If it’s a flat belly, a more sculpted upper body, or a stronger heart you’re after this fall, we’ve got you covered. If you want a truly diced midsection (think Brad Pitt in Fight Club), or you’re just trying to ditch the “DAD BOD (more like Leo DiCaprio),” either way we’re gonna have to put down that pumpkin spiced latte and back away from the chips and salsa.

Now I know what you’re thinking, “That sounds impossible. I’m a dude, I don’t have time to eat like a rabbit and workout for hours on end.”

Plus, you’re probably wondering what 10% body fat even looks like…

Well, you don’t have to. Truth be told, although it will take some time… You can eat like a MAN and still lose weight.

Actually, you’ll really only need to follow these three rules below, if you want to achieve 10% Body Fat!

Keep your head down, do the work, begin to think of food as fuel, regulate with precision, wash, rinse, and repeat… And when you come up for air, you’ll be well on your way to achieving the body that you deserve.



Nobody gets a 10% body by accident, well unless he’s genetic freak or some type of olympic athlete. To do it, you’ll need to closely track the foods that you eat and make sure that you’re getting the right amounts of each macronutrient (proteins, carbs, and fats).

To start, multiply your current body weight by 12 to determine the number of calories that you should eat. So if you’re 180 pounds, start eating 2,160 calories each day.

If you’re overweight (as in you have a little bit of belly that hangs over the waistband) calculate your calories with the body weight you’d like to be. So if you’re 220 and want to be 180, start by reaching for a goal of 200 pounds and eating 2,400 calories (NOT 2,640).

Then begin consuming one gram of protein per pound of body weight each day. So a 180-pounder would want to eat 180 grams and so on and so forth.

Get 30% of your calories from fat, meaning Mr. 180 would then eat 648 calories from sources of good fats like coconut, avocado, and almond butter. Oh and since a gram of fat contains nine calories, just divide 648 by nine and you’ll have an easier number of 72 to work with.

Finally, the rest of your calories should come form carbohydrates. To calculate these, subtract your protein & fat calories from your total and boom, you’ve found the remainder. So in the case of the 180 lb. guy, thats 2,160 minus 720 protein calories (180 x 4), minus the 648.

Which leaves us with 798 calories or 199 grams of carbohydrates each day.



Your protein should come from mainly animals and it must be extra lean. Skinless chicken breast, fish, and lean cuts of beef should be your go-tos.

Carbs should be mostly from vegetables, brown rice, quinoa, sweet potatoes, and a few pieces of fruit each day. It’s not that fruit isn’t healthy, but in order to get down to 10 percent body fat, you’ll just need to limit your sugar intake.

Lastly, your fat intake will come mainly as a by-product of the protein containing foods that you’ll be consuming. But if you still have room for more before your macros are satisfied, avocados and coconut oils can be consumed.


Okay I know it sounds a little superficial, but remember… You’ve got goals! Apart from having good genetics, athletes are often so ripped because they build their lifestyles around training and nutrition to optimize performance. So to get 10% body fat, you must prepare to do the same.

Sleep at least seven hours a night and drink water day long, half your bodyweight in ounces should do the trick. Keep stress to a minimum by taking time to relax, meditate, or practice yoga.

It should probably go without mentioning, but lifting weights is a must as well. There are many workout splits and methods you can follow, but three days of full-body training per week will get the job done. Focus on compound exercises that work multiple muscles at once, such as presses, squats, deadlifts, rows, and pull ups. For some personalized programming you can always send me an email at graham@crossfithard.com and I’d be happy to help.

Best of luck!

Coach Graham

WOD 113016

Do you prefer sunrises or sunsets? Why?

Body Weight Challenge Day 14 - 28 Burpees

Warm-Up 8

Rowing Technique
Foam Roll
2 x 10
Ring Rows
Ring Pushups


*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 2 minutes between sets

Metcon (Time)

Three rounds for time of:
20 Calories of Assault Bike/ Row or 400 Meter Run
20 Burpees
15/10 Handstand Push-Ups

Time cap: 20 minutes

Cash Out

26 Burpees then:

Tabata Double Unders

Out of Town WOD

5 Rounds for Time
12 V-ups
15 Burpees
400m run


CrossFit Journal: The Performance-Based Lifestyle Resource