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  1. #1
    Registered User ryankirk67's Avatar
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    How long to Cut 5% body fat?

    Hey Guys, im 6ft and weigh 175 pounds. My body fat is 11.3%, and i am about to start my cutting phase to get defined. My BMR is 1990 calories a day, and i have heard that you should consume 500 calories below your BMR. I will be doing cardio at least 3x per week. I was wondering how long you guys think it would take to drop 5% body fat? Or is that too much to drop?
    PS: I am newbie to this whole cutting thing.
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  2. #2
    Crazy Kraut ktj4l's Avatar
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    There are way too many factors to account for to even guess at this. Your diet will be the main deciding factor with cutting. Healthy weight loss is 2lbs/week and that won't all be fat. Where did you get that BMR from? No way you should be eating under 2k cals/day, even on a cut. Go to the nutrition forum and read the stickies. You will be glad you did.
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  3. #3
    Off the wagon PeterGibbons316's Avatar
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    Unless you are a bodybuilder prepping for a competition, you don't want to be at 5% BF.

    I doubt you are at 11% right now. And 6 ft, 175 is pretty small, not sure why you are wanting to cut. But I guess that is your decision.
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  4. #4
    Registered User FromTheStretch's Avatar
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    Take it one step at a time. 5% is SILLY low body fat. Very hard to attain without synthetic compounds. Shoot for 10 and go from there. If you have a decent base then 10% will give you solid abs, then go for 9% if you can... 5% is competitive bodybuilder's numbers, good luck with that.
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  5. #5
    Registered User simper333's Avatar
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    how hard do you wanna work is the question, and remember 3-4 is around essential body fat for proper cardiovascular function most importantly. Focus on your own body not a number. Start with dieting and cardio and see where that takes you
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  6. #6
    Registered User ryankirk67's Avatar
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    cool cool, cheers guys. Yeah, now rethinking to cut only to 9% body fat....a bit more realistic. Im literally only just cutting to get some definition as summer is coming up (if ya get my vibe). And im prepared to work as hard as i need to
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  7. #7
    Registered User tim78861's Avatar
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    Dont cut to 5%...I'm recovering from anorexia and was down to 3% at one point and I can tell you it SUX. It is horrible....you are depressed all the time....in a crappy mood and it LITERALLY hurts to sit down. Unless you will be competing there really is no reason...even they dont stay there for long. Good luck on the cut.
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  8. #8
    STFU and train Jasonk282's Avatar
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    6'1" 175 is pretty skinny...why even cut? You'd do better to add some muscle on your frame.
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  9. #9
    Registered User ryankirk67's Avatar
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    okay then maybe you guys can help me. I am building muscle, but i have no real definition (especially around the abs), of course i have definition in the right light. How can i add more definition to abs when building muscle without cutting?
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  10. #10
    Sleek to be Brjohn's Avatar
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    I'm at 10% in my avi....if you have no definition you are not near 12% imo
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  11. #11
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    Originally Posted by simper333 View Post
    how hard do you wanna work is the question, and remember 3-4 is around essential body fat for proper cardiovascular function most importantly. Focus on your own body not a number. Start with dieting and cardio and see where that takes you
    Anyone who is a genuine 3-4%BF is dying in hospital.
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  12. #12
    Registered User jgreystoke's Avatar
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    Originally Posted by ryankirk67 View Post
    cool cool, cheers guys. Yeah, now rethinking to cut only to 9% body fat....a bit more realistic. Im literally only just cutting to get some definition as summer is coming up (if ya get my vibe). And im prepared to work as hard as i need to
    You won't look very impressive if you are lean but with no more muscle mass than a tennis player who never went to the gym. But if you are satisfied with your present muscular size go for it. Just make sure to reduce volume to try to maintain intensity(percent of max) for a few basic exercises, so you won't lose muscle along with fat while you are on a cut.

    Arnie used to step on the Olympia stage at around 9%. In those days they might have lied about their biceps, but they didn't lie about their weight(it used to be measured). And they gave realistic estimates of BF, not the lethally low fictional BF percents quoted today.

    If you have no definition, then you are nowhere near 11% BF.

    How was it measured?
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  13. #13
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    Originally Posted by jgreystoke View Post
    Anyone who is a genuine 3-4%BF is dying in hospital.
    This. Lulz at 5%
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