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  1. #1
    Registered User Msan61's Avatar
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    I would like to lose body fat from 25% to 10 %

    Hi

    I would like to lose body fat from 25% to 10%. Can someone help me please.

    Many thanks
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  2. #2
    Registered User juggernaut74ia's Avatar
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    Originally Posted by Msan61 View Post
    Hi

    I would like to lose body fat from 25% to 10%. Can someone help me please.

    Many thanks
    Eat less. Move more.

    For more detail - read the stickies.
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  3. #3
    Toronto Millz12323's Avatar
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    Also be prepared for it to take very long... Like a year of dedicated dieting and lifting.
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    Registered User ericmforest's Avatar
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    Originally Posted by Millz12323 View Post
    Also be prepared for it to take very long... Like a year of dedicated dieting and lifting.
    Second this. From 25 down to high teens might not be so hard. But after that, you just cant get any skinnier. You need to bring the muscles up to get the fat ratio down.
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  5. #5
    Registered User unplugged's Avatar
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    25% to 10%? That is a huge jump man and if you truly are that high in body fat I am going to wager that you also lack the muscle mass required to look good that lean. To answer your question though losing fat is simple, lower your calories into a sensible deficit while getting your protein and fat minimums and lift to preserve lbm. 25-10% all at once will take a long time though and you will probably find you lack the muscle in the end
    The Deadlift is the ultimate fight of you VS the bar.

    you can't half rep a deadlift.
    you can't bounce a deadlift.
    you can't arch to get an easier deadlift.
    you won't have a spotter to help the hard part of a deadlift.

    there's just you, some heavy ass weight, and your b!tch ass having to pick it up.
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  6. #6
    Registered User Msan61's Avatar
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    Thanks everyone . This is what I eat Mon, Wed, Fri and sat

    3 eggs omelette with 2 Gluten free slices of bread with little bit of ketchup

    Grenade protein bar

    Jacket potato with tuna mayo with salad

    Grenade protein bar

    Chicken or salmon with veg and gravy

    TUE, THU AND SUN I'm vegetarian for relight purposes

    2 gluten free slices of bread with peanut butter
    Protein shake
    Jacket potato with baked beans and salad
    Grenade protein bar
    Grenade protein bar
    Plate full of lentils curry.

    3 L WATER EVERYDAY

    that's it no other food consumed apart from bit of fruit.

    Exercise 4 times a week.

    Will this work please and any other ideas please.
    Last edited by Msan61; 05-17-2017 at 04:41 AM.
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  7. #7
    Registered User BecomingSmaller's Avatar
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    I don't see how many calories you are eating. Calculate how nany calories you are eating, if it's less than your body needs you will lose weight. Then lift heavy to preserve muscle. When your weight is low enough you can work on building muscle.
    I never saw a wild thing
    sorry for itself.
    A small bird will drop frozen dead from a bough
    without ever having felt sorry for itself.

    54 year old male 6'4
    Jan 2016: 315#, May 2017: 185# 15%
    Next goal: 185# 12%
    #250kchallenge2018
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  8. #8
    Registered User Msan61's Avatar
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    Thanks
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    Registered User jb_alphamale's Avatar
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    Other than the rest of the advices which are great I do suggest you to forget about 10% and thing in smaller goals.
    These are way more doable in less time, frustration and "pain":
    Plan for: 25 -> 20
    Once you get here enjoy.
    Plan for 20 -> 15
    Once you get here enjoy.
    If you're not confident with your physique here then you can plan further if necessary.
    Good luck.



    Originally Posted by Msan61 View Post
    Hi

    I would like to lose body fat from 25% to 10%. Can someone help me please.

    Many thanks
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  10. #10
    Registered User ComeOnFFS's Avatar
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    Good advice above for dealing with the long trudge.

    You may have a long journey but you will start looking better very quickly.
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  11. #11
    Registered User hhhshovel's Avatar
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    Im in a similar boat as op. I started cutting in the beginning of the year and I was around 40%bf. Now im 25ish. my goal is also 10%. You just got to consistently cut and not give up. i eat crappy food half the time, but i still stay within my deficit(tho ive been eating more nutritious foods for benefits like energy and better workouts)
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  12. #12
    Registered User Luclin999's Avatar
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    Originally Posted by jb_alphamale View Post
    Other than the rest of the advices which are great I do suggest you to forget about 10% and thing in smaller goals.
    These are way more doable in less time, frustration and "pain":
    Plan for: 25 -> 20
    Once you get here enjoy.
    Plan for 20 -> 15
    Once you get here enjoy.
    If you're not confident with your physique here then you can plan further if necessary.
    Good luck.
    Afraid that I have to agree with this as I believe that your current plan of going from 25% to 10% is probably doomed to failure.

    Why?

    Because of the extreme effort it will take to be able to do this.

    At 38 years old and 25% BF, you are frankly "average". A bit overweight but not really obese.

    10% BF however is something that less than 1% of middle aged adult males will ever pull off. Maybe as few as one in a thousand. The reason for that is doing so is HARD.

    So by giving yourself that extreme of a goal you are almost certainly setting yourself up to fail.

    Like jb_alphamale said, pick smaller, more manageable goals instead.
    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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