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  1. #1
    Registered User Realmccoy810's Avatar
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    Can i lose 3% body fat in one month with clean eating and working out 6 days per week

    Hey everyone i'm trying to lose 3-4% bf per month i do p90x and run 3 times per week on top of it. I use to weigh 310 pounds now weighing at 180 i think i'm 18% bf right now but not sure goal is to get to 165 ripped at 7 or 8 bf.
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  2. #2
    Fulkmaster Flex nlite2000's Avatar
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    Originally Posted by Realmccoy810 View Post
    Hey everyone i'm trying to lose 3-4% bf per month i do p90x and run 3 times per week on top of it. I use to weigh 310 pounds now weighing at 180 i think i'm 18% bf right now but not sure goal is to get to 165 ripped at 7 or 8 bf.
    If your avi is current you're closer to 10% than 18%, and you aren't going to lose 3% bodyfat in a month if you are in the high single digits, which is what it looks like you are, without doing something stupid and losing muscle.
    Last edited by nlite2000; 08-27-2011 at 12:20 PM. Reason: grammalammadingdong
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  3. #3
    Registered User rim21's Avatar
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    Originally Posted by Realmccoy810 View Post
    Hey everyone i'm trying to lose 3-4% bf per month i do p90x and run 3 times per week on top of it. I use to weigh 310 pounds now weighing at 180 i think i'm 18% bf right now but not sure goal is to get to 165 ripped at 7 or 8 bf.
    I was about 170 last november and probably about 18%BF and by mid December I was 155 and probably about 10%BF. ~ estimates

    I never trained so hard in my life though. I was working out twice a week (weight lifting in the morning, cardio/HIIT at night) for about 5-6 days a week. There was no junk food in my diet, I had oatmeal every day for breakfast, sandwich and fruits and veggies for lunch, and usually a chicken breast w. veggies or salad for supper. I also had whey after my workouts.

    I did all this trying to get in shape for a winter vacation and succeeded, getting the body I've always wanted. So yes it is entirely possible.

    I should add that I managed to maintain that body for quite a few months however I eventually tapered off. I still eat somewhat healthy and workout but I'm about 160 now and maybe 15%BF.
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  4. #4
    Registered User Realmccoy810's Avatar
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    Well i thought i would be higher because i can't see abs without flexing and when i do flex i only see an 4 to 5 pack lol.
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  5. #5
    Fulkmaster Flex nlite2000's Avatar
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    Originally Posted by rim21 View Post
    I was about 170 last november and probably about 18%BF and by mid December I was 155 and probably about 10%BF. ~ estimates
    .
    18% to 10% in 1.5 months? Pics or it didn't happen.
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  6. #6
    Dropping body fat TelusLob's Avatar
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    Originally Posted by Realmccoy810 View Post
    Hey everyone i'm trying to lose 3-4% bf per month i do p90x and run 3 times per week on top of it. I use to weigh 310 pounds now weighing at 180 i think i'm 18% bf right now but not sure goal is to get to 165 ripped at 7 or 8 bf.
    Your build won't support a 3-4% per month cut.
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  7. #7
    Back To Wreck Shyt!! Siafu4Life's Avatar
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    Originally Posted by nlite2000 View Post
    18% to 10% in 1.5 months? Pics or it didn't happen.
    Actually doesn't seem that unreasonable. Although the weight loss was a bit drastic (15 pounds in 6 weeks)...here is the math:

    170 x 82% (100 - 18% BF) = 139.4 LBM.
    155 x 90% (100 - 10% BF) = 139.5 LBM.

    Not saying it did..or didn't happen. Just saying the math seems to indicate that it could have.
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  8. #8
    Registered User Realmccoy810's Avatar
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    So how much you think is possible to lose in a month?.
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  9. #9
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    Originally Posted by Siafu4Life View Post
    Actually doesn't seem that unreasonable. Although the weight loss was a bit drastic (15 pounds in 6 weeks)...here is the math:

    170 x 82% (100 - 18% BF) = 139.4 LBM.
    155 x 90% (100 - 10% BF) = 139.5 LBM.

    Not saying it did..or didn't happen. Just saying the math seems to indicate that it could have.
    The math gets funny once you go below 15%.
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  10. #10
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    i wouldn't do much more than .75-1 pound a week. Lookin lean bro
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  11. #11
    Mad manlet JMAG90's Avatar
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    160lbs at 5'11? Why would you want to look ripped at that weight, it will look ridiculous in my opinion.
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    I am a little under 20% bodyfat myself and I have been averaging 1.4 lbs per week or about 6 pounds per month for the past few months. More is certainly possible but it would take some serious discipline. Personally, I prefer to take it easy and enjoy life while cutting and lose at a slower rate.

    If you are just starting a cut you can expect to lose more from glycogen/water weight in your first month.
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  13. #13
    Back To Wreck Shyt!! Siafu4Life's Avatar
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    Originally Posted by nlite2000 View Post
    The math gets funny once you go below 15%.
    Admittedly, I'm very new to fitness, nutrition..and these boards. I'm constantly learning new things, from new peeps...and I'm grateful. I'm not being argumentative here...just curious. How does the math get funny? Again...not arguing (mainly because I lack the knowledge), just don't know how simple mathematics wouldn't apply? Thanks.
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  14. #14
    Registered User drewsedg's Avatar
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    Originally Posted by JMAG90 View Post
    160lbs at 5'11? Why would you want to look ripped at that weight, it will look ridiculous in my opinion.
    Because fat is ugly no matter how much muscle mass you have and it is almost always better to cut the fat prior to adding muscle mass.
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  15. #15
    Registered User Realmccoy810's Avatar
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    Well i'm a amateur boxer trying to get to 165 for a weight class also trying to get lean as possible don't want big muscles for boxing.
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    Originally Posted by Siafu4Life View Post
    Admittedly, I'm very new to fitness, nutrition..and these boards. I'm constantly learning new things, from new peeps...and I'm grateful. I'm not being argumentative here...just curious. How does the math get funny? Again...not arguing (mainly because I lack the knowledge), just don't know how simple mathematics wouldn't apply? Thanks.
    I think he means it gets different in terms of weight loss (harder/metabolism problems/body fighting you/crazy cravings)
    Correct me if I am wrong nlite
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  17. #17
    Dropping body fat TelusLob's Avatar
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    Originally Posted by Siafu4Life View Post
    Actually doesn't seem that unreasonable. Although the weight loss was a bit drastic (15 pounds in 6 weeks)...here is the math:

    170 x 82% (100 - 18% BF) = 139.4 LBM.
    155 x 90% (100 - 10% BF) = 139.5 LBM.

    Not saying it did..or didn't happen. Just saying the math seems to indicate that it could have.
    Fat loss is not a linear process, and the leaner you get the higher chance to lose lbm. Also, you will be losing non-muscle lean body mass at a rate of about ~20ish% per lb of fat loss (assuming zero/minimal muscle gains to offset). There is a physiological limit to the amount of fat your body can convert to energy via lipolysis, and that number decreases as you have less fat to burn.

    Like I said above, at his size, it's very, very doubtful you could lose 3-4% body in one month. Could he lose 15 lbs in a month? Absolutely, that is not what we are talking about, we are talking about 15lbs of pure fat, and at his size... not going to happen..

    Hope that helps
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  18. #18
    Mad manlet JMAG90's Avatar
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    Originally Posted by drewsedg View Post
    Because fat is ugly no matter how much muscle mass you have and it is almost always better to cut the fat prior to adding muscle mass.
    I agree getting lean first is better, but the rest of your comment is downright stupid

    brb the Machinist
    brb cutting to 2% bodyfat and dying
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  19. #19
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    Originally Posted by JMAG90 View Post
    I agree getting lean first is better, but the rest of your comment is downright stupid

    brb the Machinist
    brb cutting to 2% bodyfat and dying
    Christian Bale also lost a ridiculous amount of fat free mass in the Machinist which no one here is attempting to do. He is 6'2" and weighed 121 pounds in that film. 160 pounds @ 5'11" is nowhere near that. I am sorry but your argument is absurd.
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  20. #20
    Mad manlet JMAG90's Avatar
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    Originally Posted by drewsedg View Post
    Christian Bale also lost a ridiculous amount of fat free mass in the Machinist which no one here is attempting to do. He is 6'2" and weighed 121 pounds in that film. 160 pounds @ 5'11" is nowhere near that. I am sorry but your argument is absurd.
    you're the one that said "fat is ugly no matter how much muscle mass you have", so I use your own logic and you call my argument absurd? Strong use of reasoning.
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  21. #21
    Registered User drewsedg's Avatar
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    Originally Posted by JMAG90 View Post
    you're the one that said "fat is ugly no matter how much muscle mass you have", so I use your own logic and you call my argument absurd? Strong use of reasoning.
    And that is true. Being fat always looks bad. 7-8% bodyfat will look better than 18% on the OP. There was no suggestion that he would muscle mass to lose the fat or to drop to an unreasonably low bodyfat percentage so again your argument is absurd. It is a strawman argument that has nothing to do with this discussion.
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  22. #22
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    Originally Posted by drewsedg View Post
    And that is true. Being fat always looks bad. 7-8% bodyfat will look better than 18% on the OP. There was no suggestion that he would muscle mass to lose the fat or to drop to an unreasonably low bodyfat percentage so again your argument is absurd. It is a strawman argument that has nothing to do with this discussion.
    This.

    Jmag, don't be surprised when you're not shredded at 190 pounds.
    "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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  23. #23
    Mad manlet JMAG90's Avatar
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    Originally Posted by drewsedg View Post
    And that is true. Being fat always looks bad. 7-8% bodyfat will look better than 18% on the OP. There was no suggestion that he would muscle mass to lose the fat or to drop to an unreasonably low bodyfat percentage so again your argument is absurd. It is a strawman argument that has nothing to do with this discussion.
    No, my original argument was that at a low weight, a few pounds of body fat can make you look better if you don't have much muscle mass, and I stand by that. The average person would see someone very small with no body fat as silly, while someone at say 13-14% and the same amount of muscle mass would look much better to them, still having some definition and appearance of muscle. My response was to your statement itself, which was ridiculous as you yourself just pointed out.

    btw to poster above, that avi is 2 years old and i'm currently down to 194 and not looking too bad if i do say so myself
    Last edited by JMAG90; 08-27-2011 at 03:01 PM.
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    Blackmill Music 10/10 th3pwn3r's Avatar
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    Don't call people retards, that will lead to a ban pretty fast =/ Anyhow, that's good you're down some fat mass and looking better. What % body fat would you guess to be at?




    Here's a 155er that stands at 5' 11''.
    "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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  25. #25
    Mad manlet JMAG90's Avatar
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    Originally Posted by th3pwn3r View Post
    Don't call people retards, that will lead to a ban pretty fast =/ Anyhow, that's good you're down some fat mass and looking better. What % body fat would you guess to be at?




    Here's a 155er that stands at 5' 11''.
    agreed, edited. I'd say I'm at about 13%, starting to get the center-line separation. Unfortunately I was laid up from surgery for 5 and a half weeks on a mostly liquid diet, so from 210 to 195 I lost some strength and muscle. I'm planning to cut to around 185-188 and start a lean bulk and hopefully will get back the couple pounds of muscle and the strength I lost from the inactivity.
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  26. #26
    Blackmill Music 10/10 th3pwn3r's Avatar
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    I know what it's like to be on a crappy liquid diet but nowhere near that long...I was only on 5 days and I remember looking in the mirror and being pretty bummed out that I couldn't see any sign of abs but a massive, bloated stomach. Oh well, odds are that you'll gain your lost muscle back very quickly due to muscle memory as long as your training and dieting are decent. Hell...I'm no newb but I've stepped up my training a lot this cut around and I think I've actually gained some size while losing a good deal of fat mass. It's not really likely for someone to gain on a cut but I'm fairly certain I have.

    I'd also like to add that this is all subjective. While you might think someone looks great, I think they look bad, when I think someone looks great, you might think they look bad. There are only two situations that make me cringe, obese people or anorexic/extremely thin people. Just yesterday I was out walking when I seen a girl about my height and probably weighed less than 100 pounds, she happened to be running. I thought about catching up to her and talking to her in an attempt to get her to stop but I didn't, I definitely should have...she needs help.
    "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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  27. #27
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    Originally Posted by JMAG90 View Post
    No, my original argument was that at a low weight, a few pounds of body fat can make you look better if you don't have much muscle mass, and I stand by that. The average person would see someone very small with no body fat as silly, while someone at say 13-14% and the same amount of muscle mass would look much better to them, still having some definition and appearance of muscle. My response was to your statement itself, which was ridiculous as you yourself just pointed out.

    btw to poster above, that avi is 2 years old and i'm currently down to 194 and not looking too bad if i do say so myself
    That is false mass though. Using fat to support your size isn't impressive. For people that know better you just look like you should lose a few pounds.

    Personally, I agree that getting lean is far more impressive looking when you have more muscle mass than when you are small but he is still going to look better getting leaner. I am actually only shooting for 12-14% bodyfat myself before trying to add some mass but that is only because I am 16 months into a cut and I don't want to wait the extra months getting to 10%. That and I haven't done any strength training while on a calorie surplus so I could really use the extra strength and size. Staying a little fat and adding some mass is going to get me to my long term goals quicker.
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    Originally Posted by JMAG90 View Post
    agreed, edited. I'd say I'm at about 13%, starting to get the center-line separation. Unfortunately I was laid up from surgery for 5 and a half weeks on a mostly liquid diet, so from 210 to 195 I lost some strength and muscle. I'm planning to cut to around 185-188 and start a lean bulk and hopefully will get back the couple pounds of muscle and the strength I lost from the inactivity.
    That is going to put you pretty close to where he is looking to get once you account for the height difference. Every extra inch in height adds 6 pounds assuming similar frames. 5'11" @ 165 translates to about 183 @ your 6'2".
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  29. #29
    Blackmill Music 10/10 th3pwn3r's Avatar
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    Originally Posted by drewsedg View Post
    That is going to put you pretty close to where he is looking to get once you account for the height difference. Every extra inch in height adds 6 pounds assuming similar frames. 5'11" @ 165 translates to about 183 @ your 6'2".
    Yea and odds are that most guys that are 5' 11'' won't be anywhere near close to what I'd consider lean at 165lbs. You'd need a good deal of muscle mass to pull that off. I'd be surprised if I'm in single digits of bf at 165. I really should be but it's hard to tell with these things, weight tends to fluctuate quite a bit. I weighed 173 this morning unclothed and weighed 184 just now clothed after a day of eating pretty well.
    "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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  30. #30
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    Originally Posted by th3pwn3r View Post
    Yea and odds are that most guys that are 5' 11'' won't be anywhere near close to what I'd consider lean at 165lbs. You'd need a good deal of muscle mass to pull that off. I'd be surprised if I'm in single digits of bf at 165. I really should be but it's hard to tell with these things, weight tends to fluctuate quite a bit. I weighed 173 this morning unclothed and weighed 184 just now clothed after a day of eating pretty well.
    Very true. Especially because I know you consider lean to be a few percentage points under 10%. Right now I am just hoping 160 gets me under 15% @ 5'10". I am not well trained so I still have room to grow but I am definitely more muscular than average. Earlier this week I was called "He-Man" and "buff guy" and I am nowhere near what I consider muscular for my height.
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