Time to get from 25% to 15% body fat?
I am 5’9, 34 Male. Currently weigh 173 lbs Weight lift 3-4 times a week and cardio once a week. I think I am around 23-25% body fat and recently started a plan to get to my goal 15% body fat. I started tracking my diet/calories everyday and at the moment doing a 500 calorie deficit per day. Some days it’s more like 700 calories deficit. I am also doing 0.8% my body weight in grams of protein. If I continue this plan, how long approximately will it take for me to get to 15% body fat. #fitness #diet #nutrition
Do 12-3-30. On a treadmill 12 incline 3 miles per hour for 30 minutes- every day. Download fitbod and start lifting 4 days a week. Eat keto or vegetarian. Report back in a month
>eat keto or vegetarian Sounds like someone who never bench pressed 275+
I haven't. This was advice for him to get lean not huge
start doing intermediate fasting.
Keep up the grind man. You're doing great. I echo what Tesla said. The only thing I'll add is don't focus too much just on abs and being lean. That's the mistake I made and while I look good now (been training consistently for about 5 years) I could've looked so much better if I focused more on building muscle rather than always trying to stay lean
We don't know how much you weigh lol that's pretty important. You can get estimates by assuming you lose 1lb a week (3500 calorie deficit) calculate how long it would take to lose 10% of your weight, that's how long it would take assuming you lost 100% fat. Realistically it would probably be 50-75% fat so maybe multiply that figure by 1.5
Good point haha. I am 173 lbs now. Also added on my post
Ah super rough estimate 15-20 weeks? So like 4 months
Limit your food intake and drink lots of water and eat ice chips
hey good progress so far but a few things: You can never outrun a bad diet. Looking good is 80% diet and 20% excercise. You need to eat a high protein high fat and low carb diet. Hot yoga is a great way to lose weight but honestly, if you just replenish the lost calories with carbs, it won’t do anything. I recommend a diet of eggs, meat, nuts, bone broth and yogurt. Add fruits, sweet potato and various vegetables for carbs + fiber.
How many grams of carbs would you recommend?
HxfF20, what's the diet recommendation for vegetarian? low carb is the key
Protein target should 1 to 2 gm/lb body weight Up the weights to 60 full minutes a day followed by 90 min of cardio and you'll be at goal in 2 months
60 full mins and 90 mins of cardio per day? That seems excessive
2.5 hours per day doesn't necessarily have to be in the same session, you could lift in the morning, cardio at night but then you are committed to 2x a day and you don't get ketosis, but that means slower weight loss, you won't hit target before summer. As to "excessive" guess how much I trained per week when gearing up for Olympic trials (not an uncommon number at that level)
There are some calculators online that'll tell you how much weight you can expect to lose per day given different scenarios. They'll be much better. Keep it up, bro! 💪🏻