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.

 

[IndividualMan]

Where the hell are you coming up with this ridiculous number!!! 5 miles is close to burning 50 calories.

Cardio is great too, OP do not listen to this guy at all.

i said exactly that. he said it was burning 500. it burns closer to 50 cals.
I never siad cardio was bad. I just said burning 500 cals by walking 5 miles is not possible

 

[Athleticfreak]

i said exactly that. he said it was burning 500. it burns closer to 50 cals.
I never siad cardio was bad. I just said burning 500 cals by walking 5 miles is not possible

It 100% is at 4mph and at a 6 incline.

50 cals lol get off the crack pipe, what do walk one step then stop and pause and walk another step then stop for 30 secs?

 

[Athleticfreak]

That was a tough one

 

[jpe1]

I'll offer up my recent experience. I just finished a cut from 246 lbs on July 7th to January 4th, getting as low as 202 and finishing around 206. Most of that time I was on 150 mg/week of test with 2 IU of GH, then increased to 225 mg and added reta at 1 mg every five days for the last six weeks thats it.

I kept cardio pretty minimal until the final six weeks when I pushed it a bit harder while keeping calories manageable. If I’d started with heavy cardio I think I would’ve burned out early. I began fairly conservative then increased the deficit to roughly 500–750 calories once I realized my fat ass could handle less cals.

The biggest thing for me was consistently logging my macros (I’m still doing this in my reverse). Keep it simple: track your intake, and if you’re losing 1–2 lbs per week keep the same macros until you stall. Don’t overthink it nail the basics and everything else tends to fall into place.

 

[IndividualMan]

just did the math, 5 miles is 8 kilometers. thats where I fucked up. Euro brain lmao
thats about an hour of walking medium fast pace, but I would still say it is not quite 500 cals. better to underestimate than to overestimate
sorry for busting your ass, my mistake

 

[mktng]

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.

From my personal experience (have done a long cut that took 5 months from 180lbs to 128lbs, lost some muscle but got to legitimate <10% bf natty with ab veins and pec, Delt, + almost some glute striations, and a crash diet speedrun cut from 190lbs to 135lbs in 2 months, finishing at 14% bf), the calculations you make prior to starting to estimate how much fat you can lose per unit time based on estimated calorie burn + deficit are inaccurate. It’s very difficult to truly know if the calorie intake you selected, and the cardio modality you picked (in your case, walking 5 miles a day) will come out to be exact x numbers of calories burned per day or per week. But that’s not to say that it’s bad to try to calculate this beforehand. Use this calculation as a rough guess of what you expect your weight loss rate to be, but be ready for the true rate of weight loss to be slightly different. For instance, if you lost less weight than expected, that means your deficit is not as large as you initially thought. Just reduce daily calorie intake by another 200kcal, and/or increase walking distance/step count by another 2km or ~4k additional steps or so. Inversely, if your weight loss rate is too fast and you’re worried this means you’re risking some muscle loss, you can always readjust calorie intake back up by a few hundred calories and/or decreasing physical activity just a tad. This makes it so that you’re eventually going to be running calorie intake + expenditure numbers that are actually based off of your real-time biometrics as opposed to rough mathematical estimates. Your plan to workout every 2 days imo is not bad. This gives you roughly a frequency of 2x per week. It’s better than only 1x a week. But it could still be better. Ideally, you want to expose your muscles to a constant and steady flow of stimulus to discourage it from catabolizing during your deficit. Most people generally go for a frequency of 4 times a week. This is because you can not only spread out muscle gain/ retention signalling evenly throughout the week, but it also allows you to input more total signalling via the increased volume that a higher training frequency permits. You may only be able to train 3 sets of biceps max per day for instance if you’re doing whole body each workout. That comes to a total of 6 weekly sets per week for biceps. Not bad. But what if you did 3 sets of biceps per day for 4 days in a week? Now you get 12 weekly sets of biceps in. More volume per week, less chance of muscle loss, more gains kept and the more ripped you look once you lose all that fat. That’s my take, all the best on your cut brother.

 

[Athleticfreak]

From my personal experience (have done a long cut that took 5 months from 180lbs to 128lbs, lost some muscle but got to legitimate <10% bf natty with ab veins and pec, Delt, + almost some glute striations, and a crash diet speedrun cut from 190lbs to 135lbs in 2 months, finishing at 14% bf), the calculations you make prior to starting to estimate how much fat you can lose per unit time based on estimated calorie burn + deficit are inaccurate. It’s very difficult to truly know if the calorie intake you selected, and the cardio modality you picked (in your case, walking 5 miles a day) will come out to be exact x numbers of calories burned per day or per week. But that’s not to say that it’s bad to try to calculate this beforehand. Use this calculation as a rough guess of what you expect your weight loss rate to be, but be ready for the true rate of weight loss to be slightly different. For instance, if you lost less weight than expected, that means your deficit is not as large as you initially thought. Just reduce daily calorie intake by another 200kcal, and/or increase walking distance/step count by another 2km or ~4k additional steps or so. Inversely, if your weight loss rate is too fast and you’re worried this means you’re risking some muscle loss, you can always readjust calorie intake back up by a few hundred calories and/or decreasing physical activity just a tad. This makes it so that you’re eventually going to be running calorie intake + expenditure numbers that are actually based off of your real-time biometrics as opposed to rough mathematical estimates. Your plan to workout every 2 days imo is not bad. This gives you roughly a frequency of 2x per week. It’s better than only 1x a week. But it could still be better. Ideally, you want to expose your muscles to a constant and steady flow of stimulus to discourage it from catabolizing during your deficit. Most people generally go for a frequency of 4 times a week. This is because you can not only spread out muscle gain/ retention signalling evenly throughout the week, but it also allows you to input more total signalling via the increased volume that a higher training frequency permits. You may only be able to train 3 sets of biceps max per day for instance if you’re doing whole body each workout. That comes to a total of 6 weekly sets per week for biceps. Not bad. But what if you did 3 sets of biceps per day for 4 days in a week? Now you get 12 weekly sets of biceps in. More volume per week, less chance of muscle loss, more gains kept and the more ripped you look once you lose all that fat. That’s my take, all the best on your cut brother.

PARAGRAPHS

 

[mktng]

PARAGRAPHS

Sorry lol you’re right, will properly use paragraphs next time