Achieving 14 percent body fat on a man represents a physique that is leaner than the average individual, but not as shredded as competitive bodybuilders. At this percentage, you will have a defined musculature, and it’s often the point where the outline of a six-pack begins to appear, especially under good lighting conditions. The lower abdominal region might still have a thin layer of fat, making the bottom abs less prominent than the upper ones.
The muscles in the arms, such as the biceps and triceps, will show more definition, and the veins may become more prominent, especially after a workout. The chest muscles will also be well-defined, and there might be a visible separation between the major muscle groups. In the legs, the quadriceps and hamstrings will display contours and the calf muscles will also exhibit a more chiseled look.
Around the face, some subtle changes might be noticed. The jawline could appear more pronounced and cheekbones may become slightly more visible, due to the decrease in facial fat.
However, it’s essential to understand that the way 14 percent body fat looks can vary based on genetics, the distribution of body fat, and muscle mass. Two individuals with the same body fat percentage can look different, especially if one has more muscle mass than the other. For instance, someone who weighs 70 kg (154.3 lbs) with 14 percent body fat but has been strength training for years might have a more pronounced muscular appearance compared to another individual with the same weight and body fat percentage who hasn’t done much strength training.
In essence, at 14 percent body fat, a man will generally exhibit a lean physique with noticeable muscle definition. It’s a level of leanness that’s often pursued by those who want to showcase their muscles and achieve that “fit” look without getting into extreme bodybuilder territory.