20% bf to 10%bf

[Dannymck_33]

Ok i wont to get to 10% bf , i am 191 lbs 20%bf at 5'10.

I am weight training heavy 3x/week and doing walking (cardio) 3x/week for 25-35 mins. Also doing 2/3x/week Matt hughes 12 minute core training.

I am eating 2000 calories which consist of
160 grams of protein
120 carbs
40 fats

if i kept at that all the way how long do you think it will take me to get to my dream bodyfat of 10%

Any ideas or suggestions for extra work let me know

Thanks Dan

[Dannymck_33]

bump any1

[STEADY]

How often do you refeed? In the beginning you should drop weight easily, but on that deficit I would worry about your metabolism shutting down...slowing your fat loss.

Do you know your BMR?

Sorry, I don't know how long it would take, maybe 3 - 4 months???

Good luck...

[gumbercules01]

Making a few modest assumptions, I would guess about 14 weeks...

This is on the very safe side

[Dannymck_33]

ya the last 2 months i went from 225 to 191 being stupid and doing 1300 calories a day

[STEADY]

ya the last 2 months i went from 225 to 191 being stupid and doing 1300 calories a day

OUCH! I think I would spend a week @ 2800-3000 calories being sure my metabolism is fired up before continuing the cut. Then maybe settle in around 2400 for a week or two and see if the fat loss continues. The last thing you want is to be the dreaded "skinny-fat"! Be patient, do it right and you'll get where you want to go.

Remember, you want to lose as much fat as possible by eating as much as possible.

Good luck...

[liftstrong101]

yea you should try to take it slower, around 2k or a bit higher is what i am doing for my cut. be sure to drink enough water so you dont get dizzy. and it also speeds up the metabolism. but ya really 1.3k is not safe at all you probably lost about 5lbs of muscle during that, its really unhealthy. yea so drink plenty of water and be sure to take your vitamins. and remember to make realistic goals. goal for me is to be about 170 10% by may and thats realistic.

[noodlejoodle578]

Ok i wont to get to 10% bf , i am 191 lbs 20%bf at 5'10.

I am weight training heavy 3x/week and doing walking (cardio) 3x/week for 25-35 mins. Also doing 2/3x/week Matt hughes 12 minute core training.

I am eating 2000 calories which consist of
160 grams of protein
120 carbs
40 fats

if i kept at that all the way how long do you think it will take me to get to my dream bodyfat of 10%

160*4+120*4+40*9 < 1500.

Those macros add up to less than 2000 Kcal.... Either the 2000 Kcal estimate is wrong, or the macros are wrong... Doesn't really matter, just make sure you eat enough (at a bare minimum of 1800, ideally 2000) and at least 1g of protein per lb of bodyweight. How you distribute the remaining calories between carbs and fats is up to you, just don't expect much (if any) improved results by cutting or going too low with either.

As for duration, you are in the best position to tell. How has it been for you on previous dietting cycles, did you lose quickly or slowly? Everyone is different, though as a benchmark average, you can expect to lose about 1-2lbs a week.

You need to lose about 21lbs of fat, holding non fat mass constant, to reach 10%. So at a rate of 2lbs a week, I'd expect 10 weeks, and 20 weeks at 1lb. So yea, you're looking at 3-4 months, which isn't too long.

Good luck, and hope this helps.

[thedrivenone]

160g of protein? No, no, no. Don't do that, you're asking for muscle loss.

I suggest about 270-280g protein per day. That covers 1080-1120 of your calories alone.

Then try to shift calories and carbs around per day. Don't give your body anything exact, keep it thinking. Average of 2000 calories is fine, but maybe for 1 day go for 2300, the next 1700, then 1850, then 2150. Adjust these on WOD and NWOD(cardio days). And shift the carbs around. Some days go for 3 servings of carbs(morning, pre-wo, and post-wo), some 2(morning, and post-cardio or post-wo), or some just 1(morning or pre-wo or post-wo).

[mridgley]

160g of protein? No, no, no. Don't do that, you're asking for muscle loss.

I suggest about 270-280g protein per day. That covers 1080-1120 of your calories alone.

Bad advice...don't give yourself that much protein - your body does not need that much. You only need 1 gram per pound of LBM (Lean Body Mass) guessing that you are somewhere in the 160 range. 160 grams is plenty - especially on a cut. When you bulk - then you can do the 1.5 g's per pound of LBM.

[backer]

10 weeks is reasonable

[bking10]

they say that you should be able to lose about .5% a week, so 20 weeks id say.

edit... i'd actually guess around 15-20. its just those last couple bf %'s are gonna be tough

[Dannymck_33]

and to the person that said about for a week eat alot more calories to boost ur metabolism back up , thats funny cause i just got back from s.Carolina 5 days ago and i was there for a week stuffing my face. So would everyone agree on 2000 calories a day if so ill use that my goal is to lose 2 lbs a week and most of it being fat

and just changed my plan a little bit and got

2070 calories
184 protein
69 carbs
34 fats

now does that seem alot better or still more improvement?

[noodlejoodle578]

Again, your macros don't add up to the stated Kcal...

Remember...

Carb Kcal - carb grams * 4
Pro Kcal - pro grams * 4
fat Kcal - fat grams * 4

184 protein, 69 carbs, 34 fats = about 1300 Kcal.

---

For your stated activity, try eating around the 2000Kcal markish. Try also a 40/40/20 macro split (no need to reduce carbs too far unless you are very carb sensetive, which is unlikely.) This gives about 200g Carbs, 200g Pro and 44.5g fats.

[Dannymck_33]

k ill post my diet plan and just let me know where i messed up

Cutting diet - 2000 calories daily

10:00am
3/4 cup oatmeal with water and 2 scoop whey protein shake - Cals=465/Protein=64/Carbs=46/Fats=8

1:00pm
1 (1 can) tuna/chicken w/ 1 scoop whey shake and 1flaxseed oil pill - Cals=300/Protein=61/Carbs=3/Fats=5

3:00pm
1/2 cup cottage cheese w/ 1 flaxseed oil pill - Cals=105/Protein=14/Carbs=5/Fats=2

6:00pm
meat,complex carbs and veggies - Cals=around 800 (PCF Random)

9:00pm
1 scope whey shake - Cals=120/Protein=23/Carbs=3/Fats=2

12:00am
1/2 cottage cheese w/ 2 tsps pennut butter - Cals=280/Protein=22/Carbs=12/Fats=17


Total Cals=2070/Protein=184/Carbs=69/Fats=34

also i didnt add the 800 cal dinner which my mom normally cooks so i didnt add the protein carbs and fats

[Dannymck_33]

and if that plan doesnt work out to what i added it up to

got any 2000 cal sample plans i also am getting my certificate for being a personal trainer and the only thing im lacking for it is the nutrition side of it

[Dannymck_33]

???