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  1. #1
    Registered User coffeetime's Avatar
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    fastest way to lose 10% body fat?

    how fast do you think its possible to lose 10% body fat?
    I am currently around 22-23% body fat.. even tho I look in the mirror I cant believe it but thats what the scale thingy said.. anyway I am thin not flabby
    I weigh 163pounds, and stand 5"8 my legs have no fat, just my gut lower back chest etc...

    so what is the best way to drop this fat and get my bod all tight and down to early teen body fat?

    any ideas? and how long it will take?

    currently I have just started the gym and this is my routine..
    mon-wed - fri - weight training + 20 minute hiit tread mill
    tues - thurs 1hour and 20 minutes of cardio with 30minutes of that hit, the rest just pacing on stepper, cross country ski bike etc..

    my diet is clean, and I consume around 1500 calories..
    im probably starving myself..but
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  2. #2
    One more time skelooth's Avatar
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    eat more.
    1996: 185lbs ... 2000: 200lbs ... 2007: 200lbs
    1998: 295lbs ... 2004: 305lbs

    04/01/12: 330lbs - 05/19/13: 277lbs
    04/05/12: 320lbs - 06/01/13: 274lbs
    08/28/12: 315lbs - 05/01/14: 315lbs
    09/14/12: 308lbs - 07/06/14: 302lbs
    11/20/12: 288lbs - 07/27/14: 287lbs
    03/21/13: 298lbs - 08/10/14: 278lbs
    05/14/13: 279lbs

    Current log: http://forum.bodybuilding.com/showthread.php?t=163081131
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  3. #3
    Registered User stevos2151's Avatar
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    My 2 cents

    From my Experience (28.5 body fat to now 16 body fat) the best way to lose fat for us big guys is volume training, not HIIT.

    What i did was eat around 1800 cals a day, do about 45 mins weight followed by 45 mins cardio 4 times a week. Just a thought to try.
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  4. #4
    One more time skelooth's Avatar
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    ya'll need to eat more....
    1996: 185lbs ... 2000: 200lbs ... 2007: 200lbs
    1998: 295lbs ... 2004: 305lbs

    04/01/12: 330lbs - 05/19/13: 277lbs
    04/05/12: 320lbs - 06/01/13: 274lbs
    08/28/12: 315lbs - 05/01/14: 315lbs
    09/14/12: 308lbs - 07/06/14: 302lbs
    11/20/12: 288lbs - 07/27/14: 287lbs
    03/21/13: 298lbs - 08/10/14: 278lbs
    05/14/13: 279lbs

    Current log: http://forum.bodybuilding.com/showthread.php?t=163081131
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  5. #5
    Prove you're worth a damn DJohnson's Avatar
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    Volume training slowed my weight loss and made me lose muscle. I cut of 2700 calories a day. If you're too low, more calories will help you lose more weight.
    History: Mar, 2001: 135lbs @ ~14% | Nov, 2004: 245lbs @ ~40% | Dec, 2006: 168lbs @ 5.5%ish | Nov, 2008: 177lbs @ 5.5%ish
    DJohnson's Very Simple 2013 Cut Log: http://forum.bodybuilding.com/showthread.php?t=152859911
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  6. #6
    Registered User coffeetime's Avatar
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    Originally Posted by skelooth
    eat more.
    what should I eat more of?
    protein, carbs, fats?

    roughly my last three days look like this..

    monday
    1800 calories
    179G protein
    60G fat
    80G carbs

    Tuesday
    1400 calories
    120G carbs
    118G protein
    46G fat

    wednesday
    1200 calories
    32G fat
    141G carbs
    116G protein

    I know this is all messed up.. I am new to this.. this is my first week. so I have heaps to learn and sort out..IM all over the place..
    any advice what ratio I should be looking at?
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  7. #7
    One more time skelooth's Avatar
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    the ratios look good, just eat more of the same!

    Never EVER eat less than 1800 calories in a day. Ever. You need to use one of the calculators on bb.com or the net to figure out how many calories you should be eating.
    1996: 185lbs ... 2000: 200lbs ... 2007: 200lbs
    1998: 295lbs ... 2004: 305lbs

    04/01/12: 330lbs - 05/19/13: 277lbs
    04/05/12: 320lbs - 06/01/13: 274lbs
    08/28/12: 315lbs - 05/01/14: 315lbs
    09/14/12: 308lbs - 07/06/14: 302lbs
    11/20/12: 288lbs - 07/27/14: 287lbs
    03/21/13: 298lbs - 08/10/14: 278lbs
    05/14/13: 279lbs

    Current log: http://forum.bodybuilding.com/showthread.php?t=163081131
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  8. #8
    Registered User Cybercyde's Avatar
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    Originally Posted by coffeetime
    how fast do you think its possible to lose 10% body fat?

    my diet is clean, and I consume around 1500 calories..
    im probably starving myself..but
    Short of the shiny oversized needle attached to a medical grade shop-vac?

    Dedication, self control, hard work...

    You most likely are starving yourself.

    Just remember, you've only just begun. If you can stick to it for a minimum of two weeks, things start getting easy, you'll start looking forward to punishing yourself in the gym (or challenging youself for the non masochistic of us ), and after the first few weeks, you'll offset the initial water gain, and start to see the numbers dropping.

    Just stay with what you've got listed, look into lightly upping your calorie intake, and you'll start seeing what you're looking for.

    ~Nick
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  9. #9
    Registered User tibor's Avatar
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    No fat on your legs eh? Do you honestly believe that by just staring at them?

    Sheesh...
    History:
    01/02/04 - 229...01/05/05: 172
    05/01/06 - 08/02/07: 165
    08/03/07 - 12/23/07: 178

    Next Goal: 06/01/08: 172, 8-9% body fat
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  10. #10
    Registered User lifequest's Avatar
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    The words “Fast” and “weight loss” should never appear in the same sentence or thought process. Be mature and realize it’s going to take time…a lot of time. Focus on short term goals of 1-2lbs of FAT LOSS a week, not weight loss. You’re going to have a hard time though. Your lean body mass is 130 lbs. The thing that aids fat loss the most (besides a structured healthy diet) is lean mass. Make sure you’re lifting during your weight loss to try and gain a least a little mass, and definitely make sure you retain what you currently have. Any muscle loss will be a huge detriment to your fat loss goals.

    I’d say you’re doing to much cardio and you’re not eating enough. This combination = muscle loss…you are being impatient because you want the fat off NOW!! You’re only hurting yourself by not doing it the right way the first time
    The range of what we think and do is limited by what we fail to notice. And because we fail to notice THAT we fail to notice there is little we can do to change until we notice how failing to notice shapes our thoughts and deeds.

    The Beginners Guide to FAT loss / LQ Journal:
    http://forum.bodybuilding.com/showthread.php?t=827373
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  11. #11
    meathead WallyWhitecross's Avatar
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    It seems like you are in much the same situation I was after my fresman year of college and fraternity life. I was 135 going into college and 165 at the end of the first year. I was what they call "skinny fat". You don't look all that fat, but you have an extra 20 pounds of it on you. All I did that summer was lift 3x a week, eat 99% clean, and get 3 days of 30-45min cardio each week. I dropped 10 pounds by the end of the summer, but I probably dropped around 8% bodyfat. I went back to school that next year with a completely rebuilt body.
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  12. #12
    MFFL kmac12's Avatar
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    Liposuction
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