BF%, 10% to 5% in 6 weeks, possible?

silent4now
Topic Author
Senior Member

06 May 2010 10:21 #43887 by silent4now

BF%, 10% to 5% in 6 weeks, possible? was created by silent4now

Hi guys

Would like to know if there is any specific diet out there that could aid me in getting my bf% down fro 10% to around 5% in 6 weeks or is that pushing it?

Also, should I change my training to accomplish this?

Currently training heavy weights with low intensity cardio 2 times a week

Oh, my stats

1.88m
96kg
9.6%bf

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Gearedup
Platinum Member

06 May 2010 10:33 #43890 by Gearedup

Replied by Gearedup on topic BF%, 10% to 5% in 6 weeks, possible?

I think 10 to 7 is more realistic unless taking something.dp keto

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00pump
Moderator

06 May 2010 10:38 #43891 by 00pump

Replied by 00pump on topic BF%, 10% to 5% in 6 weeks, possible?

It's possible but you going to lose allot of muscle if you rush it

"Whether You Think You Can or Can't, You're Right"--Henry Ford

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silent4now
Topic Author
Senior Member

06 May 2010 10:41 #43892 by silent4now

Replied by silent4now on topic BF%, 10% to 5% in 6 weeks, possible?

Thats what I was also worried about...will 10 to 7 be achievable?

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Empire
Expert

06 May 2010 10:53 #43894 by Empire

Replied by Empire on topic BF%, 10% to 5% in 6 weeks, possible?

bro diet is essential, it is possible no doubt,but i think u arnt doing enough cardio to achieve that drop and also your Fat burner protocol needs to be spot on as well as muti as to not drop muscle.

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silent4now
Topic Author
Senior Member

06 May 2010 11:17 #43901 by silent4now

Replied by silent4now on topic BF%, 10% to 5% in 6 weeks, possible?

How much cardio would you suggest DJ?

I worked out my diet according to your sticky and I will start monday on a 500kcal deficit from TDEE

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Empire
Expert

06 May 2010 11:21 #43902 by Empire

Replied by Empire on topic BF%, 10% to 5% in 6 weeks, possible?

dude be carefull doing that... the only problem doing that is what happens if the calculator - the 500cals is more food than u have been eating for the last 6 months... u are gonna put on weight then... u neeed to adjust your current diet to that,thats why when guys come to me for diets i look at their current diets as to much of a change will cause problems.

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Empire
Expert

06 May 2010 11:23 #43903 by Empire

Replied by Empire on topic BF%, 10% to 5% in 6 weeks, possible?

put it like this... if u have been eating 2400 calories for the last 5 months and then u do something with a calculator and it says to maintain u have to eat 3200 calories - 500calories thats still 300 calories more than u where eating..

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silent4now
Topic Author
Senior Member

06 May 2010 11:38 #43905 by silent4now

Replied by silent4now on topic BF%, 10% to 5% in 6 weeks, possible?

My current daily intake is 3054kcal, according to McArdle calculation I should get 3466kcal to maintain, so I'm just going to reduce my current diet by 100kcal

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Empire
Expert

06 May 2010 11:41 #43909 by Empire

Replied by Empire on topic BF%, 10% to 5% in 6 weeks, possible?

bro dont stress about the forumla, what is your current daily calorie intake?

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silent4now
Topic Author
Senior Member

06 May 2010 11:44 #43910 by silent4now

Replied by silent4now on topic BF%, 10% to 5% in 6 weeks, possible?

3054kcal

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Empire
Expert

06 May 2010 11:47 #43911 by Empire

Replied by Empire on topic BF%, 10% to 5% in 6 weeks, possible?

u will need to drop the calories to 2500. if u have been eating 3054 calories for the last 2-3 months u will need to drop to the level i say...

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silent4now
Topic Author
Senior Member

06 May 2010 12:05 #43915 by silent4now

Replied by silent4now on topic BF%, 10% to 5% in 6 weeks, possible?

I was eating 4000kcal for 2 months, then went to 3054kcal for about 4 weeks now

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Empire
Expert

06 May 2010 12:09 #43917 by Empire

Replied by Empire on topic BF%, 10% to 5% in 6 weeks, possible?

and are u carb cycling or have u been sitting at 3054 every day...and why did u drop so much dude???? 500 calories max

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silent4now
Topic Author
Senior Member

06 May 2010 12:13 #43918 by silent4now

Replied by silent4now on topic BF%, 10% to 5% in 6 weeks, possible?

On workout days I do 3054 and on off days I get 3011, I obviously loose the pre + post meals but add carbs (potato or sweet potato) to my chicken, almonds and veggies meal...yeah I know the drop was abit hectic...but dont you think after a month my body should be accustomed to new diet? No point in upping to 3500kcal now?

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Empire
Expert

06 May 2010 12:16 #43920 by Empire

Replied by Empire on topic BF%, 10% to 5% in 6 weeks, possible?

no there is no point upping it now.. and cheat meals?

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silent4now
Topic Author
Senior Member

06 May 2010 12:17 #43921 by silent4now

Replied by silent4now on topic BF%, 10% to 5% in 6 weeks, possible?

Just to keep me sane I do cheat meal saterday afternoon/ evening...no alchohol for the last 5 moths...

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Empire
Expert

06 May 2010 12:21 #43924 by Empire

Replied by Empire on topic BF%, 10% to 5% in 6 weeks, possible?

then u should be dropping body fat fast being a 1000 calorie deficit

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silent4now
Topic Author
Senior Member

06 May 2010 12:22 #43925 by silent4now

Replied by silent4now on topic BF%, 10% to 5% in 6 weeks, possible?

So would you suggest I stay at my current calories until I dont see any change anymore?

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Empire
Expert

06 May 2010 12:24 #43927 by Empire

Replied by Empire on topic BF%, 10% to 5% in 6 weeks, possible?

correct

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silent4now
Topic Author
Senior Member

06 May 2010 12:28 #43928 by silent4now

Replied by silent4now on topic BF%, 10% to 5% in 6 weeks, possible?

Thanks alot DJ, one last question...your diet sticky doesnt really say much abot the amount of protein you SHOULD get in

Currently I'm 50%prot, 20%carbs, 30%fats (peanut, almonds, eggs & olive oil)

Is it possible to overkill on protein?

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Empire
Expert

06 May 2010 12:29 #43929 by Empire

Replied by Empire on topic BF%, 10% to 5% in 6 weeks, possible?

ummm maybe,1.5g per pound lbm is more than enough

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silent4now
Topic Author
Senior Member

06 May 2010 13:02 #43941 by silent4now

Replied by silent4now on topic BF%, 10% to 5% in 6 weeks, possible?

Cool, I know you use carbs to complete required calories so how much fat would be required as a starting point?

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Empire
Expert

06 May 2010 14:24 #43960 by Empire

Replied by Empire on topic BF%, 10% to 5% in 6 weeks, possible?

its all differnt bro,i cant tell u that aswell as thats how i do my diets and people pay me for that sort've information and i cant hand it out,i can give u guidelines but not exact figures bro

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silent4now
Topic Author
Senior Member

06 May 2010 14:33 #43961 by silent4now

Replied by silent4now on topic BF%, 10% to 5% in 6 weeks, possible?

No problems...thanks for all the advise though

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