Thread: 22% to 8% BF ?

I would say it is possible, I wouldn't suggest going to 5%.

The length of time depends on how much weight that is, I would say try to lose around 2lbs a week, sometimes probably less.

If you weigh 140 and you want to lose 14% to get from 22 down to 8 that would be 19.6lbs to lose (140 X .14) at 2lbs per week that would be around 10 weeks. Take your body weight and multiply by .14 to get the weight you want to lose.

2 lbs a week seems pretty fast. What is the best way to lose? Diet and cardio i am sure. Should the cardio be running?

I would say that 75% of it is eating right. I would say calculate your BMR (Basal Metabolic rate) and take that many calories divided by 6. Try to eat that many calories in each of the 6 meals a day. You need to eat things like lean meats (chicken, tuna, fish, turkey) veggies, low glycemic index carbs, some good fats.

W8 and DP can give you a good meal plan to follow.

Do some weights because muscle burns calories, so the more muscle you have the more calories you burn. Also do some cardio 3 times a week. Don't overdo the cardio.

Stick to that and you can lose up to 2lbs a week.

msoper...what is your height and weight ?

One more thing...... <b>How do I calculate my BMR?</b>

I was eating very poorly......and I was down to like 1 or 2 meals a day. I notice that I actually kept more fat....I guess as a naturally defence against starvation =)

Thanks for the help craig777!

I am just about 6 feet at least 5' 11". Last time I check, my I weighed about 167. But I think I have lost a little around the mid section since then.

safe fat loss occurs at around 1-1.5 lbs a week. anymore than that and you will lose a higher amount of LBM.

from 165 @ 22% to 10% bf will put you around 140-142 lbs w/ your lean body mass at around 128 lbs...

LAM.....I read once that safe fatloss is UP TO 1% of your bodyweight.........eg 150lb=1.5lb

Is this incorrect?

Is lean body mass like......muscle tissue? Cuz I have enough of that well.....enought for now anyway. I just want to lose the fat. Thanks for the advice LAM.
Do you know how to calculate BMR?

yea it's right around there.

for seasoned dieters the process is a lot less "dangerous" in terms of loss of LBM as they can tell when adjustments to their macros are needed by energy levels etc...

Its plenty realistic, you could be 2% if you wanted. Caliper is the only way, I've tried the ones that measure your wrist, waist etc, and they tell me I'm 9.8% which is BS. I in the last 2 weeks have dropped 6% BF myself just by watching my diet, I've done stationary bike once and did a 4.5 mile walk, only once. Other than that its life as usual, would like to do more cardio but have to find the right time to do it, preferably NOT after my workouts.

So, not really trying hard, just watching my food intake by the numbers, and I lost 6% in 2 weeks.

BMR calculations have been posted, for me being 217 pounds it was around 2176 calories (I forget exactly, and my weight may have been 215 then). Search and ye shall find.

Kuso....I like you picture....hehe.

Thanks for the help guys!!!

a VERY basic way to calculate an estimated BMR is simply to multiply your weight by 10. This is not highly accurate, but gives a ballpark figure. That would put you at 1670 calories per day. Remember this is what you burn without any physical activity on top of it.