19% body fat. Need help.

[A12]

Hi guys, I got some questions if anyone could help I’d appreciate it.

I’m currently 212 lbs at about 19–20% body fat, and I’m looking to drop down to 15%. That would require roughly 10–12 pounds of fat loss.

My plan is to eat around 2,000 - 2,300 calories per day with 200 grams of protein. I’ll be burning about 500 calories per day through cardio (walking roughly 5 miles). I’ll be Weight training every 2 days.

With this approach, my total daily calorie deficit should average around 500 calories per day. At that rate, I should be able to reach 15% body fat in approximately 10–12 weeks.

I’ve never been below 19% in my life and I basically just have some questions.

1. Is my plan going to work ? Is my Math correct ?is there anything I’m missing ?? I been researching lately and heard that as the body fat% goes down it starts taking longer to lose body fat. with my plan how long should I realistically expect to be cutting ?

2. I’m thinking of throwing in some Yohimbine and injectable Carnitine.
Also considering a baby dose of DNP 125mg every 2 days for a month or so. Would that dose be too small to have any effect ??

I’d appreciate the input if anyone could help me out.

 

[Thriso]

Hi guys, I got some questions if anyone could help I’d appreciate it.

I’m currently 212 lbs at about 19–20% body fat, and I’m looking to drop down to 15%. That would require roughly 10–12 pounds of fat loss.

My plan is to eat around 2,000 - 2,300 calories per day with 200 grams of protein. I’ll be burning about 500 calories per day through cardio (walking roughly 5 miles). I’ll be Weight training every 2 days.

With this approach, my total daily calorie deficit should average around 500 calories per day. At that rate, I should be able to reach 15% body fat in approximately 10–12 weeks.

I’ve never been below 19% in my life and I basically just have some questions.

1. Is my plan going to work ? Is my Math correct ?is there anything I’m missing ?? I been researching lately and heard that as the body fat% goes down it starts taking longer to lose body fat. with my plan how long should I realistically expect to be cutting ?

2. I’m thinking of throwing in some Yohimbine and injectable Carnitine.
Also considering a baby dose of DNP 125mg every 2 days for a month or so. Would that dose be too small to have any effect ??

I’d appreciate the input if anyone could help me out.

Are you just guessing your body fat percentage or did you get a dexa scan at some point? Are you tall or have you already been lifting/muscular? At 212lbs an average height guy who doesn't lift would be closer to 30% body fat.

As long as you are in a calorie deficit you will lose weight, I have noticed a lot of people over estimate their RMR though.

I wouldn't say it "takes longer" to lose weight as you get lower. When you have a lot of weight to lose you can get away with half efforts or not perfectly tracking calories and workouts. As you get lower you have to be more on point, so it can take longer but it's because you aren't doing everything right.

If you are going to inject something most people would probably say your best bet for weight loss is a GLP-1 honestly, a few mg of Reta or Tirz would likely help you a lot.

 

[IndividualMan]

Hi guys, I got some questions if anyone could help I’d appreciate it.

I’m currently 212 lbs at about 19–20% body fat, and I’m looking to drop down to 15%. That would require roughly 10–12 pounds of fat loss.

My plan is to eat around 2,000 - 2,300 calories per day with 200 grams of protein. I’ll be burning about 500 calories per day through cardio (walking roughly 5 miles). I’ll be Weight training every 2 days.

With this approach, my total daily calorie deficit should average around 500 calories per day. At that rate, I should be able to reach 15% body fat in approximately 10–12 weeks.

I’ve never been below 19% in my life and I basically just have some questions.

1. Is my plan going to work ? Is my Math correct ?is there anything I’m missing ?? I been researching lately and heard that as the body fat% goes down it starts taking longer to lose body fat. with my plan how long should I realistically expect to be cutting ?

2. I’m thinking of throwing in some Yohimbine and injectable Carnitine.
Also considering a baby dose of DNP 125mg every 2 days for a month or so. Would that dose be too small to have any effect ??

I’d appreciate the input if anyone could help me out.

On the drug side: yay to the L-carn. Yohimbine is alright, but i would save my cash/ invest in reta instead.

DNP is a big no-no. both at your bf% and in general. DNP is the stuff that kills fat teenage girls who are too impatient to develop a more common ED, and just gun it.

If you want an actual fat burner, look into clen (pharma clen for christs sake, either vet clen, sopharma 20mcg or indian) once you are at around 12-14bf%, assuming you realise you would like to dig a bit deeper. Otherwise a fat burner is not needed.

The math is not good, I would start with a steeper deficit if you can physically handle it while not compromising weight training and cardio.

Also, I would not just get the deficit by doing cardio, I would just eat in a deficit and do a bit less (eating 2k-2300 and doing 500cals worth of cardio to be in a 500cal deficit is stupid. it means you are at maintenance if you dont do cardio/you wont lose fat if you overestimate how much cardio you are doing, 5 miles of walking is maybe closer to 50 calories, not 500.

Overall: Eating less is easier than moving more. Lowering fats is the easiest way to lower calories, eating vegetables (broccoli is cheap as shit for large amounts, for example) is great to feel full for longer.

 

[A12]

Are you just guessing your body fat percentage or did you get a dexa scan at some point? Are you tall or have you already been lifting/muscular? At 212lbs an average height guy who doesn't lift would be closer to 30% body fat.

As long as you are in a calorie deficit you will lose weight, I have noticed a lot of people over estimate their RMR though.

I wouldn't say it "takes longer" to lose weight as you get lower. When you have a lot of weight to lose you can get away with half efforts or not perfectly tracking calories and workouts. As you get lower you have to be more on point, so it can take longer but it's because you aren't doing everything right.

If you are going to inject something most people would probably say your best bet for weight loss is a GLP-1 honestly, a few mg of Reta or Tirz would likely help you a lot.

I haven’t done a dexa yet but I put some physique photos on chat Gpt and it says I’m 18 - 20%. I also have a scale that measures body fat % and it says I’m 19.5%.

I’m 6’3 and I have been lifting for many years although my frame looks kind of skinny. I have a basket ball player type build. I’m planning to hop on testosterone and bulk, as soon as I’m lean enough to do so.

 

[New2theGame!!]

I haven’t done a dexa yet but I put some physique photos on chat Gpt and it says I’m 18 - 20%. I also have a scale that measures body fat % and it says I’m 19.5%.

I’m 6’3 and I have been lifting for many years although my frame looks kind of skinny. I have a basket ball player type build. I’m planning to hop on testosterone and bulk, as soon as I’m lean enough to do so.

Post a photo of yourself