Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Page 1 of 2 1 2 LastLast
Results 1 to 30 of 48
  1. #1
    Registered User ItalianRacer7's Avatar
    Join Date: Feb 2012
    Location: Toronto, Ontario, Canada
    Age: 20
    Stats: 6'1", 305 lbs
    Posts: 131
    Rep Power: 3
    ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250)
    Visit ItalianRacer7's BodySpace
    ItalianRacer7 is offline

    30% body fat => 10%-15% body fat. How long ?

    How long will it take to get to about 10%-15% body fat from 30% body fat ? I know it is quite a transformation, but I am willing and ready to do so. I am about 280 pounds if that factors in anything as well.

    As well, can anyone direct me to where I can figure out a diet plan or exercise plan to target fat burning ?

    Cheers.
    Reply With Quote

  2. #2
    Registered User Jjacobclark's Avatar
    Join Date: Dec 2011
    Age: 23
    Stats: 5'11", 176 lbs
    Posts: 133
    Rep Power: 8
    Jjacobclark is a name known to all. (+5000) Jjacobclark is a name known to all. (+5000) Jjacobclark is a name known to all. (+5000) Jjacobclark is a name known to all. (+5000) Jjacobclark is a name known to all. (+5000) Jjacobclark is a name known to all. (+5000) Jjacobclark is a name known to all. (+5000) Jjacobclark is a name known to all. (+5000) Jjacobclark is a name known to all. (+5000) Jjacobclark is a name known to all. (+5000) Jjacobclark is a name known to all. (+5000)
    Visit Jjacobclark's BodySpace
    Jjacobclark is offline
    I would say...6-8 months if you are really aggressive.
    Reply With Quote

  3. #3
    Registered User ItalianRacer7's Avatar
    Join Date: Feb 2012
    Location: Toronto, Ontario, Canada
    Age: 20
    Stats: 6'1", 305 lbs
    Posts: 131
    Rep Power: 3
    ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250)
    Visit ItalianRacer7's BodySpace
    ItalianRacer7 is offline
    Originally Posted by Jjacobclark View Post
    I would say...6-8 months if you are really aggressive.
    Thanks for the response mate. Better than I expected. I have four months off of University so I can dedicate purely to this, and then afterward I will continue, but to a lesser extent as I would have to fit it in.

    Any tips on diet or exercise ?
    Reply With Quote

  4. #4
    Registered User dmacdonal9's Avatar
    Join Date: Feb 2012
    Location: Halifax, NS, Canada
    Age: 41
    Stats: 5'7", 169 lbs
    Posts: 7,713
    Rep Power: 6518
    dmacdonal9 has reached the pinnacle! Best possible rank! (+1000000) dmacdonal9 has reached the pinnacle! Best possible rank! (+1000000) dmacdonal9 has reached the pinnacle! Best possible rank! (+1000000) dmacdonal9 has reached the pinnacle! Best possible rank! (+1000000) dmacdonal9 has reached the pinnacle! Best possible rank! (+1000000) dmacdonal9 has reached the pinnacle! Best possible rank! (+1000000) dmacdonal9 has reached the pinnacle! Best possible rank! (+1000000) dmacdonal9 has reached the pinnacle! Best possible rank! (+1000000) dmacdonal9 has reached the pinnacle! Best possible rank! (+1000000) dmacdonal9 has reached the pinnacle! Best possible rank! (+1000000) dmacdonal9 has reached the pinnacle! Best possible rank! (+1000000)
    Visit dmacdonal9's BodySpace
    dmacdonal9 is offline
    A fairly aggressive deficit (750 cal/day), losing 1.5 lbs a week, about 40 weeks would probably be the fastest I'd want to go (to get to 15%). Lift heavy to preserve lean mass throughout that process though, or you'll not like what you look like at 15% (you'll just be a smaller version of the same fat guy).

    I would also not advise going there directly. It's along road, and you may want to plan some breaks in there were you eat at maintenance for a few weeks as a break. It is sometimes advantageous to allow your hormones and your sanity to recover before continuing.

    Re: plans and programs, read the stickies in this section and in the workout programs sections, there's a wealth of info in there to get started.
    Reply With Quote

  5. #5
    OP is probably a phaggot yepimonfire's Avatar
    Join Date: May 2011
    Age: 23
    Stats: 6'4", 227 lbs
    Posts: 3,011
    Rep Power: 521
    yepimonfire has a reputation beyond repute. Second best rank possible! (+100000) yepimonfire has a reputation beyond repute. Second best rank possible! (+100000) yepimonfire has a reputation beyond repute. Second best rank possible! (+100000) yepimonfire has a reputation beyond repute. Second best rank possible! (+100000) yepimonfire has a reputation beyond repute. Second best rank possible! (+100000) yepimonfire has a reputation beyond repute. Second best rank possible! (+100000) yepimonfire has a reputation beyond repute. Second best rank possible! (+100000) yepimonfire has a reputation beyond repute. Second best rank possible! (+100000) yepimonfire has a reputation beyond repute. Second best rank possible! (+100000) yepimonfire has a reputation beyond repute. Second best rank possible! (+100000) yepimonfire has a reputation beyond repute. Second best rank possible! (+100000)
    Visit yepimonfire's BodySpace
    yepimonfire is offline
    Originally Posted by ItalianRacer7 View Post

    Any tips on diet or exercise ?
    table walk offs, refrigerator door slams. best fat burning exercises thus far.
    Reply With Quote

  6. #6
    Registered User ItalianRacer7's Avatar
    Join Date: Feb 2012
    Location: Toronto, Ontario, Canada
    Age: 20
    Stats: 6'1", 305 lbs
    Posts: 131
    Rep Power: 3
    ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250)
    Visit ItalianRacer7's BodySpace
    ItalianRacer7 is offline
    Originally Posted by dmacdonal9 View Post
    A fairly aggressive deficit (750 cal/day), losing 1.5 lbs a week, about 40 weeks would probably be the fastest I'd want to go (to get to 15%). Lift heavy to preserve lean mass throughout that process though, or you'll not like what you look like at 15% (you'll just be a smaller version of the same fat guy).

    I would also not advise going there directly. It's along road, and you may want to plan some breaks in there were you eat at maintenance for a few weeks as a break. It is sometimes advantageous to allow your hormones and your sanity to recover before continuing.

    Re: plans and programs, read the stickies in this section and in the workout programs sections, there's a wealth of info in there to get started.
    Thanks for the tips. So you would suggest I workout with weights while doing this ? But correct me if I am wrong, but would 750 calories/day while lifting just do no good ? I could be wrong.
    Reply With Quote

  7. #7
    Carbon Based Lifeform PaulG's Avatar
    Join Date: Feb 2007
    Location: United States
    Stats: 5'9", 185 lbs
    Posts: 9,544
    BodyPoints: 656
    Rep Power: 4520
    PaulG has reached the pinnacle! Best possible rank! (+1000000) PaulG has reached the pinnacle! Best possible rank! (+1000000) PaulG has reached the pinnacle! Best possible rank! (+1000000) PaulG has reached the pinnacle! Best possible rank! (+1000000) PaulG has reached the pinnacle! Best possible rank! (+1000000) PaulG has reached the pinnacle! Best possible rank! (+1000000) PaulG has reached the pinnacle! Best possible rank! (+1000000) PaulG has reached the pinnacle! Best possible rank! (+1000000) PaulG has reached the pinnacle! Best possible rank! (+1000000) PaulG has reached the pinnacle! Best possible rank! (+1000000) PaulG has reached the pinnacle! Best possible rank! (+1000000)
    Visit PaulG's BodySpace
    PaulG is offline
    Back in Highschool I would drop 20-30 pounds in 2 weeks from 2 a days practices. This happened for 4 years straight and I had no idea what a bulk or cut was at the time. No supplements or anything.

    Yes, overworked HIIT training all day and ended up being 140ish lbs throughout highschool.

    Would get my car and my legs would lock up and start twitching on their own. In two weeks I would go from 175lbs to 142lbs.

    When I was 23 I did my first clean bulk and went from 140-170 in a month in a half from a non salt nearly pure egg and rice diet.


    Now, I gained a bit up in the 200lb range over the winter, and wondering how am I going to cut, never really done it before outside the football field. No tracks anywhere, no places to run all day, got a tread mile and the things a pos that only goes 3MPH.
    Reply With Quote

  8. #8
    Registered User ItalianRacer7's Avatar
    Join Date: Feb 2012
    Location: Toronto, Ontario, Canada
    Age: 20
    Stats: 6'1", 305 lbs
    Posts: 131
    Rep Power: 3
    ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250)
    Visit ItalianRacer7's BodySpace
    ItalianRacer7 is offline
    Originally Posted by PaulG View Post
    Back in Highschool I would drop 20-30 pounds in 2 weeks from 2 a days practices. This happened for 4 years straight and I had no idea what a bulk or cut was at the time. No supplements or anything.

    Yes, overworked HIIT training all day and ended up being 140ish lbs throughout highschool.

    Would get my car and my legs would lock up and start twitching on their own. In two weeks I would go from 175lbs to 142lbs.

    When I was 23 I did my first clean bulk and went from 140-170 in a month in a half from a non salt nearly pure egg and rice diet.


    Now, I gained a bit up in the 200lb range over the winter, and wondering how am I going to cut, never really done it before outside the football field. No tracks anywhere, no places to run all day, got a tread mile and the things a pos that only goes 3MPH.
    bodybuilding.com/fun/wotw40.htm.

    Is that an effect HIIT training regime ? Obviously I would be cutting, as opposed to bulking, no ?
    Reply With Quote

  9. #9
    Registered User slopecarver's Avatar
    Join Date: Feb 2012
    Stats: 6'1", 233 lbs
    Posts: 602
    Rep Power: 69
    slopecarver has a brilliant future. Third best rank! (+40000) slopecarver has a brilliant future. Third best rank! (+40000) slopecarver has a brilliant future. Third best rank! (+40000) slopecarver has a brilliant future. Third best rank! (+40000) slopecarver has a brilliant future. Third best rank! (+40000) slopecarver has a brilliant future. Third best rank! (+40000) slopecarver has a brilliant future. Third best rank! (+40000) slopecarver has a brilliant future. Third best rank! (+40000) slopecarver has a brilliant future. Third best rank! (+40000) slopecarver has a brilliant future. Third best rank! (+40000) slopecarver has a brilliant future. Third best rank! (+40000)
    Visit slopecarver's BodySpace
    slopecarver is offline
    It helps to learn the math behind weight loss, I'll assume you're 6 foot because I am 6 foot and had 30% BF at 280lbs too.
    Base sedentary caloric requirement is 2628.75 calories (desk job barely doing anything), this is the calories required to keep you alive at your current weight. This can be calculated here: http://www.caloriecontrol.org/health...calculator-men
    Next you need to know your goal body mass of 10% with a starting 30% (you without as much fat) which is 280-(280*(.30-.10)=224lbs
    A pound is 3500 calories
    you need to lose 56 pounds which is 196000. Assume a safe deficit of 500 calories per day will take you 392 days. Bigger guys can safely run a much greater deficit as long as proper nutrition is maintained, say 1000 calorie deficit will get you 196 days. These numbers aren't exact, you can probably run a 1000 calorie deficit down to 20% and decrease the deficit by 100 calories for every percent under 20% down to a 500 calorie deficit, and maintain that down to goal weight. You will need to readjust your plan every month as you don't lose just fat, a little muscle will be lost too, by that I mean your lean body mass will continue to change.

    Include exercise in your caloric deficit (eat 2628 calories burn 500 calories in exercise = caloric deficit of 500 calories) you could eat to meet your deficit and count exercise as bonus weight lost too, more care will need to be put towards nutrition though.

    I use myfitnesspal for tracking calories.

    I'm running a 1000 calorie deficit and I've lost 25 pounds in 3 months or approximately 2 pounds a week.

    That is sort of a HIIT workout, HIIT is simply alternating in short periods between too fast and too slow (example: sprint for 30 seconds walk for 30 seconds) any exercise is encouraged and supplements are not required to have success, I'm not using any.
    Last edited by slopecarver; 05-10-2012 at 12:57 PM.
    Reply With Quote

  10. #10
    Registered User ItalianRacer7's Avatar
    Join Date: Feb 2012
    Location: Toronto, Ontario, Canada
    Age: 20
    Stats: 6'1", 305 lbs
    Posts: 131
    Rep Power: 3
    ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250)
    Visit ItalianRacer7's BodySpace
    ItalianRacer7 is offline
    Originally Posted by slopecarver View Post
    It helps to learn the math behind weight loss, I'll assume you're 6 foot because I am 6 foot and had 30% BF at 280lbs too.
    Base sedentary caloric requirement is 2628.75 calories (desk job barely doing anything), this is the calories required to keep you alive at your current weight. This can be calculated here: caloriecontrol.org/healthy-weight-tool-kit/weight-maintenance-calculator-men
    Next you need to know your goal body mass of 10% with a starting 30% (you without as much fat) which is 280-(280*(.30-.10)=224lbs
    A pound is 3500 calories
    you need to lose 56 pounds which is 196000. Assume a safe deficit of 500 calories per day will take you 392 days. Bigger guys can safely run a much greater deficit as long as proper nutrition is maintained, say 1000 calorie deficit will get you 196 days. These numbers aren't exact, you can probably run a 1000 calorie deficit down to 20% and decrease the deficit by 100 calories for every percent under 20% down to a 500 calorie deficit, and maintain that down to goal weight. You will need to readjust your plan every month as you don't lose just fat, a little muscle will be lost too, by that I mean your lean body mass will continue to change.

    I'm running a 1000 calorie deficit and I've lost 25 pounds in 3 months or approximately 2 pounds a week.

    HIIT trains your heart and burns a bunch of calories, any exercise is encouraged
    You were right in terms of my height, so good inference. Thanks for the information, it is very helpful. I just find it hard to believe I will be at 10% body fat at 224 pounds...is this just by losing weight ? I mean, I lost forty pounds in the course of two and a half months last summer, but I gained about twenty-five of it back unfortunately.

    Thanks for your help.
    Reply With Quote

  11. #11
    Registered User ItalianRacer7's Avatar
    Join Date: Feb 2012
    Location: Toronto, Ontario, Canada
    Age: 20
    Stats: 6'1", 305 lbs
    Posts: 131
    Rep Power: 3
    ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250)
    Visit ItalianRacer7's BodySpace
    ItalianRacer7 is offline
    Originally Posted by yepimonfire View Post
    table walk offs, refrigerator door slams. best fat burning exercises thus far.
    If only you were on fire...literally.
    Reply With Quote

  12. #12
    Registered anoos pounder carpenter718's Avatar
    Join Date: Feb 2012
    Location: La Porte, Texas, United States
    Stats: 6'1", 170 lbs
    Posts: 516
    Rep Power: 379
    carpenter718 has a reputation beyond repute. Second best rank possible! (+100000) carpenter718 has a reputation beyond repute. Second best rank possible! (+100000) carpenter718 has a reputation beyond repute. Second best rank possible! (+100000) carpenter718 has a reputation beyond repute. Second best rank possible! (+100000) carpenter718 has a reputation beyond repute. Second best rank possible! (+100000) carpenter718 has a reputation beyond repute. Second best rank possible! (+100000) carpenter718 has a reputation beyond repute. Second best rank possible! (+100000) carpenter718 has a reputation beyond repute. Second best rank possible! (+100000) carpenter718 has a reputation beyond repute. Second best rank possible! (+100000) carpenter718 has a reputation beyond repute. Second best rank possible! (+100000) carpenter718 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit carpenter718's BodySpace
    carpenter718 is offline
    About 2-3 days if you are a monster
    Reply With Quote

  13. #13
    Registered User Electricheadd's Avatar
    Join Date: Dec 2010
    Age: 42
    Stats: 5'10", 202 lbs
    Posts: 6,492
    Rep Power: 10628
    Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000)
    Visit Electricheadd's BodySpace
    Electricheadd is offline
    Originally Posted by ItalianRacer7 View Post
    You were right in terms of my height, so good inference. Thanks for the information, it is very helpful. I just find it hard to believe I will be at 10% body fat at 224 pounds...is this just by losing weight ? I mean, I lost forty pounds in the course of two and a half months last summer, but I gained about twenty-five of it back unfortunately.

    Thanks for your help.

    Unless you have 5-6 years of lifting under you belt you won't be anywhere near 10% body fat at 224. The reason we estimate 3500 calories in a lb of human adipose tissue is because a percentage of it is not fat. (Water/connective tissue/etc...) In a lb of pure fat there are 4080 calories. What this means is that even though you will not lose any appreciable muscle if you do it right you will end up being a good bit lighter than your estimate because of the non muscle LBM your going to lose.

    All of that said if you are 6 feet tall and 280 lbs its likely you are higher than 30% body fat as well.
    My Reverse Diet Log
    http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
    Reply With Quote

  14. #14
    Been miscing for to long idreamofnumber1's Avatar
    Join Date: Dec 2004
    Stats: 6'0", 185 lbs
    Posts: 3,856
    BodyPoints: 4822
    Rep Power: 334
    idreamofnumber1 has a reputation beyond repute. Second best rank possible! (+100000) idreamofnumber1 has a reputation beyond repute. Second best rank possible! (+100000) idreamofnumber1 has a reputation beyond repute. Second best rank possible! (+100000) idreamofnumber1 has a reputation beyond repute. Second best rank possible! (+100000) idreamofnumber1 has a reputation beyond repute. Second best rank possible! (+100000) idreamofnumber1 has a reputation beyond repute. Second best rank possible! (+100000) idreamofnumber1 has a reputation beyond repute. Second best rank possible! (+100000) idreamofnumber1 has a reputation beyond repute. Second best rank possible! (+100000) idreamofnumber1 has a reputation beyond repute. Second best rank possible! (+100000) idreamofnumber1 has a reputation beyond repute. Second best rank possible! (+100000) idreamofnumber1 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit idreamofnumber1's BodySpace
    idreamofnumber1 is offline
    count on losing 1% every 2 weeks so.......7-8 months to hit 15% then it will probably take 3 weeks per percent at this point so in all it will take you like a year to hit 10% bodyfat.....Better get started today!
    Reply With Quote

  15. #15
    Registered User SirIngenious's Avatar
    Join Date: Nov 2009
    Age: 26
    Posts: 40
    Rep Power: 0
    SirIngenious is on a distinguished road. (+10)
    Visit SirIngenious's BodySpace
    SirIngenious is offline
    Read the stickies, so that you can form any diet you want.

    It takes mental dedication to get there and do NOT cheat on your diet (with doing cardio at least 4x a week), then you'll see weight burn off rather quickly.

    Lift weights to preserve muscle mass and eat sufficient amount of proteins if you wish, which is what I'll recommend.
    "The journey of a thousand miles begins with one step."
    Reply With Quote

  16. #16
    Registered User Odian's Avatar
    Join Date: May 2012
    Location: Massachusetts, United States
    Age: 25
    Stats: 5'11", 211 lbs
    Posts: 112
    Rep Power: 16
    Odian is a splendid one to behold. (+10000) Odian is a splendid one to behold. (+10000) Odian is a splendid one to behold. (+10000) Odian is a splendid one to behold. (+10000) Odian is a splendid one to behold. (+10000) Odian is a splendid one to behold. (+10000) Odian is a splendid one to behold. (+10000) Odian is a splendid one to behold. (+10000) Odian is a splendid one to behold. (+10000) Odian is a splendid one to behold. (+10000) Odian is a splendid one to behold. (+10000)
    Visit Odian's BodySpace
    Odian is offline
    Originally Posted by slopecarver View Post
    It helps to learn the math behind weight loss, I'll assume you're 6 foot because I am 6 foot and had 30% BF at 280lbs too.
    Base sedentary caloric requirement is 2628.75 calories (desk job barely doing anything), this is the calories required to keep you alive at your current weight. This can be calculated here: (can't post slopecarver's url)
    Next you need to know your goal body mass of 10% with a starting 30% (you without as much fat) which is 280-(280*(.30-.10)=224lbs
    I'm not going to debate how unlikely it is for him to be only 30% bf at 6' 280 lbs. However, your math is flawed.

    Assuming Lean Body Mass (LBM) remains constant.
    280 lbs * (1 - 0.3) = 196 lbs LBM.
    At 10% bf, LBM = bodyweight * 9/10.
    Therefore: bodyweight = 10/9 * LBM = 10/9 * 196 = ~218 lbs
    Formerly 280 lbs - July 2011
    Reply With Quote

  17. #17
    Registered User upt88's Avatar
    Join Date: Aug 2011
    Location: Ontario, Canada
    Stats: 5'6", 165 lbs
    Posts: 824
    Rep Power: 184
    upt88 has a reputation beyond repute. Second best rank possible! (+100000) upt88 has a reputation beyond repute. Second best rank possible! (+100000) upt88 has a reputation beyond repute. Second best rank possible! (+100000) upt88 has a reputation beyond repute. Second best rank possible! (+100000) upt88 has a reputation beyond repute. Second best rank possible! (+100000) upt88 has a reputation beyond repute. Second best rank possible! (+100000) upt88 has a reputation beyond repute. Second best rank possible! (+100000) upt88 has a reputation beyond repute. Second best rank possible! (+100000) upt88 has a reputation beyond repute. Second best rank possible! (+100000) upt88 has a reputation beyond repute. Second best rank possible! (+100000) upt88 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit upt88's BodySpace
    upt88 is offline
    i'd say a year at least.

    took me 18 months, you didn't gain all that fat over night, and u sure as hell are not gonna lose it over night aswell.

    unless u dont plan on having a social life and never have a cheat day or meal . than maybe less than a year
    TOUGH TIMES DONT LAST....TOUGH PEOPLE DO
    Reply With Quote

  18. #18
    c++ positive krete77's Avatar
    Join Date: Sep 2006
    Location: Massachusetts, United States
    Stats: 5'11", 188 lbs
    Posts: 7,920
    Rep Power: 12367
    krete77 has reached the pinnacle! Best possible rank! (+1000000) krete77 has reached the pinnacle! Best possible rank! (+1000000) krete77 has reached the pinnacle! Best possible rank! (+1000000) krete77 has reached the pinnacle! Best possible rank! (+1000000) krete77 has reached the pinnacle! Best possible rank! (+1000000) krete77 has reached the pinnacle! Best possible rank! (+1000000) krete77 has reached the pinnacle! Best possible rank! (+1000000) krete77 has reached the pinnacle! Best possible rank! (+1000000) krete77 has reached the pinnacle! Best possible rank! (+1000000) krete77 has reached the pinnacle! Best possible rank! (+1000000) krete77 has reached the pinnacle! Best possible rank! (+1000000)
    Visit krete77's BodySpace
    krete77 is offline
    DNR any posts. My guess about 40 weeks if you stick to your diet.
    |USN|POKER|C.S.|C++|http://forum.bodybuilding.com/showthread.php?t=147088453|
    Reply With Quote

  19. #19
    Do Work Son LiftToWin's Avatar
    Join Date: Mar 2012
    Age: 27
    Stats: 5'10", 207 lbs
    Posts: 144
    Rep Power: 27
    LiftToWin has much to be proud of. One of the best! (+20000) LiftToWin has much to be proud of. One of the best! (+20000) LiftToWin has much to be proud of. One of the best! (+20000) LiftToWin has much to be proud of. One of the best! (+20000) LiftToWin has much to be proud of. One of the best! (+20000) LiftToWin has much to be proud of. One of the best! (+20000) LiftToWin has much to be proud of. One of the best! (+20000) LiftToWin has much to be proud of. One of the best! (+20000) LiftToWin has much to be proud of. One of the best! (+20000) LiftToWin has much to be proud of. One of the best! (+20000) LiftToWin has much to be proud of. One of the best! (+20000)
    Visit LiftToWin's BodySpace
    LiftToWin is offline
    I'm somewhat in the same boat as the OP. started at 5'10 255, now down to 219.

    I'm hoping to be 15% in about 8 months.
    March 12, 2012: 255.0
    March 19, 2012: 249.4
    March 26, 2012: 245.0
    April 2, 2012 : 239.5
    April 9, 2012 : 235.5
    April 16, 2012 : 233.8
    April 23, 2012 : 228.8
    April 30, 2012 : 223.6
    May 7, 2012 : 219.6
    May 14, 2012 : 215.6
    May 21, 2012 : 210.0
    May 28, 2012 : 207.8
    June 4, 2012 : 203.6

    Total Loss: 51.4 Pounds in 12 weeks!
    Reply With Quote

  20. #20
    Dropping body fat TelusLob's Avatar
    Join Date: Nov 2010
    Age: 35
    Stats: 6'1", 203 lbs
    Posts: 5,085
    Rep Power: 1000
    TelusLob has a reputation beyond repute. Second best rank possible! (+100000) TelusLob has a reputation beyond repute. Second best rank possible! (+100000) TelusLob has a reputation beyond repute. Second best rank possible! (+100000) TelusLob has a reputation beyond repute. Second best rank possible! (+100000) TelusLob has a reputation beyond repute. Second best rank possible! (+100000) TelusLob has a reputation beyond repute. Second best rank possible! (+100000) TelusLob has a reputation beyond repute. Second best rank possible! (+100000) TelusLob has a reputation beyond repute. Second best rank possible! (+100000) TelusLob has a reputation beyond repute. Second best rank possible! (+100000) TelusLob has a reputation beyond repute. Second best rank possible! (+100000) TelusLob has a reputation beyond repute. Second best rank possible! (+100000)
    Visit TelusLob's BodySpace
    TelusLob is offline
    Originally Posted by ItalianRacer7 View Post
    How long will it take to get to about 10%-15% body fat from 30% body fat ? I know it is quite a transformation, but I am willing and ready to do so. I am about 280 pounds if that factors in anything as well.

    As well, can anyone direct me to where I can figure out a diet plan or exercise plan to target fat burning ?

    Cheers.
    About 10-12 months.

    But what others said, you're not 30% body fat now. Probably closer to 40-50
    Aug of 2010 - 330 lbs <--- Never Forget
    Reply With Quote

  21. #21
    Registered User omggeorge's Avatar
    Join Date: Dec 2011
    Age: 25
    Stats: 5'4", 147 lbs
    Posts: 135
    Rep Power: 8
    omggeorge is a name known to all. (+5000) omggeorge is a name known to all. (+5000) omggeorge is a name known to all. (+5000) omggeorge is a name known to all. (+5000) omggeorge is a name known to all. (+5000) omggeorge is a name known to all. (+5000) omggeorge is a name known to all. (+5000) omggeorge is a name known to all. (+5000) omggeorge is a name known to all. (+5000) omggeorge is a name known to all. (+5000) omggeorge is a name known to all. (+5000)
    Visit omggeorge's BodySpace
    omggeorge is offline
    It took me about 11months. Got caliper tested at the gym( I know it's not 100% accurate) buy they told me I was about 33-35% bf I was at 208 pounds and im 5'4. Haven't got tested to see where im at now but would guess about 15-16% bf at 140 pounds now.
    Reply With Quote

  22. #22
    Registered User lvsteven's Avatar
    Join Date: May 2011
    Location: Nevada, United States
    Stats: 5'9", 167 lbs
    Posts: 2,301
    Rep Power: 432
    lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000)
    Visit lvsteven's BodySpace
    lvsteven is offline
    Originally Posted by ItalianRacer7 View Post
    How long will it take to get to about 10%-15% body fat from 30% body fat ? I know it is quite a transformation, but I am willing and ready to do so. I am about 280 pounds if that factors in anything as well.

    As well, can anyone direct me to where I can figure out a diet plan or exercise plan to target fat burning ?

    Cheers.
    It took me 10 months.
    I can prove it.
    10 months.
    Steven Campbell Fitness
    http://youtube.com/stevencfitness
    Reply With Quote

  23. #23
    Registered User Electricheadd's Avatar
    Join Date: Dec 2010
    Age: 42
    Stats: 5'10", 202 lbs
    Posts: 6,492
    Rep Power: 10628
    Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000)
    Visit Electricheadd's BodySpace
    Electricheadd is offline
    Originally Posted by lvsteven View Post
    It took me 10 months.
    I can prove it.
    10 months.
    Given your before and after pics I would say you started at a legit 30% BF. What was your starting weight?
    My Reverse Diet Log
    http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
    Reply With Quote

  24. #24
    Registered User lvsteven's Avatar
    Join Date: May 2011
    Location: Nevada, United States
    Stats: 5'9", 167 lbs
    Posts: 2,301
    Rep Power: 432
    lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000) lvsteven has a reputation beyond repute. Second best rank possible! (+100000)
    Visit lvsteven's BodySpace
    lvsteven is offline
    Originally Posted by Electricheadd View Post
    Given your before and after pics I would say you started at a legit 30% BF. What was your starting weight?
    Around 190.
    to get there I simply assumed that during my cut I maintained a consistent 140lb of lean mass, and did math backwards.

    Of course, it came out to around 27%. I went up 3% to compensate for the lean mass margin of error...
    Steven Campbell Fitness
    http://youtube.com/stevencfitness
    Reply With Quote

  25. #25
    Registered User ItalianRacer7's Avatar
    Join Date: Feb 2012
    Location: Toronto, Ontario, Canada
    Age: 20
    Stats: 6'1", 305 lbs
    Posts: 131
    Rep Power: 3
    ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250)
    Visit ItalianRacer7's BodySpace
    ItalianRacer7 is offline
    Well I did two inclusive systems of measurement and they were all around 30% give or take a percent or two, with one site saying 22.5% but obviously I disregarded that because I highly doubt that.

    What is the best way to absolutely calculate my body fat percentage so I get an accurate indication ?

    I will be doing cardio by briskly walking until I can gain the lungs to run for longer and harder, and I also play soccer quite often so hopefully I get it in sufficiently. I will also starting a bit of weight lifting and end that off with some stationary biking at the gym, just to cool down after I work the muscles hard enough.

    Good plan ? Also keeping on a 1300-1500 calorie diet with usually just oatmeal with fruit in the morning after the walk/jog, some turkey slices and a fruit for lunch, and a piece of meat and vegetables for dinner.

    Any suggestions ? Cheers.
    Reply With Quote

  26. #26
    Registered User Electricheadd's Avatar
    Join Date: Dec 2010
    Age: 42
    Stats: 5'10", 202 lbs
    Posts: 6,492
    Rep Power: 10628
    Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000) Electricheadd has reached the pinnacle! Best possible rank! (+1000000)
    Visit Electricheadd's BodySpace
    Electricheadd is offline
    Originally Posted by ItalianRacer7 View Post
    Well I did two inclusive systems of measurement and they were all around 30% give or take a percent or two, with one site saying 22.5% but obviously I disregarded that because I highly doubt that.

    What is the best way to absolutely calculate my body fat percentage so I get an accurate indication ?

    I will be doing cardio by briskly walking until I can gain the lungs to run for longer and harder, and I also play soccer quite often so hopefully I get it in sufficiently. I will also starting a bit of weight lifting and end that off with some stationary biking at the gym, just to cool down after I work the muscles hard enough.

    Good plan ? Also keeping on a 1300-1500 calorie diet with usually just oatmeal with fruit in the morning after the walk/jog, some turkey slices and a fruit for lunch, and a piece of meat and vegetables for dinner.

    Any suggestions ? Cheers.
    The most accurate is a DEXA scan but after that I would say post a pic here and ask for BF%. Most people here can eyeball you within a few percent unless its really high.
    My Reverse Diet Log
    http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
    Reply With Quote

  27. #27
    Registered User ItalianRacer7's Avatar
    Join Date: Feb 2012
    Location: Toronto, Ontario, Canada
    Age: 20
    Stats: 6'1", 305 lbs
    Posts: 131
    Rep Power: 3
    ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250)
    Visit ItalianRacer7's BodySpace
    ItalianRacer7 is offline
    Originally Posted by Electricheadd View Post
    The most accurate is a DEXA scan but after that I would say post a pic here and ask for BF%. Most people here can eyeball you within a few percent unless its really high.
    Well I meant for online anyway. Obviously there are probably technologies out there that can do it to a tee, but I am just using online ones.

    I guess I should post a picture, then. Thanks for the heads up.
    Reply With Quote

  28. #28
    Cancer In California badassidtrip's Avatar
    Join Date: Feb 2012
    Stats: 206 lbs
    Posts: 615
    Rep Power: 263
    badassidtrip has a reputation beyond repute. Second best rank possible! (+100000) badassidtrip has a reputation beyond repute. Second best rank possible! (+100000) badassidtrip has a reputation beyond repute. Second best rank possible! (+100000) badassidtrip has a reputation beyond repute. Second best rank possible! (+100000) badassidtrip has a reputation beyond repute. Second best rank possible! (+100000) badassidtrip has a reputation beyond repute. Second best rank possible! (+100000) badassidtrip has a reputation beyond repute. Second best rank possible! (+100000) badassidtrip has a reputation beyond repute. Second best rank possible! (+100000) badassidtrip has a reputation beyond repute. Second best rank possible! (+100000) badassidtrip has a reputation beyond repute. Second best rank possible! (+100000) badassidtrip has a reputation beyond repute. Second best rank possible! (+100000)
    Visit badassidtrip's BodySpace
    badassidtrip is offline
    Originally Posted by ItalianRacer7 View Post
    Thanks for the tips. So you would suggest I workout with weights while doing this ? But correct me if I am wrong, but would 750 calories/day while lifting just do no good ? I could be wrong.
    He means a deficit of 750, not your intake should be 750. That's insane.

    15 weeks ago I was 6'2 265 lbs, now 225 lbs and still going. I lift weights five days a week and play hockey on my days off. I operate at ~800 calorie deficit, give or take 200 calories, and one or two days a week, I go a little over maintenance for the sake of my sanity. Works like a charm. I've even made some small LBM gains. My advice is go as hard as you can, and don't sweat the days that you can't go hard or even need to take a small step backwards. Just make sure you start moving again ASAP.
    Reply With Quote

  29. #29
    Doc Holliday msm00b's Avatar
    Join Date: Oct 2010
    Location: United States
    Age: 31
    Stats: 5'8", 145 lbs
    Posts: 5,595
    Rep Power: 5150
    msm00b has reached the pinnacle! Best possible rank! (+1000000) msm00b has reached the pinnacle! Best possible rank! (+1000000) msm00b has reached the pinnacle! Best possible rank! (+1000000) msm00b has reached the pinnacle! Best possible rank! (+1000000) msm00b has reached the pinnacle! Best possible rank! (+1000000) msm00b has reached the pinnacle! Best possible rank! (+1000000) msm00b has reached the pinnacle! Best possible rank! (+1000000) msm00b has reached the pinnacle! Best possible rank! (+1000000) msm00b has reached the pinnacle! Best possible rank! (+1000000) msm00b has reached the pinnacle! Best possible rank! (+1000000) msm00b has reached the pinnacle! Best possible rank! (+1000000)
    Visit msm00b's BodySpace
    msm00b is offline
    Originally Posted by ItalianRacer7 View Post
    How long will it take to get to about 10%-15% body fat from 30% body fat ?
    Are you sure you're JUST 30% bodyfat? At 6'1" and almost 280lbs and only 18 years old, I wouldn't be surprised if you were closer to 40% than 30%. Most guys your age and your height would have to drop closer to 160lbs to be 10% bodyfat. If you were in your mid-20s with several years of lifting under your belt the numbers might be a lot different.

    Just an observation. The only reason I even bother to bring it up is that while 30 to 15 might be doable in 6-8 months, 40 to 15 will take considerably longer and require a lot more total weight loss.

    When in doubt, post a picture.
    Lifts:
    Bench: 305lb
    Deadlift: 415lb
    Dip: bodyweight + 230lb
    Pull-up: bodyweight x2

    "There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. 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."

    -Martin Berkhan

    "Keto is stupid."

    -Me
    Reply With Quote

  30. #30
    Registered User ItalianRacer7's Avatar
    Join Date: Feb 2012
    Location: Toronto, Ontario, Canada
    Age: 20
    Stats: 6'1", 305 lbs
    Posts: 131
    Rep Power: 3
    ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250) ItalianRacer7 has a spectacular aura about. (+250)
    Visit ItalianRacer7's BodySpace
    ItalianRacer7 is offline
    Originally Posted by badassidtrip View Post
    He means a deficit of 750, not your intake should be 750. That's insane.

    15 weeks ago I was 6'2 265 lbs, now 225 lbs and still going. I lift weights five days a week and play hockey on my days off. I operate at ~800 calorie deficit, give or take 200 calories, and one or two days a week, I go a little over maintenance for the sake of my sanity. Works like a charm. I've even made some small LBM gains. My advice is go as hard as you can, and don't sweat the days that you can't go hard or even need to take a small step backwards. Just make sure you start moving again ASAP.
    Ah yeah, my bad...meant to say would having that much of a deficit have any effect on building muscle or anything, but judging by your testimonial, I guess not. Would you mind giving me your regime or your workout ? Or at least a link to it or something ? It seems like you made good progress, and are basically doing what I want to do, albeit you were at an easier starting point.
    Reply With Quote

Reply
Page 1 of 2 1 2 LastLast

Similar Threads

  1. ASGT Video Log - *SPECIAL EDITION* - The BRUTAL Truth!!
    By ansatsuken in forum Sponsored Supplement Logs
    Replies: 94
    Last Post: 08-21-2010, 06:19 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout