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  1. #1
    Registered User Donnie786's Avatar
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    13.6 % body fat how much?

    Hi so I did a body fat bod pod scan

    I’m 13.6 % body fat 9.7 kg ( fat mass)
    61.4 lean body mass
    71 kg over all and I’m 6.1

    Yes I know it’s light for my height but I just want to get rid of the stubborn fat so my abs pop out. Then I’m going to clean bulk.

    So I need to get to 10 % body fat how much kg of fat do I need to lose ? And how long. I’m currently on 2000 kcal a day with 5 days week gym strength
    And currently doing cardio every day or other day jogging or walking long.

    I was 81 kg @ 20.3 % body fat 4 months ago was 16 kg fat so lost 7 kg off fat also lost 2.5 kg of not fat mass.
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  2. #2
    Train hard play harder Tommy W.'s Avatar
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    You may not have enough muscle to see your abs when you drop more fat. Unless your abs are somewhat developed, you may not see em no matter how much fat you lose. Best to post a pic for reference.
    If you don't get what you want you didn't want it bad enough
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  3. #3
    Moderator SuffolkPunch's Avatar
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    To get to 10%, assuming you only lose fat and no muscle, you'd be 68.2kg

    However, I agree with Tommy, you are already quite light and muscles may not be large enough to show through the skin even at 10%.
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  4. #4
    Registered User Donnie786's Avatar
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    Originally Posted by SuffolkPunch View Post
    To get to 10%, assuming you only lose fat and no muscle, you'd be 68.2kg

    However, I agree with Tommy, you are already quite light and muscles may not be large enough to show through the skin even at 10%.

    Hi I’m at 13.6 I can see abs if I do a ab work out and in good lightening and I pull down the fat. So I do have abs there under the fat. But I carry fat all around my belly as I had a poor diet for last 20 years. Never seen abs all my life. Check my pics
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  5. #5
    Moderator SuffolkPunch's Avatar
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    Well, if you want to, try it out. 500 calorie deficit for 5 weeks should get you close enough. If it doesn't work, you haven't taken a backward step, you just need to refocus on muscle gain.
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    Registered User Donnie786's Avatar
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    Originally Posted by SuffolkPunch View Post
    Well, if you want to, try it out. 500 calorie deficit for 5 weeks should get you close enough. If it doesn't work, you haven't taken a backward step, you just need to refocus on muscle gain.

    How much calories do I need to burn the. Like 30,000?
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  7. #7
    Common sense/moderation. gbullock32's Avatar
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    Originally Posted by Donnie786 View Post
    How much calories do I need to burn the. Like 30,000?
    It's not an exact science, so many variables... just go until you are happy with the progress.
    Short cuts to success are often paved with lies.
    1/13/16: Massive hernia.
    5/10/16: Finally back to lifting, light but improving.

    Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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  8. #8
    Registered User sunsean's Avatar
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    Originally Posted by SuffolkPunch View Post
    Well, if you want to, try it out. 500 calorie deficit for 5 weeks should get you close enough. If it doesn't work, you haven't taken a backward step, you just need to refocus on muscle gain.
    Agree with the first couple posters...at 71kg you're already pretty light for your weight. Either due to underdevelopment or genetics you may not be ready to have the popping abs. But you're looking fairly lean in your pics so if you want to try and see what happens, why not? Just keep lifting and try not to lose what mass you do have.

    Either way you'll definitely look better after adding some more muscle onto your frame.
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