posted Fri, 03/16/2018 - 19:03
3524
BF 20.7% Opinions to get to 12%
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is it just strictly diet and exercise until I reacher 12% and how long do you guys think it will take in order for that to happen with the proper workout and diet. Thanks.
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Your overall diet(calorie consumption) as well as exercise is key to achieving your goal of 12% body fat. How long will this take? well how longs a piece of string? Ideally, you want to be losing weight at a low but steady rate maybe 1-2lbs a week especially if preserving as much muscle mass is a part of your goal. Some pharmaceutical assistance may increase the efficacy:)
Going from 35%+ to 20% body fat is a remarkable feat!! your commitment as well as your perseverance appears to be paying off. Keep doing what you are doing Bro:)
Don’t stress over this problem brother. Go look at my before and after pictures and you’ll see I was way over 20% and got below 12%
Diet will be 80% of it and 20% training
The only challenge at first is being 110 fucking % committed! Set a goal, kill it, set a new goal. Push everyone out of your way to get to it.
Fr sent
When I started a little over a year ago I was probably 35% or higher, lost 40 pounds of fat and gained some muscle. I have struggled with the last little bit and realized how important the diet is. I’m super motivated and committed and gonna get this done.
Damn impressive. +2
Thanks bro
https://damnripped.com/tdee-calculator/
Best tdee calculator on the web, you are welcome.
basskiller89For arguments sake sake it's 30lbs of fat you have to lose to go from 20% to 12% body fat
You can safely lose 1.5-2lbs of fat per week through diet and exercise
To be on the safe side put yourself on a 16 week prep for this
Living4ThePumpExactly. People are way too anxious about loosing to much weight too fast. With 20% Bf there’s no harm in losing 2lbs per week. With proper nutrition and good workout routine you‘ll be able to keep intensity and lean mass.
basskiller89Agree
I've tried dieting on 1000 calories, not only do I feel awful, I'm probably losing muscle which is counter productive lol Slow and steady wins the race
That’s my thought too. I’m trying to maintain muscle and keep that metabolism rocking.
basskiller89And honestly if you're eating enough protein I wouldn't be too worried about losing muscle if you diet at 1000 calories for a few days or so. I wouldn't do 800 calories for extended periods of time though lol
Living4ThePumpYep. And if you think about it, losing 2lbs per week isn’t that slow either. 10 weeks of dieting for 20lbs of fat loss is a nice trade off in my opinion. Some go for 1lb from the beginning of the cut, which surely makes sense later in the cut or when you get leaner.
basskiller89I like to take it day by day too. For example, if I need 2500 calories a day: somedays I can eat 1400 and feel fine where other days I need 1800. There's probably days where I can milk 1000 calories also. I find when I try to lose too much too soon I binge eat or fall off track. I've learned to listen to my body and track calories. If OP has 30lbs of fat, that's 108,000 calories. Every day I mark off from that number to keep track
Living4ThePumpThat's the right way. A good calorie management is KING ! Regards
Totally dependent on how much cardio you do and how many calories you consume. How much are eating every day now? What are your macros?
I would think after 3-4 months of a change of diet and increase in cardio, you could get the results you want. I think you'll lose less Fat-Free Mass and Lean Body Mass if you lose the weight slower, gradually over a longer period of time.
Here's an NCBI study comparing rapid weight loss to slow weight loss
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5702468/
Thats good information. Losing weight and losing BF and maintaining your muscle mass are two different things. I have worked hard to build muscle and fire up that metabolism and I sure don't wanna lose any of it. I could stand to gain some more muscle....lol Thanks for the info.
I try to keep my macros 125+ on protein, which needs to increase to at least 175 and my carbs around 200 and fat the rest. My protein needs to go to 200 I believe. I am working on creating a meal plan that keeps my protein and carbs around 200, maybe 225 or so on carbs and the rest fat. It sure is hard to eat on a budget....lol
It definitely is hard to eat on a budget. I try to buy in bulk as much as I can to save money. Costco is good, even the Save On Foods by my house will have 4kg boxes of frozen, boneless, skinless chicken breasts for 19.99$.
This link was posted here last month, and it led to a good discussion on different amounts of daily protein intake. It was a good read on the effect of protein supplementation on resistance-training-induced gains in muscle mass and strength in healthy adults
Original Study Link: http://bjsm.bmj.com/content/early/2018/01/18/bjsports-2017-097608
Original Eroids Thread: https://www.eroids.com/forum/general/general-talk/huge-meta-research-on-...
Living4ThePumpDepending on your body weight, a loss of 8% body fat should be doable in 8 weeks without losing significant amounts of muscle mass. Keep training intensity up.
Just make sure knowing your TDEE and then going into a moderate calorie deficit.
Regards
TDEE-2671 BRM is 1764
8% in 8 weeks would be awesome....
Living4ThePumpWhat’s your body weight ? I‘ll give an example:
200lbs body weight - 20% body fat = 20lbs fat
With 20% body fat you can easily lose 2lbs = 1kg per week without losing significant strength/lean mass.
So around 10 weeks at the most for 8%.
Regards
I weighed 206 this morning, so I need to focus on 2lb, which is 7,000 calories deficit per week. I will have to track my diet and exercise daily and calculate it based of my BRM and subtract and measure BF once a week and see where I am. Maybe I need to buy a book and log all of my diet and exercise daily and calculate it that way. I don't know if there is a better system out there to help make it easier, unless I can find an app that tracks micro nutrients and allows you to put in exercise to monitor you actual daily activities. Thanks.
Living4ThePumpMyFitnessPal is really sweet for tracking food. Just weigh your food and type it in. Also plenty of apps for tracking your workouts.
I can recommend taking weekly progress pictures under the same circumstances (light etc.). This way you‘ll see the changes that happen much better than in the mirror where you see yourself everyday.
If you need, implement some cardio to help reach the deficit. This way you don’t need to cut food too much. Also, you could scale the deficit down after half of your diet to 1 pound loss per week to make it less aggressive.
Regards
I find six months to be a good benchmark for a nice slow natty cut. Obviously can be done faster but the faster you go the more lean mass you’ll be dropping as well. That being said I’m an endo, and lose fat slowly so it will depend on your metabolism.
Yes, a lot of factors involved and so many different ways to go about it. I would love to be at 15% by summer. We will see, I am trying to make adjustments to my diet and I think the biggest obstacle I have ran across is not having a log of what I eat daily. I am working on a written and electronic log on an app on my phone. I am not sure which one I will like. But i gotta get my diet in check.