TheRedArchive

~ archived since 2018 ~

16
17

I am currently at 20.8% but I am a pretty muscular fellow. I want to get at 16% as soon as possible. I read some general guidelines and know how to do it, but I want to know how long would take on average (considering that I am following the general guidelines quite closely- I mean no sugar, starchy carbs, water, exercise etc.).


[–]The_Motivated_Man5 points6 points  (1 child) | Copy Link

I can help you out here, keep in mind I'm 25 years old now, but here are my credentials --> This was a 5 week cut. 245lbs > 202lbs

  • On Nov. 30, 2010, I was 6'3" 350lbs @45% BF.
  • On Nov. 23, 2013, I was 6'3" 285lbs @30% BF.
  • On Aug. 23, 2014, I was 6'4" 211lbs @11% BF. (I gained the inch from an improvement in posture)
  • Goal - next summer hit 6'4" 202lbs @7% BF.

At this point I don't care what's on the scale anymore, but I know I reverse engineered my BodPod assessement and figured I'll stop my cut at 202lbs.

Here's what I've learned throughout my journey.

  1. Diet over everything
  2. It's a lifestyle change, not a diet. Meaning, find a diet you can continue forever, otherwise, you'll just put the fat back on.
  3. Losing weight is possible through diet. Gaining muscle is possible through weight training. Losing fat, is combining the two.
  4. http://iifym.com/tdee-calculator/ was the most beneficial site I've ever used.
  5. Carbs = 4kcals per gram
  6. Protein = 4kcals per gram
  7. Fat = 9kcals per gram
  8. There is no such thing as a bad food, it's about portion sizing. You can eat McDonalds every day if you want, but because there are so many calories in that food, you would not be able to eat as much of it to be under your TDEE, which is why eating cleaning allows people to eat so much food.

This has gotten pretty long, and I see this post was 5 days ago, so if you have any specific questions or want more details PM me. I remember how confusing everything was at first so I enjoy helping people starting their journey.

[–]remember13[S] 0 points1 point  (0 children) | Copy Link

Thank you!

[–]X-Coordinate14 points15 points  (0 children) | Copy Link

You'll want to loose more fat after reaching that 16%, I guarantee it.

[–][deleted] 2 points3 points  (2 children) | Copy Link

It's not that hard. I'll give you an example:

I'm currently 170 lbs and 18% body-fat. I want to get down to about 11%, so I can see my abdominal muscles.

  • Total Fat in body: 30.6 lbs
  • Realistic Fat Loss Goal: 15 lbs
  • Time it will take to lose: approx 7-15 weeks, depending on exercise/caloric intake
  • Total Fat in body after goal: 15.6lbs
  • Final weight: 155 lbs
  • Final Body Fat Percentage: 10% (enough to see musculature)

Obviously you need to watch your calories, so eat about 500 less than RMR --> scroll down to find the calculator. In addition to this, sprinting/up-hill sprints will help you immensely. In fact, I'd recommend you first do some sprints to get your heart-rate up, then your weightlifting routine, before returning to up-hill sprints. After all that, drink a protein shake (just buy whey powder and put it in milk). It's well known that protein synthesis pathways are better stimulated after high-intensity training (sprints mostly), so a protein shake is always good after that. In addition, I'm assuming you're bulky, since you say you're muscular, if that is the case, you NEED to keep lifting in order to avoid muscle loss.

Here's a diet plan based on my own weight/height/age/body-fat (17, 170 lbs, 5'8", with 18% bf):

  • BREAKFAST: 2 eggs, and a protein shake (milk, whey protein, 2 tbsp. PB) ---> (630 calories) (word of warning, don't have hot eggs with a cold shake, you should probably have the shake after your work-out. I made this mistake and ended up with stomach cramps)
  • Rest Day: 2 eggs, 2 tbsp. PB and one toast --> 430 calories

  • LUNCH: tuna sandwich with mayo and cheese (565 calories)

  • Rest day: tuna sandwich with mayo and cheese, 2tbsp. of PB (745 calories)

  • DINNER : Salad (kale, broccoli, tomato, celery, cucumber)145 calories

  • INTAKE:

  • REST DAYS : 1320 CALORIES

  • EXERCISE DAYS: 1340 CALORIES

  • Expect:

  • RMR: 1888 CALORIES

  • DAILY DEFICIT : 548 to 568 CALORIES

  • WEEKLY WEIGHT LOSS (UPDATE AFTER 4 WEEKS) : 1.1 LBS

Edit:

Macros are also important, but as long as you eat relatively healthy food, you should be fine. I lost 20lbs over two months when I knew nothing about macros (unfortunately, I never measured myself so I don't know how much body-fat I lost), and then struggled to lose weight when I started caring about macros (probably because I end up over-eating due to a complete lack of complex carbs in my diet, something essential). Now, I don't give a shit, and simply eat at a deficit, and have already lost a pound in the last four days.

[–]remember13[S] 0 points1 point  (1 child) | Copy Link

Thanks for the good reply. Some very good advice, but I don't agree with the tuna sandwich, too much bread.

[–][deleted] 0 points1 point  (0 children) | Copy Link

Then just toast the bread, and remove the insides.

[–]morsX6 points7 points  (5 children) | Copy Link

Have you tried switching to a Keto-friendly diet? Going low-carbohydrate allows you to switch into Ketosis/Ketogenesis. In Ketogenesis, the metabolic pathway does not as easily facilitate fat storage as Glycolosis does.

Otherwise just stick to consuming 5% to 25% fewer calories each day to drop the extraneous fat.

Depending on your daily caloric needs, 25% calorie deficit per day could have you dropping 0.5% body fat each week.

[–]robesta5 points6 points  (0 children) | Copy Link

Keto ftw.

[–]Flutterbree1 point2 points  (0 children) | Copy Link

In Ketogenesis, the metabolic pathway does not as easily facilitate fat storage as Glycolosis does.

Thats not true. You will get fat if you over consume calories on a keto diet.

[–]DrMonkey680 points1 point  (0 children) | Copy Link

Yes, Keto works. But it's also pretty hard if you don't like or don't know how to cook for yourself.

[–]remember13[S] 0 points1 point  (1 child) | Copy Link

Ok, I see you are genuinely trying to give good advice, but I have no idea what are you talking about, dude. Can you please explain it in plain english or link to an article that does that for you? But really appreciate it.

[–]Flutterbree-2 points-1 points  (0 children) | Copy Link

Ignore him, Ketards are painful.

Theres a book by Lyle mcdonald that you should read if you're ever interested in ketogenic diets.

[–]Sliepnir1 point2 points  (2 children) | Copy Link

I'm guessing you already know that dropping large amounts of weight rapidly isn't healthy, but your body, so do what you want.

If you want to go balls to the walls, check out the PSMF.

Warning though, it is brutal.

[–]remember13[S] 1 point2 points  (1 child) | Copy Link

I am not saying rapidly, I mean fast, but at a normal pace. Fast as in I am not going to post-pone this, not tomorrow fast. Haste is for betas and manginas that want instant gratification. Still, good link, man.

[–]Sliepnir0 points1 point  (0 children) | Copy Link

I get what you mean. If you are looking for long term weight loss, then that is definitely the right decision.

The above diet could still be helpful if you wanted to run it for 10 days or so, then progress to a normal deficit. Be a nice kick-start to your weight loss.

[–]fineazzprofessional0 points1 point  (0 children) | Copy Link

i went from 205 to 173 in 4 months to about 6.5% b.f. no eating after 4pm, and nothing but clean food, 40c-40p-20f macros, 500 daily deficit and worked out every single day, low volume, heavy weight.

[–]Iupvoteforknowledge0 points1 point  (0 children) | Copy Link

Sixteen is still in the high end, as another user pointed out, you will want to go lower. Between 10-14% is when you typically see abs. You can cut real quick by not eating any carbs and sugars and doing cardio.

[–]Flutterbree0 points1 point  (2 children) | Copy Link

Hey guy, we also need to know your current weight and height.

Rate of fat loss tends to basically be absolute, except for fatties, so it could be anywhere from 3 weeks to 10.

[–]remember13[S] 0 points1 point  (1 child) | Copy Link

1.82, 77kg

[–][deleted] 0 points1 point  (0 children) | Copy Link

"As soon as possible" might not be a good idea, you want to lose fat while preserving muscle mass, if you lose weight too fast you might lose the hard-gained muscle mass.

Conservatively assuming that you are 200lbs, 4% will be 8lbs, and a good strategy is to lose 1lbs/week, therefore it will take you about 2 months.

This is a good article about "abs" but goes into the details about losing fat http://antranik.org/abs-are-made-in-the-gym-but-revealed-in-the-kitchen/

[–][deleted] 0 points1 point  (9 children) | Copy Link

Protein and veggies, cut the salt and drink tons of water....3 weeks, tops.

[–]remember13[S] 0 points1 point  (8 children) | Copy Link

Thanks, good advice. What do you mean by tons?

[–][deleted] 0 points1 point  (7 children) | Copy Link

Most people don't take in 2L of water per day. Shoot for 8L.

[–]kjcraft 0 points0 points [recovered] | Copy Link

8L?

[–][deleted] 2 points3 points  (0 children) | Copy Link

8 Litre. That's 17 pints in American.

[–]makorunner0 points1 point  (0 children) | Copy Link

Its going to take time man, its best to gradually change your body fat percentage. Have patience but know your making an improvement.

[–][deleted] -2 points-1 points  (1 child) | Copy Link

1% body fat loss per month is realistic for a natural lifter and not-so-crazy diet. You can get better mileage by drinking only protein shakes and good genetics.

[–]alex-zheng0 points1 point  (0 children) | Copy Link

I find it laughable how your comment has been downvoted when it directly answers the OP's question. Downvotes = disagreement

[–][deleted] -1 points0 points  (0 children) | Copy Link

16% is still pretty high bro. Try aiming for 14%.

Try keto too, it really works.

You can kill a man, but you can't kill an idea.

© TheRedArchive 2024. All rights reserved.
created by /u/dream-hunter