I'm tryna lose around 5% a month, with a strict diet n workout plan is it achievable?
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02-05-2009, 03:23 AM #1
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How Much Body Fat Percent Can You Lose A Month?
02-05-2009, 06:41 AM #2
It depends on what % your at now. For example it;s easier to lose fat at a higher body fat % than a low one.
02-05-2009, 06:42 AM #3
Eat clean and work really hard then maybe yeah
02-05-2009, 10:27 PM #4
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Im at 32% right now supposably, i checked at the gym. I wanna be around 15% in 3 months!!!
02-05-2009, 10:32 PM #5
Of course but with only one diet : Keto.
02-06-2009, 03:21 AM #6
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32 to 15 doesn't sound very achievable. I would make a more realistic goal, or just work out hard and see how much changes in a month before you set a goal like that.
02-06-2009, 04:29 AM #7almost in the 100 lost club :D
02-06-2009, 06:28 AM #8
Brutal but honest above lol.
You should aim to hold on to as much muscle as possible, because believe me, being skinny isn't cool either
02-06-2009, 07:59 AM #9
It also amazes me that people cant do simple math to figure out how long it will take them to get from point A to point B.
02-06-2009, 08:04 AM #10
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fat to skinny in a very rapid amount of time will have your loose skin hanging lower than your nuts... take your time and do it right.. i'm sure your results will last much much longer
02-06-2009, 08:16 AM #11
I'm at 25% bodyfat, and my ultimate goal would be to get under 10%. Realistically, how long would that take? (clean dieting and regular exercise of course).
02-06-2009, 08:19 AM #12
02-06-2009, 08:54 AM #13
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02-06-2009, 09:36 AM #14
02-06-2009, 10:00 AM #15
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Relax, it will take time. Precisely how much, depends on a lot of things. But it's NOT going to happen in 3 months unless this is ALL you do for those months, ALL you think about forsaking friends etc. Even then, you'd need pharmaceutical help although if you'd be willing to suffer (think boot camp x 1000000000 24x7 for those three months), you could do it. Most humans have neither the time nor the pure dedication to do that. Maybe you have the dedication, but I seriously doubt that you'd be willing to withdraw COMPLETELY from society and all other activities just to do this (and it wouldn't be healthy from a psychological perspective. That's getting obsessive)
Last edited by xpuser; 02-06-2009 at 10:02 AM.Many topics in this forum fit into one of two categories:
"I want an answer and I don't have time to search through and read previous topics to get some-sort-of-maybe-answer to MY PARTICULAR SPECIFIC situation"
"I have certain thoughts and opinions, now I just need an AMEN CORNER so I can dismiss that little nagging voice in my head that says things to the contrary".
Now be honest, does your topic fit into one of the two categories above?
02-08-2010, 12:55 PM #16
Btw thanks, xpuser, for this post I have been focused for 4 months and have come down 8% body fat from 27% down to 19% and your insight will help me get down to 6% even though I'll keep on looking in the mirror trying to talk myself out of it.
Selfmade, I had my bodyfat checked at the gym too and that is what kicked my ass into getting serious about getting the answers I needed to make a difference. The hurdles for you to get over from now (2/8/2010) until 3 months from now (5/8/2010) are going to take a lot of information to get over. Check out this link, I attribute my 8% drop in 3 months to this meal plan and workout. This is all 4 sections of the March 2009 Muscle and Fitness article.
h t t p://findarticles.com/p/articles/mi_m0801/is_3_69/ai_n24265908/
h t t p://findarticles.com/p/articles/mi_m0801/is_3_69/ai_n24265907/?tag=content;col1
h t t p://findarticles.com/p/articles/mi_m0801/is_3_70/ai_n31338038/?tag=rbxcra.2.a.22
h t t p://findarticles.com/p/articles/mi_m0801/is_3_70/ai_n31338039/?tag=rbxcra.2.a.11
If you're going to lose 17% in 3 months you can't make any of the mistakes I made. And just to forewarn you this is a process and it takes trial and error to learn. You've got to follow all of this to the T and get all of your questions answered and keep your mind open for more information.
I believe that I could have made 15% progress like you want. These are the things I could have done better...
- Diet is absolutely the main thing
- drink at least a gallon of water a day
- keep your protein high 1.5 gm per pound body weight
- keep carbs and fat low (100-150 gm per day carb, 40-50 gm per day fat)
- eat lots of vegetables
- eat 6 meals a day, every 2-3 hours and include high protein and vegetables at every meal
- when you're hungry eat more veggies
- remember the point of decreasing body fat is not necessarily going to relate to "weight" loss and you don't necessarily want it to, but you are going to notice big changes in your body and the way your clothes fit
- strict form for safety and serious focus and intensity is important in your workouts
- always push for that last 1 or 2 painful reps
- never sacrifice form for them though (don't hurt yourself and end up taking yourself out of the game for 6-8 weeks or more)
- keep rest periods short 60-90 seconds between sets to keep your heart rate up
- do more HIIT than low intensity steady state for cardio (it pays off huge)
- invest in Protein powder
- Wal Mart Body Fortress is a great value for the money and has BCAA's, good protein content, and low carbs
- xpuser is right about how much focus it takes out of your life. I was in the gym 2.5 - 3 hours a day total (I've since learned that keeping your workouts shorter and keeping up the intensity is better, but that worked for me for 3 months)
One thing I think you do have going for you is that you are at a higher body fat percentage than I was when I got started. I think that you are going to have faster progress from 32% down to 23% and then I think that you will still have good paced progress down to 15%. It's not really going to start slowing down until you get into the under 15% or under 10% range.
It takes serious discipline and most people aren't ready for it. If you fail or have a setback don't worry about it. Even if you get to 20% in 3 months you're going to be really happy about it. You'll be amazed at the difference in yourself. Give yourself time to get used to the exercises and the routine. There's no need to rush. This is a lifelong thing not a once in a lifetime thing. Good Luck!
Last edited by ameer804; 02-08-2010 at 01:04 PM.
12-03-2010, 01:54 PM #17
+1 to all the members who mentioned that it takes strict dieting, dedication, discipline and proper work out recommendations. I started around 28% back in August and right now I am at 19%. I just started taking protein powder (isopure) and fatburners (animal cuts) last week to help me achieve my goal. Just be patient and do a lot of research. This website is rich in information and don't be afraid to ask questions while at the gym. A lot of fitness fanatics will be more than glad to share their knowledge. Good luck on your quest to a better body! I hope to get close to a single digit by spring break and totally lean by the summer time!
12-03-2010, 02:12 PM #18
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So many people just want to lose 100lbs or some other ridiculous number in one month. Did it take you 1 month to put all that weight on? No, so you shouldn't expect it to come off that fast. Listen to these people on here, they know what they are talking about. Take it slow and do it the right way!
12-03-2010, 05:40 PM #19
Thank you to the realistic posters in this thread. I was a fatass my entire life until 6 months ago. Made a change, and went from ~260 to 180-185. My BF is still high, but I'm excited to get started on this phase of the transformation. Not expecting miracles, but I now know what it takes.
I'm paying for my own mistakes. Pasta, dinner rolls, desserts, you name it I ate it. But I was sick of being a fatass and made a big change. Slow but steady progress and complete commitment is the only way you'll see consistent results. Don't expect miracles. If you've been neglecting your body for years like I had been, change will take time. But it IS possible and the results ARE worth it. I'm not even close to my final goal, but even I can recognize that.
12-03-2010, 06:01 PM #20June 4 175 BF 25.8
July 4 175 Bf 24.5
August 4165 Bf 22.4
September 4 175 Bf 20.0
October 4145 BF 15.0
November 4 143 BF 13%
Goal 135 Bf 7.5 abdominal Abs by Dec4,2010
12-03-2010, 06:50 PM #21
23% to single digits took me 6 months, and I've still got this nagging feeling like I may not have broken below 10% yet. I was running a more intense deficit than most here would recommend or tolerate. I've put on some muscle in the process, but it's been hard as sh*t.
Last edited by msm00b; 12-03-2010 at 07:00 PM.Lifts:
Dip: bodyweight + 230lb
Pull-up: bodyweight x2
"There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think."
"Keto is stupid."
12-03-2010, 09:21 PM #22
"Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting.Your final body weight at 5-6% will be a lot less than what you think.Talk to me again when you get in contest shape." I'd be willing to say that 95% of people on this forum accomplish nothing in years, don't be one of those people. It's sad,they seem to have the knowledge many don't but can't utilize it.
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06-21-2011, 11:23 AM #23
I went from 26% to 18% in 4 months of very consistent excercise and a good diet.
it was a grueling 4 months but lets just say i was sore everyday, did proper cardio, and kept my diet clean. It was the max effort anyone could put in.. i doubt u could lose more than that unless u do nothing else but excersize which would lead to injury.
06-21-2011, 11:36 AM #24
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You don't need 6 meals a day, meal frequency is irrelevant to weight loss, 1.5 grams of protein per lb of LBM is way overkill, 1g/lb is more than enough. Check your bro science at the door. Stop giving bad information. I'm surprised no one else has said that yet.Part of the not eating like a retard crew (NELARC).
My lifting/notable eats log
Final weigh in for contest 4/30/2013
06-21-2011, 11:46 AM #25
08-09-2011, 06:56 AM #26
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Hey guys, I read this entire spread and it has helped me alot. I was at 20% now 15% & ultimate goal to be around 10%. However, I didn't grow up into sports or fitness...basically a complete couch potato as a kid/teenager. Nowadays, I try to workout regularly and eat better but I fall off the wagon alot but I always jump back and seeing you guys post the time frame on realistic expectations makes me understand that I'm not gonna go to stud level in a short time. This will take a few years and I'm down for it...Thanks all!
08-09-2011, 10:39 AM #27
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09-06-2011, 08:49 PM #28
A few years ago I had lost some weight and was getting bored with walking/biking. One of the trainers set me up on weights. I had been eating low carb for about 2 months and wanted to accelerate my weight loss. I started doing the weights every other day and cardio in between. After nine weeks I had not lost any weight but had lost 3 inches from my waist and dropped 6% body fat (27 to 21) in just over 2 months. I did not use extremely heavy weights but progressed in amount of weight added instead of increasing reps. Hope this helps.
09-16-2011, 05:21 AM #29
Well just my experience but here goes...
First off...I just joined this sight and am brand new member, so hello and thanks in advance to all the gurus on here that may help me with my wellness goals in the future.
I am 42 yr old male, with cardiomyopathy since 08. In 09, had a pacemaker/defibrulator (Deadly Heart beat) implanted. Went to Mayo and was put thru evaluations and placed on a heart transplant list since 7/09. Was told I had about 3-5 yrs left in my current heart, but they said best guess. No one really knows for sure. I went from 178 lbs @ 5' 8" tall, to 217 lbs in 2/2011. I lost my job in a warehouse, due to not being able to perform the tasks needed for the position in 12/2010. Now, I am Mr. Mom, and filed for disability. In 3/2011 I got p_ssed at myself for not wanting to do stuff with my kids, (go to the park, beach, or anywhere out in public, due to being depressed and being all fat and embarrassed). I went for a walk one day, a long one, and thought long and hard about my family and what their life would be without me here. I came home invigorated, and determined to get back to normal. In late 5/2011, Joined the local YMCA to try and work out, as the walking was too hot inside, and not much weight was being lost. I have worked my way up to quite a nice little workout routine everyday since my wife now works, and works at night, and kids in school, I stay at the gym all morning until around 2pm.
In three weeks, according to a tanita body comp. digital scale, I lost 4.4 lbs, bodyfat down 2.5%, fat free mass up 2 lbs, fat mass down 6 lbs,
Again, Im 42 yr old male, 5' 8" currently at 22.5% bodyfat. I am aiming for 12% body fat whenever I get there. Bodyfat lost is bodyfat lost.
My current activities are: (keeping in mind that someone without my enlarged heart, could do this in maybe total 2.5 hrs time, it takes me most of the afternoon, and Im also trying to keep away from the house so the wife can sleep. I am hoping to improve my health to the point of getting off of transplant list and getting back to work, possibly in good enough shape to become fitness trainer/ nutritionist and be able to help others in my condition, and anyone in general really! I am addicted now. And feeling great!!
Ride beach cruiser 8 mi to gym (40-45 min @ 10- 12mph), 45-60 minutes in weight training, walk 40-45 minutes downtown over two decent bridges @ 4 mph, swim laps light to moderate 60 minutes (1.5 miles sometimes 2 mi.), then ride the cruiser home slightly slower 8 mi. 50 minutes. I take Sunday off completley (except for some planking and core exercises, and Saturday, I usually just do the cardio and no weights. I started this routine three weeks ago, and had the above progress.
I log all exercise and food on myfitnesspal.com and have set it for loosing 2 lbs a week. What do you gurus think, I could do to better my endeavors or get the most from my output. I am getting from 240- as much as over 300 grams of protein per day. at least 200 - 250 though. do you guys think at my age, low testosterone could be the culprit of slow results. I am not able to train like a maniac like i would like to, with my heart and all, so I have to take it relatively slow and steady.
Thanks for reading and responding if you do. God bless you all and good luck with your goals as well.
09-16-2011, 05:47 AM #30Lofty Goal - 185
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