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Losing 10% body fat - need advice
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flyinghorse Offline
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Losing 10% body fat - need advice
I've been lifting for over 5 years and have added good size over the years but have also added a fair amount of bulk.

My body fat is 19% according to calipers and 20% according to a body scan.

I'm currently 184lbs at 5'10 with some decent muscle mass.

My goal is to get around 10% body fat and have a much more aesthetic body.

Here's where I need help:

If I am 184lbs at 20% body fat then I would theoretically need to lose 18lbs of fat (as that's ten percent of 184). This would take me down to 168lbs at 10% body fat.

Is it that simple? Just lose 18lbs of fat?

Also, based on the average time scale of 2lbs of fat loss per week: to lose 18lbs should be 9 weeks???

Am I way off in my predictions?
09-23-2018 07:42 AM
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RE: Losing 10% body fat - need advice
If you lose 18 lbs of fat you will have 11% body fat because your total weight will decrease too, but you’re not too far off. (Actually you may lose some muscle too, so your body fat might be 12-13%).
Losing 18 lbs in 9 weeks is doable yes. I lost 14 lbs in 6 weeks eating no carbs a few years ago
(This post was last modified: 09-23-2018 08:20 AM by Montrose.)
09-23-2018 08:05 AM
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RE: Losing 10% body fat - need advice
(09-23-2018 08:05 AM)Montrose Wrote:  If you lose 18 lbs of fat you will have 11% body fat because your total weight will decrease too, but you’re not too far off. (Actually you may lose some muscle too, so your body fat might be 12-13%).
Losing 18 lbs in 9 weeks is doable yes. I lost 14 lbs in 6 weeks eating no carbs a few years ago

Thanks.

So my goal weight should be 166lbs then.

I think I will shoot for that then get another body scan to see if I lost/gained any muscle during the time.

I hear its almost impossible to gain muscle on a cut but I've never trained legs until 2 weeks ago so i'm hoping for a few pounds of muscle in beginner leg gains.

I can only squat 100lbs right (lol) but my bench is 200 repping at 6.
09-23-2018 08:29 AM
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RE: Losing 10% body fat - need advice
One very good way to lose fat is to go on Craigslist and look for gig jobs such as people who help doing an in town move, or some kind of short term labor job.

Treat the gig as a workout, use good form and make your muscles work. Turn down the free beer or slice of pizza but accept the little bit of cash.

Do this on a free day or two during the weekends and keep to your regular workout otherwise.

Its like getting a free paid workout and there is something about doing real labor that makes you drop fat real quick.
09-23-2018 08:56 AM
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RVF400 Offline
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Post: #5
RE: Losing 10% body fat - need advice
What about just fasting? OP I am near your stats but think I am closer to around 14 to 15% BF right now. I am going to experiment with some longer fasts in the next couple weeks. I have mainly done 48 hour fasts but going to bump that up to 72.

While I am working this in I am still doing IF every day and working out and eating very clean. I would think 9 weeks would be very doable.
09-23-2018 10:24 AM
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RE: Losing 10% body fat - need advice
It will get harder and harder to lose weight as you lower your BF%. 10% body fat is very difficult to achieve and even harder to maintain. Don't count on linear progress and my bet is it will take you quite a bit longer than 9 weeks.

I'm not trying to discourage you but rather set realistic expectations.
09-23-2018 10:56 AM
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RE: Losing 10% body fat - need advice
Check out Martin Berkhan and Leangains.

You can put on muscle during a cut, but you'll be eating a lot of protein. I'm doing it right now.

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09-23-2018 11:18 AM
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Spaniard88 Online
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RE: Losing 10% body fat - need advice
(09-23-2018 10:24 AM)RVF400 Wrote:  What about just fasting? OP I am near your stats but think I am closer to around 14 to 15% BF right now. I am going to experiment with some longer fasts in the next couple weeks. I have mainly done 48 hour fasts but going to bump that up to 72.

While I am working this in I am still doing IF every day and working out and eating very clean. I would think 9 weeks would be very doable.

I second fasting, OP.

Try fasting for a day here and there, I find it makes me feel great and gives me like a reset, that refocuses me on eating healthy.

It's worth a shot, just don't go overboard and fast too long.
09-23-2018 11:24 AM
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gework Offline
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RE: Losing 10% body fat - need advice
I think the case is that people's bodies react quite radically differently to diet and exercise. I have barely exercised for 2-3 months due to injury and being busy and a still have abs and am probably no more than 13-14%. One thing I've noticed also is that if I have several drinks one night, the next morning I will always wake up with noticeably lower body fat. This seems to be the opposite of most. I think it's because alcohol causes my body to burn fat.

I've also fluctuated lower in the past, even when not exercising, down to about 10%. This happens sometimes when I'm in hot countries, sometimes not.

I've tried things that have worked for others, like low carb diet, eating less. Doesn't make any difference. I am the same if eating one or four meals per day.

The only thing that I've found that works for me beyond loosing 1-2% from exercising is cardio-dumbells, like Shaun T: Assylum - Strength.

I think the best way is to try several things for one month each to see how they go and stick with whatever works. So go low carb, try carnivore or paleo diets, try adding cardio dumbells, try adding or removing certain things from your diet and whatever else works for other people.

I think most people have a genetic base to their body fat. So your base with exercise is about 20%. Mine is about 12%. It seems to be really difficult to push below what your body has been programmed to store. So as we differ in our base body fat levels, we also differ in what may convince our body to shave off a few more percent.

This year I was at the gym in Russia and was surprised in the lack of definition that people have to their bodies. Most people are working out several times a week just to avoid manboobs and a fat gut. Only about 1-2% of guys are decently ripped or better.

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09-23-2018 11:33 AM
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Post: #10
RE: Losing 10% body fat - need advice
Personally I would try to ensure eating 3 meals a day for the sake of your brain function. Simply eat more moderately.

Since legs are such a weak point for you, I would suggest coupling the above approach with doing 20 rep squats 3x/week. If you were to do this I suspect you would build mass and drop body fat rapidly.
09-23-2018 12:13 PM
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RE: Losing 10% body fat - need advice
Try intermittent fasting.

I eat like shit for 7 years and ive always have a visible six pack hovering around 10-12%. If you eat clean and do IM you can easily get there in 6 weeks. Beware of the energy drop though

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09-24-2018 12:56 PM
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RE: Losing 10% body fat - need advice
Go low carb. Step up cardio workouts, look into HIIT. I’ve found that I have virtually no energy loss once in ketosis. The peaks may not be as high as they were, but it’s far more stable.
09-24-2018 01:40 PM
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RE: Losing 10% body fat - need advice
Count your calories and learn what a serving size really looks like for the foods you eat.
09-28-2018 03:46 PM
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RE: Losing 10% body fat - need advice
Ask Dulceindo (however the fuck you spell) check my thread dropped 51 pounds (at last weigh in)

My test has raised so much so far it's a problem (and fantastic)
(This post was last modified: 10-01-2018 12:18 AM by godfather dust.)
10-01-2018 12:17 AM
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RE: Losing 10% body fat - need advice
(10-01-2018 12:17 AM)godfather dust Wrote:  Ask Dulceindo (however the fuck you spell) check my thread dropped 51 pounds (at last weigh in)

My test has raised so much so far it's a problem (and fantastic)

Damn it, Godfather! I changed your life! Learn to spell my name!

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10-01-2018 06:20 AM
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flyinghorse Offline
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RE: Losing 10% body fat - need advice
I'm just going to do a simple calorie deficit of 600 kcal deficit each day - with one refeed day at maintenance.

I train with weights 4-5 days per week and then sometimes work abs on my days off.

I've got 36lbs of fat on me and if I want to half that and get to 10% I need to drop 18lbs.

I think 12 weeks Is realistic to do this although i'm thinking about just dropping 10lbs and maintaining for a month before doing the last 8lbs
10-02-2018 09:39 AM
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RE: Losing 10% body fat - need advice
I won some money recently in a workplace weightloss challenge, I went from 17 to 14% in 6 weeks, I found my target number went down as I lost weight, as it is nearly impossible to not lose some muscle while you lose this amount of weight.

Here are some of my tips:
- Intermittent Fasting, Start eating between 11am and 7pm, and move to eating between 1 and 5pm on good days.
- Don't underestimate your sleep routine, I found sleeping 8 hours vs. 6 caused me to lose weight as my body was well rested.
- Apple cider vinegar, a shot once a day
- Push yourself in the weightroom, start upping weights and tracking, I found I was in a maintenance mode and there were gains there just by increasing intensity
- Cardio at night or in the morning before you eat. I mixed going on walks too.
- Increase fish, proteins, reduce carbs,
- Eliminate all junk food, say no to everything, it makes it easier

Also, you have to keep yourself mentally focussed, I found this guy has great videos, short and educational, along with practical tips to reinforce.



(This post was last modified: 10-02-2018 10:18 AM by NoMoreTO.)
10-02-2018 10:17 AM
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Dulceácido Offline
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RE: Losing 10% body fat - need advice
Intermittent Fasting. (4-hour eating window). Do not consume a single calorie outside that window. Keep the window the same each day, it can be any 4 hours you choose. Some people like eating at night, some like daytime. Doesn't matter at all. Make it work with your schedule.

Only thing outside that window: water, black coffee, black tea (no herbal teas), substitute sweeteners are allowed if you want.

Avoid sugar at all costs.

Avoid alcohol at all costs.

No junk food! No frozen dinner bullshit.

Eat as much as you want, but only in that 4-hour window.
No need to count calories--you, likely, won't be able to overeat in 4 hours if you're eating healthy food because you'll get stuffed.

Limit your carbs but don't ELIMINATE them.
Raise your protein and eat lots of vegetables (variety of colors).

Take a multivitamin and drink a TON of water: your body is gonna need the water to process all the crap out of your fat stores. That stuff comes out in poop, piss and, sweat, so water is clutch. You can use flavored water (even the fizzy kind) if you want, so long as it has 0 calories. You can have diet sodas, if you drink that unhealthy junk, as long as 0 calories.

The zero calorie thing is mot important--not because you're limiting your caloric intake!!! It's so your liver doesn't detect that you've consumed food and start producing insulin. That's what makes you drop the pounds.

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(This post was last modified: 10-02-2018 12:07 PM by Dulceácido.)
10-02-2018 12:06 PM
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RE: Losing 10% body fat - need advice
(09-23-2018 11:33 AM)gework Wrote:  This year I was at the gym in Russia and was surprised in the lack of definition that people have to their bodies. Most people are working out several times a week just to avoid manboobs and a fat gut. Only about 1-2% of guys are decently ripped or better.


A big part of this is that Russian's don't train for the same look as westerners tend to go for. The powerbuilder "big gut" look is what they're training for as that is the "hot body" for men, I've trained with a lot of them and the idea of cutting/cardio is very foreign, they're not trying to get the 6 pack that is the goal in western countries but rather workout for functional strength and size. I had a friend visit me over there who has the very desirable V taper look that is super popular in western countries and he was copping flack in Russia because he wasn't thick/solid enough in the torso (from men and women!).

It doesn't help that Russian diets are terrible either.
10-02-2018 11:05 PM
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RE: Losing 10% body fat - need advice
(10-02-2018 10:17 AM)NoMoreTO Wrote:  I won some money recently in a workplace weightloss challenge, I went from 17 to 14% in 6 weeks, I found my target number went down as I lost weight, as it is nearly impossible to not lose some muscle while you lose this amount of weight.

Here are some of my tips:
- Intermittent Fasting, Start eating between 11am and 7pm, and move to eating between 1 and 5pm on good days.
- Don't underestimate your sleep routine, I found sleeping 8 hours vs. 6 caused me to lose weight as my body was well rested.
- Apple cider vinegar, a shot once a day
- Push yourself in the weightroom, start upping weights and tracking, I found I was in a maintenance mode and there were gains there just by increasing intensity
- Cardio at night or in the morning before you eat. I mixed going on walks too.
- Increase fish, proteins, reduce carbs,
- Eliminate all junk food, say no to everything, it makes it easier

Also, you have to keep yourself mentally focussed, I found this guy has great videos, short and educational, along with practical tips to reinforce.



Isnt 3% body fat usually only around 4 - 6 lbs of fat? (2lbs of fat would equal one percent if the person was 200lb)

In 6 weeks that's quite moderate.
10-03-2018 04:40 AM
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Richard Turpin Offline
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RE: Losing 10% body fat - need advice
(10-02-2018 11:05 PM)JimBobsCooters Wrote:  
(09-23-2018 11:33 AM)gework Wrote:  This year I was at the gym in Russia and was surprised in the lack of definition that people have to their bodies. Most people are working out several times a week just to avoid manboobs and a fat gut. Only about 1-2% of guys are decently ripped or better.


A big part of this is that Russian's don't train for the same look as westerners tend to go for. The powerbuilder "big gut" look is what they're training for as that is the "hot body" for men, I've trained with a lot of them and the idea of cutting/cardio is very foreign, they're not trying to get the 6 pack that is the goal in western countries but rather workout for functional strength and size. I had a friend visit me over there who has the very desirable V taper look that is super popular in western countries and he was copping flack in Russia because he wasn't thick/solid enough in the torso (from men and women!).

It doesn't help that Russian diets are terrible either.

Also, could it be true that colder climes have some influence on the body 'holding on' to fat? May be total Bro Science but I'm sure I remember reading somewhere that the Innuit (to take an extreme example!) have developed a different way of distributing bodyfat in order to deal with the cold. Totally not sure whether this would apply in Russia though.

Incidentally, that vid from NoMoreTO was very succinct and explanatory. Confirms that I'm on the right track I think workout-wise.

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(This post was last modified: 10-10-2018 09:08 AM by Richard Turpin.)
10-10-2018 09:07 AM
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RE: Losing 10% body fat - need advice
(10-03-2018 04:40 AM)flyinghorse Wrote:  
(10-02-2018 10:17 AM)NoMoreTO Wrote:  I won some money recently in a workplace weightloss challenge, I went from 17 to 14% in 6 weeks, I found my target number went down as I lost weight, as it is nearly impossible to not lose some muscle while you lose this amount of weight.
Isnt 3% body fat usually only around 4 - 6 lbs of fat? (2lbs of fat would equal one percent if the person was 200lb)

In 6 weeks that's quite moderate.

Your math makes sense, but also going from 17 to 14%, you are reducing your fat by almost 20%.

I'm 38 years old, 6'3 and have a reasonable amount of muscle and a reasonable amount of fat.

I went in weighing 227 and came out at 213 if I recall.

Yes, it was moderate but fairly noticeable as my strength went up at the same time. I maintained a balanced lifestyle, it was not a full crash diet, no fasting.

These were my learnings, and they worked well. I drank on weekends along with beers for an entire day at Caribana with Scotian but it was well worth it.

One more tip on Alcohol - I switched off beer over to vodka soda, tequila mixed drinks etc.. I know that drinking can be a painful one to reduce, so I did make a deal with myself. I got off of beer and wine and over to a lean drink which made a difference . And once you get past that initial 'beer with the guys' or 'wine with my girl' - you're fine. That said, nothing crashes the metabolism like alcohol, best to avoid as much as possible.
(This post was last modified: 10-10-2018 10:28 PM by NoMoreTO.)
10-10-2018 10:19 PM
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Post: #23
RE: Losing 10% body fat - need advice
(09-23-2018 07:42 AM)flyinghorse Wrote:  I've been lifting for over 5 years and have added good size over the years but have also added a fair amount of bulk.

My body fat is 19% according to calipers and 20% according to a body scan.

I'm currently 184lbs at 5'10 with some decent muscle mass.

My goal is to get around 10% body fat and have a much more aesthetic body.

Here's where I need help:

If I am 184lbs at 20% body fat then I would theoretically need to lose 18lbs of fat (as that's ten percent of 184). This would take me down to 168lbs at 10% body fat.

Is it that simple? Just lose 18lbs of fat?

Also, based on the average time scale of 2lbs of fat loss per week: to lose 18lbs should be 9 weeks???

Am I way off in my predictions?

Try going high fat, low carb nutrition plan.
Your body will have no choice but to get as lean as it can be.
YouTube Keto Diet and try it out.
10-14-2018 10:18 AM
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Post: #24
RE: Losing 10% body fat - need advice
(09-28-2018 03:46 PM)mickeyd Wrote:  Count your calories and learn what a serving size really looks like for the foods you eat.

^ this

I’d had some success with low carb, but plateaued a couple of months ago, even after switching up and resetting (the low carb diet).

Tried fasting, but found myself eating more at the end of the fast, and either being the same weight or gaining a pound or two.

About a month ago I started calorie counting. I’ve lost 11 pounds since, and that’s even with a couple of unplanned cheat days (there are a couple of dishes served at family gatherings that I have a hard time resisting).

Over the last month I’ve been eating whole wheat wraps, with cheese, meat, a little lettuce, maybe some bacon bits, and (depending on the size of the wrap) either sour cream or taco sauce as dip.

A quick note about the sour cream and/or taco sauce. I struggled the first few days going overboard with those. Spent some time in the store finding low or no calorie condiments, which has made a big difference.. it wasn’t doing any good to make 3 wraps totaling 1000 calories if the sour cream added another 300/400.
So switching to lite sour cream dropped that to 200. And Ortega Taco sauce has 5 calories per serving, where Taco Bell sauce has 0. Easy call there.

Done right, it still affords me a little room for ice cream.

And to top it off, I’ve found myself smoking cigarettes less (from a little over a pack a day to about 10-12 a day).

Your mileage may vary, but so far I’m a strong advocate for calorie counting.

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10-14-2018 11:03 AM
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Post: #25
RE: Losing 10% body fat - need advice
(09-23-2018 11:33 AM)gework Wrote:  One thing I've noticed also is that if I have several drinks one night, the next morning I will always wake up with noticeably lower body fat. This seems to be the opposite of most. I think it's because alcohol causes my body to burn fat.

Chances are it's dehydration, the adult male is 60% water. Much less after a night of drinking.
10-15-2018 04:57 PM
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