fat to lean mass ratio when cutting

[ademyster]

After the initial water loss during a cut can i assume that with the right amount of protein and lifting 100% of weight loss will be fat?? I have been told that for every 4 pounds of fat lost you lose a pound of lean mass not muscle but connective tissue/water e.t.c . Hence everyone is lighter than they thought they would be at their target bodyfat level.

Many thanks

[Mdenatale]

You won't find a one size fits all formula for this. That 4 to 1 ratio is BS. Also the weight loss won't be 100% fat either. With proper nutrition and lifting it may be close to that, but it is overly optimistic to think it will be 100% fat.

[dmacdonal9]

Too many variables. An enhanced lifter with years of training trying to get contest lean probably stands to lose a fair bit. A noob cutting down from 30% BF probably stands to make some gains. Everyone else is somewhere in the middle.

Your average natural lifter, beginner to intermediate, doing everything right re: nutrition and training, has nothing to worry about.

[ademyster]

Thanks for your help

[JaredPunch]

Too many variables. An enhanced lifter with years of training trying to get contest lean probably stands to lose a fair bit. A noob cutting down from 30% BF probably stands to make some gains. Everyone else is somewhere in the middle.

often it's the other way around, overweight and obese people usually have a lot of LBM, the body builds extra muscle to support the weight and because of the anabolic environment even without any weight training. If they could maintain the muscle mass they have at 30% when they'll be 10% they would be huge. But because the extra mass is a temporary mechanism of adaptation to a massive bodyweight, they're going to lose a large portion to it.

[Ammex]

often it's the other way around, overweight and obese people usually have a lot of LBM, the body builds extra muscle to support the weight and because of the anabolic environment even without any weight training. If they could maintain the muscle mass they have at 30% when they'll be 10% they would be huge. But because the extra mass is a temporary mechanism of adaptation to a massive bodyweight, they're going to lose a large portion to it.

A lot of LBM lost by obese people isn't necessarily muscle.

[ademyster]

A lot of LBM lost by obese people isn't necessarily muscle.

This is what i have been told, i am 6ft 1 at around 22% bf 219bls. Based on those stats i would be around 200bls at 15% bf. However i have been told 200bls at 15% bf is unlikely.

[ademyster]

Current pics at 219bls and 22% bf i believe

[ademyster]

Bump

[Mdenatale]

Current pics at 219bls and 22% bf i believe

I would put your BF% at 25-30%

[ademyster]

I would put your BF% at 25-30%

thank you, so maybe 190 pounds would be more realistic for 15% bf?

[tara19]

thank you, so maybe 190 pounds would be more realistic for 15% bf?

It's too hard to guess because you simply could have less muscle mass than you think.
Also not every lb lost is going to be pure fat.
Instead of worrying about the numbers etc, cut until you are happy.

[ademyster]

It's too hard to guess because you simply could have less muscle mass than you think.
Also not every lb lost is going to be pure fat.
Instead of worrying about the numbers etc, cut until you are happy.

thank you, i will go with that

[Mdenatale]

thank you, so maybe 190 pounds would be more realistic for 15% bf?

That's a fine assumption for starting out and it gives you a goal to shoot for.

[servonlewis]

Dont be disappointed when you get to this bodyweight and may not have the physique you want. I was at 213 when i finished my bulk which lasted for a very long time. A year or more. I thought i'd be lean at 185, such as ripped lean, but wasnt even close. I need the lower 170s. I've been lifting for over 2 years straight, strength building with a bench of over 250lb, deadlift of 475lbs, and squat of 335lbs+. Stay realistic!

[ademyster]

Dont be disappointed when you get to this bodyweight and may not have the physique you want. I was at 213 when i finished my bulk which lasted for a very long time. A year or more. I thought i'd be lean at 185, such as ripped lean, but wasnt even close. I need the lower 170s. I've been lifting for over 2 years straight, strength building with a bench of over 250lb, deadlift of 475lbs, and squat of 335lbs+. Stay realistic!

thanks for your input repped