added muscle mass you build up from getting fit burns more calories at your base rate so you should have a slightly better metabolism when you started. Plus after a few months of lifting you should be doing more reps more sets more weight in a shorter amount of time which means more anesth iv exercise plus some aerobic exercise from lifting.
All this makes it possible to have more flexibility in your diet and maintain 15% body fat for most people.
However, if you have unfortunate genetics you may need to be stricter than someone else would need to b. Or if your goal is to be below 10% body fat you have to control your diet to the nth degree (with very rare exceptions).
Everybody is different. Half the fun is figuring this stuff out.
For me as someone who is naturally chubby I eat very lean 1–2 days a week (under 800 calories) moderately 4–5 days a week (1800 calories) and I eat until I am halfway between full and stuffed 1–2 days a week off something that has a relatively high protein content (satiety is greater at lower caloric intake for high protein foods).
I drink beer when I want to, I go out to eat. I just try to make this on my “cheat” days. If my belly starts growing, I cut back down.
Good luck, remember that everyone has a different metabolism and goals and you need to experint a little to figure yourself out!
Without a strict diet yes you will certainly be able to maintain muscles. However this is given the fact that protein requirements are met. However you must realize that if your diet isn’t quote-unquote clean then you will be adding body fat which will be covering the muscle.