dropping bodyfat%

[Duffmcwhalen]

Hi, I was told by a few people on these boards that I am about 17% bodyfat (see my avi). I have started doing Palumbo diet which is a keto diet and my routine is bill starr's 5x5. Am I able to drop my bodyfat with this set up? I also would like to know how long would it take to get down to like 12% bodyfat or where I would at least be able to see definition. Thanks.

[Advocatus]

Originally Posted by Duffmcwhalen

Hi, I was told by a few people on these boards that I am about 17% bodyfat (see my avi). I have started doing Palumbo diet which is a keto diet and my routine is bill starr's 5x5. Am I able to drop my bodyfat with this set up? I also would like to know how long would it take to get down to like 12% bodyfat or where I would at least be able to see definition. Thanks.

Yeah, 17-18% sounds reasonably correct. If you're following the Palumbo Diet, no matter what Diet infact you're following, there's always the same rules, no matter what, no specific Diet masked under a name will give you better results than a Diet that puts you in a deficit that follows the simple rules that all Diets should follow:

- Weight sessions three times a week minimum
- 1g of protein per pound of LBM
- Make sure you get in your EFA's
- Make sure you get in your Veggies/Salad/Fruit

Apart from the above, work out your maintenance, no matter what Diet you're following, create a small deficit of 300-500 to begin with and slowly monitor and adjust accordingly until you're losing at a rate of about 1-2lbs per week.

As for how much you have to lose to get to 12%, if your weight in your Stats is up to date then simply 170 x 6% = 10.2 (10.2 - 170 = 159.8) Obviously this is all dependant on water retention and a number of other things. Essentially go by what you see in the mirror, not what the scale says, the scale is only an indicator of change, you should never hawk eye it or take it for granted as the only method of monitoring fat loss.

Edit: And another thing, weigh yourself once a week and track it, same day, at the same time.

[superroth365]

i agree with advo ^^^, but another point, if your keen on dropping bodyfat, you should be on a different lifting program. A 5 x 5 is strictly bulking. Try something with higher reps and more cardio. You could base your program off of the exercises you do already, but raise the reps to 10+ and add cardio

[SoSadBtTrue]

Originally Posted by superroth365

i agree with advo ^^^, but another point, if your keen on dropping bodyfat, you should be on a different lifting program. A 5 x 5 is strictly bulking. Try something with higher reps and more cardio. You could base your program off of the exercises you do already, but raise the reps to 10+ and add cardio

I'd like to respectfully disagree with this. I'm currently doing 5x5 while cutting. I feel that you need to lift heavy to maintain your muscle during a cut.

Yes, higher reps and some form of circuit training would burn more calories during that session, but who cares? Just change your caloric deficit instead. My $0.02.

[Advocatus]

Originally Posted by SoSadBtTrue

I'd like to respectfully disagree with this. I'm currently doing 5x5 while cutting. I feel that you need to lift heavy to maintain your muscle during a cut.

Yes, higher reps and some form of circuit training would burn more calories during that session, but who cares? Just change your caloric deficit instead. My $0.02.

This. Good advice.

[madhatch]

actually i did the 5x5 for 6 weeks prior to my workout im running now. with diet and excersize i have lost 20lbs and added 90 lbs to my bench in 4 months. I have added 1 inch to my arms 1/2 inch to my chest (lost over an inch to begin with) lost 4 inched from my stomach and 2 inches from my waist. Went down from a 34 pants to a baggy 32 and comfortable 30.
Its not the 5x5 that makes you fat or used for bulking. Its the way you eat for the diet. I added cardio but I did loose wieght and had big gains in strength. I am now down below 16 percent body fat (health club calipers) and look better than I have in 10 years. so It is not the reps you workout with, more the intensity.
I wear a heart rate moonitor and workout with 100% and my heart rate reaches as high as 185 on a good day and averages 135 thru my entire workout.
I cardio @ 165 bpm between 10 and 30 mins after workout with 5 mins of cool down..

so use your workout do it to your best, eat a lil better and you will get there.. Im looking for those last few lbs now...too

[errdew89]

It all depends on body type. you need to experiment to see what your body responds too. For a while I did supersetting and did 20 min HIIT after each lifting session and I saw more definition and loss in weight. Now I don't superset but I continue to run and I am losing weight but have the energy to lift heavier. Play around with it and see what you like.

[GutDiesel]

It doesn't matter whether you are doing 1-3 reps or 15-20, if your calories are at a deficit you'll lose fat, and if you're eating in excess, you'll gain...whether you gain muscle or fat...it all depends on WHAT you're eating.

[RichmondBread]

Originally Posted by Duffmcwhalen

Hi, I was told by a few people on these boards that I am about 17% bodyfat (see my avi). I have started doing Palumbo diet which is a keto diet and my routine is bill starr's 5x5. Am I able to drop my bodyfat with this set up? I also would like to know how long would it take to get down to like 12% bodyfat or where I would at least be able to see definition. Thanks.

I'm 5'11 and if I weighed 170 lbs Id be emaciated.

[Duffmcwhalen]

Yeah thanks for the comments guys, after I drop this bodyfat I plan to bulk I hate being at this weight, want to get bigger!

[phal]

Originally Posted by RichmondBread

I'm 5'11 and if I weighed 170 lbs Id be emaciated.

Cool story bro, everyone's different.