Uh wow how you'd get below 4% without even knowing it? I need to get on your routine.
Hah! My routine is pretty lame, compared to most people on this board. I always do some sort of row, some sort of press, some sort of squat, deadlift, plus miscellaneous shoulder stability and core exercises that I’d like to think help my climbing, but probably don’t. I change exercises (e.g., switching between front squat and back squat) every mesocycle, which is every six weeks. I lift every other day, but only do one set, just to save time.
I think the main thing is that I don’t get hungry unless I’m woefully undernourished. Some of my climbing buddies went on a don’t-eat-unless-you’re-hungry diet. It worked for them, so I tried doing the same thing, and I ended up losing 15lbs over 5 months. I was already pretty lean before that, so I ended up almost dangerously underweight.