From 22% body fat to 8% - how long?

[NavyBlu]

I started working with a personal trainer Nov 1 and told him I wanted a six pack. My stats then were 220 22% body fat. Dec 8 i was down to 208 with 14.8% body fat. We were suppose to check this morning but he couldnt make it to the gym but i did weigh myself and I was 201. My body fat is being tested with calipers.

my question is...how much longer will it take given i follow diet and exercise? i am 6'1. my weekly workouts consist of this:

MWF: total body workout containing all supersets, total of 5 (1 per muscle group...legs, chest, back, shoulders, arms) followed by 20 mins cardio on elliptical

T or Th or Sat...core day...do anywhere from 6-8 core exercises

Sun: hiking

my diet looks like this. he has put me on a 60/20/20 carb/prot/fat...2100 cals a day

5am: 1 scoop whey, 1/2 cup oatmeal 1/2 tbsp flaxseed oil + 1 multi

8am: peanut butter and jelly on wheat bread with one yogurt cup

11am: 6 oz chicken with 1/2 cup rice + 1 multi

2pm(prewokout): banana or apple, yogurt cup

5pm: same as first meal

8pm: 3 egg whites, 1 whole egg, 2/3 cup of beans + 1 multi

I am a little concerened with my sugar intake. I was thinking about swiching out the yogurt cup in the morning with some cottage cheese and maybe taking jelly out of the peanut butter sandwhich

as for supplements..i am taking some stuff from apex. one is a creatine powder and another is a volumizer. volumizer is 10 pills a day and it is made by apex and suppose to open up the cells in my muscles.


i appreciate any advice or any tweaks

[neutral]

I want to know why he has you doing 60% carbs and only 20% protein

[erdons]

seems like to much carbs imo.

[Seannn]

Weird macros and weird results. 222 at 22% to 208 at 14% in just 5 weeks?

[jumbiesgotem]

Weird macros and weird results. 222 at 22% to 208 at 14% in just 5 weeks?

anythings possible. i would have said the same not too long ago, but check out christian thibs transformation on t-nation. 14 weeks. 18% to 5% . ridiculous and inspiring.

all thats needed is determination

[joebro165]

Still dude that sounds ridiculously good maybe its possible though.

[Seannn]

I'm not saying it isn't possible, just that his weight at 14% seems relatively high in comparison to his weight at 22%... you can't make that much muscle in 5 weeks.

[nico0512]

Going from 222 at 22%bf to 208 at 14%bf means that you lost 19.72 pounds of fat and gained 5.72 pounds lbm in just 5 weeks. Did you use the same scale and caliper for both measurements? It's just that from my experience, I really find it hard to gain lbm and lose fat at the same time. Some lucky people might have done it, you might be one of them. hahaha. Anyway, if you're progress continues like that, i think you'll be down to 8% in 5-6 weeks. Good luck bro.

[ceno]

I smell BS....

post pics before and after.....or it didnt happen...

[endorphinjunkie]

wow.. i have the same goal

[tibor]

anythings possible. i would have said the same not too long ago, but check out christian thibs transformation on t-nation. 14 weeks. 18% to 5% . ridiculous and inspiring.

all thats needed is determination

can you link me? Thanks!

[tibor]

http://www.t-nation.com/readTopic.do?id=459236

found it.

[TheCokeBaron]

http://forum.bodybuilding.com/showth...#post113937921

Hope this helps.

[caut1on]

Their is a calculator somewhere on bodybuilding.com that you put your current bf% and what you want, and it estimates how long it should take you to get their.

[Herron]

According to my results this is actually highly reasonable unless something is up with the way people take these results.
in Aug I was 195 @ 22.7%BF, Dec I was 207 and 21.7%BF, that is 11.5#s of Lean Mass in 12 weeks. And I had been working out with weights since April, not as heavy or consistant as I did from Aug to Dec.

I hope to get back on track soon and see how much more BF I can loose.

Going from 222 at 22%bf to 208 at 14%bf means that you lost 19.72 pounds of fat and gained 5.72 pounds lbm in just 5 weeks. Did you use the same scale and caliper for both measurements? It's just that from my experience, I really find it hard to gain lbm and lose fat at the same time. Some lucky people might have done it, you might be one of them. hahaha. Anyway, if you're progress continues like that, i think you'll be down to 8% in 5-6 weeks. Good luck bro.