Cutting Bf in 1 month is it POSSIBLE?

[Force123]

Im currently bf 20% i want to be 10% or lose 78kg to 74kg by march.30.2013, what i want to know is how would i go about that. Below is my current plan what i want to do achieve my goal: stopped junk food, i don't drink, going on calorie deficit + fasting, going to try eat vegetables mostly and oatmeals, starting cardio jogging on treadmill or hiit cardio, & body-weight exercises like push-ups(diamond & normal), abs: crunches & plank hold.

So if there is any problem or you guys might have any suggestions please let me know.

[UPDATE]: i'm going to cut and then bulk up but cleanly & properly.

[straiders98]

Be in a calorie deficit, simple as that.

[csb5731]

No, it's not possible. To get to 10% you are going to have to lose 20+ lbs anyways. Probably on the "more" side.

It takes me 2 months to get from 14-15% to ~10%, with busting ass plus meticulous diet.

[davidg1212]

Dunno if you just forgot to mention it, but don't forget adequate protein. The caloric deficit, cardio, and bodyweight exercises will help you lose weight, but not necessarily all fat. You'll need some heavy lifting to preserve muscle mass. Otherwise you might find yourself losing enough weight to theoretically hit 10%, but with a significant lean body mass loss instead of fat, and end up only half way to your goal.

[Serpentarius]

171 lbs @ 20% bodyfat

34 pounds of total fat

137 lbs of lean body mass

add 13.7 lbs of fat to get to 10% body fat

goal weight 150.7

need ot lose 20.3 pounds, round it down to 20 lbs.

70,000 calorie deficit needed to lose that 20 pounds in 30 days. In order to lose that you
would need to lose 0.66 lbs a day, or have a 2310 calorie deficit per day.

3 months with VERY strict deficit is the most reasonable timeframe.

[DanKingzz]

Im currently bf 20% i want to be 10% or lose 78kg to 74kg by march.30.2013, what i want to know is how would i go about that. Below is my current plan what i want to do achieve my goal: stopped junk food, i don't drink, going on calorie deficit + fasting, going to try eat vegetables mostly and oatmeals, starting cardio jogging on treadmill or hiit cardio, & body-weight exercises like push-ups(diamond & normal), abs: crunches & plank hold.

So if there is any problem or you guys might have any suggestions please let me know.

To lose 4kg in 5 weeks will be very difficult...you will have to burn 30000 calories through diet and exercise ....this is 6000 calories each week and 857 calories each day....so basically you will have to burn 857 each day through diet and exercise....you should find out how many calories you need to maintain your current weight (google it, `calories to maintain current weight` or `calories calculator`) and then make a diet/exercise plan to ensure you burn about 800-900 calories each day....you could exercise twice a day....cardio in the morning (after breakfast) and a weightlifting in the evening...weighlifting will increase your metabolic rate so its very important you do it almost every day or every other day....cardio is also very important as you can burn many calories in one session ...but dont overdo it because cardio for more than 50min might burn a bit of muscle which you should avoid as muscles are metabolic active....the more muscle you have to more calories you burn EVEN AT REST....also have a high protein diet which will ensure no or little muscle loss...good luck mate...

[csb5731]

To lose 4kg in 5 weeks will be very difficult...you will have to burn 30000 calories through diet and exercise ....this is 6000 calories each week and 857 calories each day....so basically you will have to burn 857 each day through diet and exercise....you should find out how many calories you need to maintain your current weight (google it, `calories to maintain current weight` or `calories calculator`) and then make a diet/exercise plan to ensure you burn about 800-900 calories each day....you could exercise twice a day....cardio in the morning (after breakfast) and a weightlifting in the evening...weighlifting will increase your metabolic rate so its very important you do it almost every day or every other day....cardio is also very important as you can burn many calories in one session ...but dont overdo it because cardio for more than 50min might burn a bit of muscle which you should avoid as muscles are metabolic active....the more muscle you have to more calories you burn EVEN AT REST....also have a high protein diet which will ensure no or little muscle loss...good luck mate...

If he really is only around 20% BF, him losing 20 + lbs of fat in a month and getting to 10% BF simply isn't going to happen. Moreover, unless he's been lifting in the past (and I am suspecting it's not the case), it would be pretty surprising for a 5'6" guy to be ~150lbs AND 10% BF. My avi is roughly 10% BF @ 5'7", and I had lifting experience. If he's got a hell of a frame and awesome BB genes, maybe.

By all means he could make considerable progress in a month, and should give it his best, but we shouldn't perpetuate the idea that losing fat that fast (outside of obese folks) is realistic. Kids everywhere will be thinking they can end there bulks at the beginning of June and be ripped by July 4th.

[Force123]

Thank you for ur advice.

Dunno if you just forgot to mention it, but don't forget adequate protein. The caloric deficit, cardio, and bodyweight exercises will help you lose weight, but not necessarily all fat. You'll need some heavy lifting to preserve muscle mass. Otherwise you might find yourself losing enough weight to theoretically hit 10%, but with a significant lean body mass loss instead of fat, and end up only half way to your goal.

[Force123]

Thanks for the info + advice

To lose 4kg in 5 weeks will be very difficult...you will have to burn 30000 calories through diet and exercise ....this is 6000 calories each week and 857 calories each day....so basically you will have to burn 857 each day through diet and exercise....you should find out how many calories you need to maintain your current weight (google it, `calories to maintain current weight` or `calories calculator`) and then make a diet/exercise plan to ensure you burn about 800-900 calories each day....you could exercise twice a day....cardio in the morning (after breakfast) and a weightlifting in the evening...weighlifting will increase your metabolic rate so its very important you do it almost every day or every other day....cardio is also very important as you can burn many calories in one session ...but dont overdo it because cardio for more than 50min might burn a bit of muscle which you should avoid as muscles are metabolic active....the more muscle you have to more calories you burn EVEN AT REST....also have a high protein diet which will ensure no or little muscle loss...good luck mate...

[Force123]

im 20%bf & i have been lifting in the past. Its just that i have a gut(lower) mid to top section is good below than that is bad. Thanks for the advice though

If he really is only around 20% BF, him losing 20 + lbs of fat in a month and getting to 10% BF simply isn't going to happen. Moreover, unless he's been lifting in the past (and I am suspecting it's not the case), it would be pretty surprising for a 5'6" guy to be ~150lbs AND 10% BF. My avi is roughly 10% BF @ 5'7", and I had lifting experience. If he's got a hell of a frame and awesome BB genes, maybe.

By all means he could make considerable progress in a month, and should give it his best, but we shouldn't perpetuate the idea that losing fat that fast (outside of obese folks) is realistic. Kids everywhere will be thinking they can end there bulks at the beginning of June and be ripped by July 4th.

[Force123]

Thanks for your info man, i realize i will die if i went 70,000 calorie deficit, im going to go for the 3months thing. Though what about fat burners will they help ?

171 lbs @ 20% bodyfat

34 pounds of total fat

137 lbs of lean body mass

add 13.7 lbs of fat to get to 10% body fat

goal weight 150.7

need ot lose 20.3 pounds, round it down to 20 lbs.

70,000 calorie deficit needed to lose that 20 pounds in 30 days. In order to lose that you
would need to lose 0.66 lbs a day, or have a 2310 calorie deficit per day.

3 months with VERY strict deficit is the most reasonable timeframe.

[Dennis71]

Thanks for your info man, i realize i will die if i went 70,000 calorie deficit, im going to go for the 3months thing. Though what about fat burners will they help ?

no.

[niknguyen]

honestly, i wouldnt even cut to 10% at your height. 5'6'' under 140 pounds? thanks but no thanks, yeah, you wont be fat, but you'll just be skin and bones. get to ~13-15% then bulk up....just my opinion

[Justamonsta]

honestly, i wouldnt even cut to 10% at your height. 5'6'' under 140 pounds? thanks but no thanks, yeah, you wont be fat, but you'll just be skin and bones. get to ~13-15% then bulk up....just my opinion

I second this. You should want to aim for 10% body fat at a goal weight of around 160-165lbs I would think. So this will require a cut down to 14% then a bulk back to maybe 17% then a cut to 12%, followed by bulk to 15%, then a final cut to 10%. This is going to take some time and dedication.

[Force123]

I was actually going to do that but just forgot to mention, ofcourse i don't want to be bones. I do want to cut first then back to bulk but cleanly.

[Force123]

Thanks for letting me know but i didnt mention that i wasn't going to be bones forever, im going to bulk but cleanly & with proper nutrition. Any tips ?

honestly, i wouldnt even cut to 10% at your height. 5'6'' under 140 pounds? thanks but no thanks, yeah, you wont be fat, but you'll just be skin and bones. get to ~13-15% then bulk up....just my opinion