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  1. #1
    Registered User TejasT's Avatar
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    Getting to 10% Body Fat

    In two weeks, we'll be on a family vacation. Right now I'm at 13% body fat. Is it possible to get to around 10% body fat in two weeks? If so, how would you do it?

    Here's my tale of the tape:

    - 6'2"
    - 205 lbs
    - 13% body fat
    - Currently eating around 2424 calories/day (40% protein/40% carbs/ 20% fat)
    - Workout is 3x week full body workouts (variations on the Chris Waterbury stuff)
    - Cardio is 20 minute run 3x/week.

    I've been gaining lean body mass slowly with this program, so I've kept at it. But my body fat % is hovering around 13%.

    Would you all suggest changing anything on the diet? The workout. Both. Neither

    Any suggestions you all have would be appreciated.

    Also, let me know if you all need any more information.
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  2. #2
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    For you, a 3% drop in bodyfat would equal about a 7 pound reduction in bodyweight. That's a little over 3 pounds a week if you attempt to do it in just two weeks.

    If you try to drop weight this quickly, I don't see any way you can do it without sacrificing a good deal of muscle along with whatever fat you manage to lose.

    My advice is to re-align your goals for a more-reasonable, 1-pound-per-week weight (fat) loss.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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  3. #3
    Registered User themyth2009's Avatar
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    Originally Posted by ironwill2008 View Post
    For you, a 3% drop in bodyfat would equal about a 7 pound reduction in bodyweight. That's a little over 3 pounds a week if you attempt to do it in just two weeks.

    If you try to drop weight this quickly, I don't see any way you can do it without sacrificing a good deal of muscle along with whatever fat you manage to lose.

    My advice is to re-align your goals for a more-reasonable, 1-pound-per-week weight (fat) loss.
    This for sure. Plus at that level BF loss usually slows down so it is really going to be tough.

    I would just continue cutting for 2 weeks and let chips fall where may.
    Resident smart arse and grammar fool....

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  4. #4
    Will work for Gym Equip bustasinclair's Avatar
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    Originally Posted by TejasT View Post
    In two weeks, we'll be on a family vacation. Is it possible to get to around 10% body fat in two weeks? Any suggestions you all have would be appreciated.
    Are you going to some low bodyfat convention where they dunk you in a tank of water to test your bodyfat percentage?


    Seriously, just keep hammerin' away at what you're doing. If you want to drop some intracellular water, just manipulate your diet the final week and you will tighten up a bit. As Ironwill said, it's just not possible without sacrificing a good deal of muscle.
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  5. #5
    Registered User paqua17's Avatar
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    Originally Posted by bustasinclair View Post
    Are you going to some low bodyfat convention where they dunk you in a tank of water to test your bodyfat percentage?
    Been there done that... some of the events were:
    - Calipers and how to use them
    - How to get to 10% bodyfat
    - Why the goal for every bodybuilder should be the Greek physique
    - Is it possible to have a sexier AVI than The Myth2009?
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  6. #6
    Registered User themyth2009's Avatar
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    Originally Posted by paqua17 View Post
    Been there done that... some of the events were:
    - Calipers and how to use them
    - How to get to 10% bodyfat
    - Why the goal for every bodybuilder should be the Greek physique
    - Is it possible to have a sexier AVI than The Myth2009?
    Answer to last question....helllllllll fcking no.
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  7. #7
    Powerlifting in disguise induced_drag's Avatar
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    One possibility....Never done it but it was written by Lyle McDonald.

    http://www.bodyrecomposition.com/the...-loss-handbook

    He claims 4-7lb fat loss in 2 weeks.

    Pretty extreme

    It is basically a high protein starvation diet with a bunch of nutritional support. (efa's etc)
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    225 x 29 bench http://www.youtube.com/watch?v=fe68-LgD0jM
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  8. #8
    Registered User themyth2009's Avatar
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    Originally Posted by induced_drag View Post
    One possibility....Never done it but it was written by Lyle McDonald.

    http://www.bodyrecomposition.com/the...-loss-handbook

    He claims 4-7lb fat loss in 2 weeks.

    Pretty extreme

    It is basically a high protein starvation diet with a bunch of nutritional support. (efa's etc)
    High protein starvation usually makes you flat and small looking fast......
    Resident smart arse and grammar fool....

    Open Heart Surgery on May 26, 2012. My life goal is to educate and inspire other heart patients. Medical study for new heart patient drugs to start in January 2013. If you have a family history of heart disease please get your blood tested ASAP and your kids. It could save their life.
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  9. #9
    Da1UnV bodyhard's Avatar
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    Originally Posted by bustasinclair View Post
    Are you going to some low bodyfat convention where they dunk you in a tank of water to test your bodyfat percentage?


    .

    I have to agree with this. Why so worried about a 3% in BF, if you are not competing in anything?
    It's difficult to stand out if you're too busy trying to fit in. ~

    GOD IS GOOD.....
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  10. #10
    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by themyth2009 View Post
    High protein starvation usually makes you flat and small looking fast......
    Yea, I have never done it. I have read it though....pretty interesting. It can actually be done more then 2 weeks but it is his "catchy name". It is more complicated then that.....refeeds etc. I have always wondered if anyone has ever followed it just to see how it would work.
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