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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Thread: Getting to 10% Body Fat
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06-27-2011, 07:38 AM #1
Getting to 10% Body Fat
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06-27-2011, 07:49 AM #2
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.
"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
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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06-27-2011, 07:58 AM #3
- Join Date: Aug 2009
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Resident smart arse and grammar fool....instagram: heartandfitness
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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06-27-2011, 08:03 AM #4
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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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06-27-2011, 09:38 AM #5
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06-27-2011, 09:40 AM #6
- Join Date: Aug 2009
- Location: Michigan, United States
- Age: 52
- Posts: 6,347
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Resident smart arse and grammar fool....instagram: heartandfitness
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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06-27-2011, 10:02 AM #7
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)RAW lifts
635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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06-27-2011, 10:10 AM #8
- Join Date: Aug 2009
- Location: Michigan, United States
- Age: 52
- Posts: 6,347
- Rep Power: 21125
Resident smart arse and grammar fool....instagram: heartandfitness
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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06-27-2011, 10:15 AM #9
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06-27-2011, 10:22 AM #10
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.
RAW lifts
635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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02-20-2016, 05:38 AM #11
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02-20-2016, 07:37 AM #12
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02-20-2016, 08:09 AM #13No brain, no gain.
"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
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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02-20-2016, 08:18 AM #14
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02-20-2016, 08:57 AM #15
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02-20-2016, 05:20 PM #16
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02-20-2016, 05:56 PM #17
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02-20-2016, 07:17 PM #18
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02-20-2016, 09:11 PM #19
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02-21-2016, 04:45 AM #20
- Join Date: Oct 2008
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Why did I waste my time reading a 5 year old vacation thread? I am going to neg myself.
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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02-21-2016, 07:20 AM #21
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02-21-2016, 09:54 AM #22
- Join Date: Jun 2014
- Location: Belleville, Ontario, Canada
- Age: 49
- Posts: 221
- Rep Power: 587
My StrongLifts Journal (18 weeks and counting)
http://forum.bodybuilding.com/showthread.php?t=168353363
My Best 5 Reps
Squat = 290lbs
Bench Press = 175lbs
OHP = 121lbs
Bent Over Row = 175lbs
Deadlift = 320lbs
My 1RM
Squat = 335lbs
Bench = 195lbs
Deadlift = 365 lbs (415lbs, 6 years ago, trying to beat it!)
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