| Body Fat % | Looks Like | Risk Level | Notes |
|---|---|---|---|
| 15–20% | Average guy look | ✅ Healthy | Easy to maintain |
| 12–14% | Fit, athletic, some abs | ✅ Optimal | Great for longevity and lifestyle |
| 9–11% | Lean, visible abs always | ⚠️ Manageable | Must be intentional, needs discipline |
| 6–8% | Shredded, cover model | 🚨 High risk | Hormones can drop, recovery suffers |
| <5% | Stage-ready, vascular | 💀 Unsustainable | Cortisol spikes, testosterone crashes, libido dies |