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  1. #1
    Registered User hardwork523's Avatar
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    Exclamation HELP : Low Carb, Low-Medium Fat, High protein diet with deficit

    IS IT POSSIBLE TO GET FROM 13% TO 11% BODY FAT IN 2 WEEKS?

    I have to get some loose skin removed(tummy tuck) in 2 weeks, theres not that much skin and I want to maximize the results by loosing some extra fat in the coming 2 weeks. My measurments are :
    Height : 175cm/5'9'
    Weight : 75kg/165lbs at 12%/13% body fat
    Maitnenace calories : 2550kcal

    My plan is to be on a 500kcal deficit (2000kcal a day) and to eat about 300g of protein, 50g of carbs and 50g of fat. I will train 6 times a week and do High intensity Cardio for 1 hour every day after weight training. Is it possible to get to 10% or 11% body fat in 2 weeks assuming everything goes well? Has anyone tried this type of diet? I know this is not keto and I dont want to do Keto. So will my body start using the fat as fuel if I dont eat more than 50g of carbs? Also i read somewhere that if you eat high protein, low carb and low fat, the body will turn the protein in something and use it the same as carbs instead of fat. Is this true? Is so what should my macros be? Thanks
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  2. #2
    Registered User snailsrus's Avatar
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    300 grams of protein is ridiculous
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  3. #3
    I'm huge in Japan! xsquid99's Avatar
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    Originally Posted by hardwork523 View Post
    IS IT POSSIBLE TO GET FROM 13% TO 11% BODY FAT IN 2 WEEKS?

    I have to get some loose skin removed(tummy tuck) in 2 weeks, theres not that much skin and I want to maximize the results by loosing some extra fat in the coming 2 weeks. My measurments are :
    Height : 175cm/5'9'
    Weight : 75kg/165lbs at 12%/13% body fat
    Maitnenace calories : 2550kcal

    My plan is to be on a 500kcal deficit (2000kcal a day) and to eat about 300g of protein, 50g of carbs and 50g of fat. I will train 6 times a week and do High intensity Cardio for 1 hour every day after weight training. Is it possible to get to 10% or 11% body fat in 2 weeks assuming everything goes well? Has anyone tried this type of diet? I know this is not keto and I dont want to do Keto. So will my body start using the fat as fuel if I dont eat more than 50g of carbs? Also i read somewhere that if you eat high protein, low carb and low fat, the body will turn the protein in something and use it the same as carbs instead of fat. Is this true? Is so what should my macros be? Thanks
    You think you're going to go from 13% bf to 11% bodyfat in 2 weeks on a 500 calorie deficit? Think again.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  4. #4
    Registered User spradish's Avatar
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    I can't imagine that that small amount of fat (from all over your body) is going to make a difference in your tummy tuck results.
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  5. #5
    Moderator SuffolkPunch's Avatar
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    Excess protein just gets converted into carb OP
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  6. #6
    Registered User hardwork523's Avatar
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    What should my macros be?

    What should my macros be?
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  7. #7
    Nameless King faithbrah's Avatar
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    Originally Posted by hardwork523 View Post
    What should my macros be?
    you're missing the point man... no matter what magical macro combination you use, you can't reach that goal in two weeks

    just stay in a 500 calorie deficit with normal macros and hope for the best

    not to bash on you, but those stats sound intermediate level while your nutrition knowledge is noob level
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  8. #8
    Moderator SuffolkPunch's Avatar
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    Focus on calories - that's what will do the work.

    Macros: 120g protein or more, fat 70g or more - those are the only contraints

    i read somewhere that if you eat high protein, low carb and low fat, the body will turn the protein in something and use it the same as carbs instead of fat. Is this true?
    I don't even know what this is trying to say - but no, trying to "hack" fatloss never works, your body is too smart and has too many checks and balances.
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  9. #9
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by hardwork523 View Post
    My plan is to be on a 500kcal deficit (2000kcal a day) and to eat about 300g of protein, 50g of carbs and 50g of fat.
    I would note that this macro count adds up to 1850 calories.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  10. #10
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by hardwork523 View Post
    IS IT POSSIBLE TO GET FROM 13% TO 11% BODY FAT IN 2 WEEKS?

    I have to get some loose skin removed(tummy tuck) in 2 weeks, theres not that much skin and I want to maximize the results by loosing some extra fat in the coming 2 weeks. My measurments are :
    Height : 175cm/5'9'
    Weight : 75kg/165lbs at 12%/13% body fat
    Maitnenace calories : 2550kcal

    My plan is to be on a 500kcal deficit (2000kcal a day) and to eat about 300g of protein, 50g of carbs and 50g of fat. I will train 6 times a week and do High intensity Cardio for 1 hour every day after weight training. Is it possible to get to 10% or 11% body fat in 2 weeks assuming everything goes well? Has anyone tried this type of diet? I know this is not keto and I dont want to do Keto. So will my body start using the fat as fuel if I dont eat more than 50g of carbs? Also i read somewhere that if you eat high protein, low carb and low fat, the body will turn the protein in something and use it the same as carbs instead of fat. Is this true? Is so what should my macros be? Thanks
    2 weeks is barely enough for your body to shift gears and get the fatloss train out of the station. In about 3 weeks you'll know if you were even in a deficit. Between general calculations being off for most people and inaccurate calorie and tracking you may not have lost anything which is fine as then you'll know how to proceed.
    If you don't get what you want you didn't want it bad enough
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  11. #11
    Registered User Luclin999's Avatar
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    "IS IT POSSIBLE TO GET FROM 13% TO 11% BODY FAT IN 2 WEEKS?"

    Possible? I suppose.

    Realistic? Not at all.

    Better solution... Postpone your surgery and give yourself 8-12 weeks to lose the weight correctly.
    ~ 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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  12. #12
    Registered User hardwork523's Avatar
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    Thanks for the help people, my surgeon told me that I dont have to loose anymore weight but I have to have a clean diet these 2 weeks!
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