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On this forum, I find "if you have to ask" to be a good mindset in shaping an answer.

Get strong.

If you succeed within that time frame, it will be mostly fat.



Choose a reasonable timeline.

High reps do it to me in a bad way. By high reps, I mean 5+. I count 8+ rep sets as cardio.

Obviously, people weakened by covid are easy pickings for the invasive Burmese pythons. One Asian import takes care of the other.

Wow. An entire 10 minutes. I have to wear one for the entire work day. I was part of a team that implemented covid antibody testing for our region and was seconded twice into the molecular team to...

I wouldn't try to work around this.

Mask comes off where I'm not required to wear one.

I wouldn't do it with a barbell on my back. Very easy for things to really go south. Go with dumbbells in the front rack position.

That's a list of equipment. If you want a useful answer, you have to give proper context.

That's very little lower body training.

Mmmmmm.. buttermilk pandemic with blueberry syrup.

I don't think you'll like what 10% looks like unless you put on some lean mass. What's your training?

Cut with a small deficit. You look like you have a decent amount of lean mass and I don't see a need to rush the fat loss.

Living in fear causes biceps shrinkage.

You probably skewed it the other way and wound up overestimating your bf%

Don't bother. Essentially the same thread over and over.

https://forum.bodybuilding.com/showthread.php?t=179591173
https://forum.bodybuilding.com/showthread.php?t=179591183...

If you want to explore different movements, rotate them in and out rather than try to do them all at the same time.

He gained weight so fast his spine compressed.

The average adult male in the US is in the 21-22 in. range. That's considering most men are overweight so there's an amount of fat in that measurement.