The Kino "Body Fat Standards"

When people ask me if they should bulk or cut?

My answer to them is almost always to get rid of body fat as the #1 priority.

Ideally, get to 12% or less ASAP.

They can still gain muscle along the way.

But you need to get lean in order to have high testosterone.

Body fat is now recognized as an endocrine organ.

*Image credit storymd.com.

Excess body fat, especially visceral fat, contains high levels of the enzyme aromatase, which converts testosterone into estrogen.

You need to get lean to get your testosterone up!

Over the next few days, I’ll be discussing the best ways to lose fat while keeping T levels high.

Today, I want to cover the different levels of body fat.

Four levels of definition – The Kino Body Fat Standards.

1. Cut (12% Body Fat)

At 12% body fat, you’re considered lean and fit. You’ll notice that your face starts to lose some of its roundness, giving you a sharper appearance. Your physique will show some definition with visible veins (vascularity) on your arms and maybe your shoulders.

Abs: You’ll have some ab definition, though it won’t be super sharp.
Vascularity: Veins will start to show, especially during a workout.
Overall Look: You’ll look fit and healthy, and this is a great standard to maintain effortlessly. You’re lean enough to have visible muscle tone, but you don’t have to diet too hard to maintain this.

2. Defined (10% Body Fat)

Once you reach 10% body fat, you start moving into James Bond territory. At this level, your face gets more angular, and your muscles start to pop in a more pronounced way. You’ve reached a physique that’s not only lean but aesthetically impressive.

Abs: Your six-pack will be clear and visible, especially when flexed.
Vascularity: You’ll have more prominent veins in your arms and forearms, a true marker of being defined.
Overall Look: Your arms, chest, and shoulders will be more toned, and you’ll have a sharper, more athletic look. You’re now in the range that gets attention, with the muscle definition showing even in casual clothes.

3. Chiseled (8% Body Fat)

Hitting 8% body fat is when you start to look like a movie star. You’re now in the chiseled category, and your body will reflect that. This level is where you separate yourself from the pack—people will notice you even when you’re just wearing a t-shirt.

Abs: Abs are fully visible, even without flexing, and you may even see some lower ab veins.
Jawline: Your face will have a highly defined, chiseled jawline that immediately sharpens your appearance.
Vascularity: Not only will you have veins in your arms and forearms, but you’ll also start seeing veins on your abs and lower body.
Overall Look: Whether you’re shirtless or in fitted clothing, people will know you’re in insane shape. You’re the guy who stands out, and at 8%, you carry yourself differently because you look like you’re built differently.

4. Ripped (6% Body Fat)

This is the pinnacle of leanness—the ripped level. At 6% body fat, your physique hits Ryan Reynolds in Blade Trinity or Brad Pitt in Fight Club territory. Every muscle in your body will be clearly visible, no matter the lighting.

Abs: Your abs will be flawless, and your obliques, serratus, and lower ab veins will be insane.
Jawline: Your face will be so lean that even chewing food makes the muscles in your jaw pop.
Vascularity: Your vascularity will be off the charts. Veins will run down your legs, across your abs, and throughout your arms and chest.
Legs: At this level, your legs will be incredibly defined with visible striations. You’re in a different league when it comes to muscle separation.
Overall Look: You’ll look ripped in all conditions. People will question if you’re on steroids because of how insane your definition is. Maintaining 6% requires a lot of mental discipline and effort, but when you get here, you feel like you’re operating on a higher level, especially in bodyweight movements like muscle-ups, one-arm chin-ups, and sprints.

I don’t necessarily think people need to be Ripped year-round.

But I think it’s fun to get down to 6% body fat once per year.