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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
    Bootless Errand 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.

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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.
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    Registered User 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
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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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  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......
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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?
    On the list for Bannukah
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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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  11. #11
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    Dude ! Same thing with me I been stuck around 12-13 body fat for almost a month. Idk why I do everything right and eat about 1700 calories a day to lose 1 lb. I been fukin me. I fast and carb cycle to.
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    Registered User Bo_Flecks's Avatar
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    Originally Posted by Shanepswiger View Post
    Dude ! Same thing with me I been stuck around 12-13 body fat for almost a month. Idk why I do everything right and eat about 1700 calories a day to lose 1 lb. I been fukin me. I fast and carb cycle to.
    Looks at stats, shakes head.

    Dude... You're going to be 6'1" and in the 150ish lb range to be at 10% body fat. Is that really your goal? IMO, you seriously need to be trying to add some muscle mass.

    And strong bump for your first post.'
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  13. #13
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by Bo_Flecks View Post
    Looks at stats, shakes head.

    Dude... You're going to be 6'1" and in the 150ish lb range to be at 10% body fat. Is that really your goal? IMO, you seriously need to be trying to add some muscle mass.

    And strong bump for your first post.'
    Dude.


    It'a all about the abs, brah. Ain't nobody got time to build legs, arms, back or chest.








    Dude.
    No brain, no gain.

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  14. #14
    Registered User Bo_Flecks's Avatar
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    Originally Posted by ironwill2008 View Post
    Dude.


    It'a all about the abs, brah. Ain't nobody got time to build legs, arms, back or chest.








    Dude.
    <sigh>

    You're right. I seemed to have lost my mind for a minute. I keep thinking this is a bodybuilding forum.

    Nothing to see here. Back to the usual programming.
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    Originally Posted by Shanepswiger View Post
    Dude ! Same thing with me I been stuck around 12-13 body fat for almost a month. Idk why I do everything right and eat about 1700 calories a day to lose 1 lb. I been fukin me. I fast and carb cycle to.
    Dude there's another dude around here lookin for a roommate to workout with. You guys can be dudemates !!
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  16. #16
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    Strong bump dood!!!
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    Duuuuuude..... Wondering how his 2011 vacation goal went.
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    Originally Posted by Shanepswiger View Post
    Dude ! Same thing with me I been stuck around 12-13 body fat for almost a month. Idk why I do everything right and eat about 1700 calories a day to lose 1 lb. I been fukin me. I fast and carb cycle to.
    I think you should go for 5%
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  19. #19
    Logic Bombadier kevinderhouson's Avatar
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    are these body fat percentages being guessed? :|
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  20. #20
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    Why did I waste my time reading a 5 year old vacation thread? I am going to neg myself.
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    Originally Posted by bamazav View Post
    Why did I waste my time reading a 5 year old vacation thread? I am going to neg myself.
    He bumped a six year old thread in the losing fat section, too. Started his post out with "Dude".

    So that "dude" is just trolling. You're not the one who needs to be negged.
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  22. #22
    I hate soup stobco's Avatar
    Join Date: Jun 2014
    Location: Belleville, Ontario, Canada
    Age: 49
    Posts: 221
    Rep Power: 587
    stobco has a spectacular aura about. (+250) stobco has a spectacular aura about. (+250) stobco has a spectacular aura about. (+250) stobco has a spectacular aura about. (+250) stobco has a spectacular aura about. (+250) stobco has a spectacular aura about. (+250) stobco has a spectacular aura about. (+250) stobco has a spectacular aura about. (+250) stobco has a spectacular aura about. (+250) stobco has a spectacular aura about. (+250) stobco has a spectacular aura about. (+250)
    stobco is offline
    Originally Posted by bamazav View Post
    Why did I waste my time reading a 5 year old vacation thread? I am going to neg myself.
    Heck, I gave you some positive rep for wasting your time reading the 5 year old thread!
    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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