18% body fat to 12% in 6 weeks

[xmangosaintx]

Hey guys.

Okay I'm 5'8" , 65kg (around 140lbs) with body fat of 16%. My body type is ectomorph.

I've been mixing up my workout. I started off compound lifts then went in BMoC. Then did Arnold's 3day split. Then shifted to Swoldier Nation. (I know I'm all around).

After doing Arnold's 3 day split I never did stop training 6days a week and one day off.

I wanna drop down to 8-10% body fat in 4 weeks. (Going for a beach trip, totally last minute planning). I've already been cutting for one week now. I'm taking only one solid meal. Rest is liquid. And I am not planning to cut down my salt in take at all. (Steve says it maintains pump, and it works for me)

My workout routine is Arnold's 3 day split again. Where I superset mostly everything. (I go as heavy as I can while maintaining proper form for both my supersets). I also do swimming hiit on day 1 and sprinting hiit on day 5.

I'm looking into doing liss too now. But after reading many posts. I'm literally afraid I cant make it!

Please tell me what you guys think?

Attached is a picture of what I looked last week.

Ps: I really hope I'm posting on the right thread. Never did post on forums before.

[sambshep]

I would determine your estimated weight with this calculator:
http://www.weightrainer.net/weight_loss.html

Aim for 1-1.5lbs per week if current body fat is less than 20%, 2lbs per week if current body fat greater than 20%.

[6ScrewCrew]

Hey guys.

Okay I'm 5'8" , 65kg (around 140lbs) with body fat of 16%. I wanna drop down to 8-10% body fat in 4 weeks. .

The only way to Cut that much is go into a starvation diet which is controversial. but you would get to 12% at absolute best

[rbjames74]

The problem with this quick loss thing you're trying to do is that when you're getting in shape it's not a do this for a second then hop back into your old ways. its a LIFESTYLE change. Especially if you're a bigger person, sure you can drop 50 pounds fast as ****, but understand that if you go back to the way you were, and your dont stay consistent with your regiment even after reaching your goal you WILL gain it back and then some quickly.

[quikbrownfox]

I learned so much from that thread. It literally tuned my world up side down.

Eating 6 times a day doesn't matter?
Post work nutrition doesn't matter?
Simple carbs and complex carbs are the same when it comes to body compositions?

I couldn't believe all the BroScience i believed in the past. Now my diet is the best its ever been in my life and i eat so much more foods i like. Wish i would of known this 10 years ago. Spent 5 month on a Keto diet once... worst 5 month of my life....

But back to the topic. Yeah, diet is the most important thing when it comes to losing body fat. I've herd different numbers but most articles I've read said if you cut between 500 to 1000 from your maintenance calories, you will shed the fat. I've read article that said cutting 1000 wont cause too much muscle loss and I've read article that said you don't want to go more then 600.

**shrug** I've been steadily cutting about 600 my self right now.

P.S. obviously you have to work out hard too.

P.S.S. Fitday is what i use to track calories.

any chance you could share your diet ?

[Sarumyan]

If you still alive, start something less dramatic. Going from 33 to ~25%, ok I could believe it. At your bodyfat this is just nonsense.

[melisse]

Is it possible to drop from 20.6% body fat to 12% in 12 weeks... or is their an estimated time limit someone could give me. Im 5'3 48.kg at the minute. I have been working out every day along with 4-5 cardio days at 30 minutes, usually spin classes along with regular weight training with a plan to target specific areas. I also on a diet that contains more protein than what im used to. my targeted calories are usually around 1,300.

[mf33]

yeah I think its possible, probably not easily attainable though.

[Sgurr25]

I'm 18-16% body fat and it took me 4 weeks to get there from 22% from what I've learnt you need to find the right diet that works for you if you body isn't responding to what your eating look back at what may be the cause of this perhaps too many carbs or too much meat everybody wants the perfect body but for perfection takes dedication and time your get there when your body allows it. Be proud of what you have at the moment and improve the right way because your find it more satisfying when you have achieved your goal

[armados]

hi!If you want from 18% BF to go to 12-10% its easy very easy!!
You sad you hit the gyn 4x times a week right!
Then i will tell you to do somethink that will help you to reach your goal..
1. mornings eat protein foods like egg whites or drink a WAY protein then 1hour later start doing aerobic exersises and if you have time to cardio workouts to !!
2.eat clean do not drink or eat those foods(soda drinks/fast food/junk food/sweets/white bred)!!
3.eventaly you will go down to 12% or 10% BF and when you go there start lifting weights to gain some muscles you could take a MASS PROTEIN to help you be a beast!!

GOOD LUCK

[Yobra33]

It's pretty hard. You'll end up losing a lot of muscle mass

[CutChef91]

Great stuff, everybody.

6'1, ~185, about 16% bf. Can I burn fat and build lean muscle at the same damn time? It's about seven pounds I've got to get rid of but I'm not trying to lose weight I'm trying to gain gain gain. Diets probably a lot like most of yours - eggs and fruit or veggies in the a.m. w/ some black coffee, sometimes some whole grain something or other, lunch is usually six or so ounces of protein with veggies and a starch for lunch, same for dinner, supplements are usually just on lift days (4) for recovery, nuts, fruit, veggies and the occasional meatball or strip of bacon between meals. At least half a gallon of water daily. Minimal added fats (some occasional clarified butter), next to no processed sugars. I'm not much of a cheater but cookie dough's tough to walk past without like a half tablespoon sample for quality control. That happens a few times a week. Workout is hypertrophy centered.

[Auraria]

What the fukk is this thread.

Do people have this cyclical disease of just never reading stickies.