Lower BF percent

  1. Registered User
    yelbis69's Avatar
    Stats
    6'4"  240 lbs.
    Join Date
    Jan 2014
    Location
    minnesota
    Posts
    1
    Rep Power
    8

    Lower BF percent


    Hey guys just wanted to know how I can lower my body fat percent. Currently I'm at 18, trying to get to 10. Any advice would be appreciated. Thx

  2. Registered User
    jswain34's Avatar
    Stats
    6'3"  213 lbs.
    Join Date
    Oct 2011
    Age
    22
    Posts
    1,046
    Rep Power
    452979

    1. Find out TDEE (can be estimated with calculators that can be found on google).
    2. Track your calories (i use myfitnesspal if you have a smart phone)
    3. Eat 300-500 calories less (no less no more) than your TDEE daily. This means if you burn more on one day, you eat more to be within that 3-500 calorie deficit.
    4. Have a scheduled refeed/cheat meal 1-a few times a week depending on how lean you already are (i just had haagen dazs peanut butter pie ice cream tonight as an example).
    5. Make good food choices (not as limited as you may think, especially if you lift or play sports)

    There ya go, thats all ya gotta do.
    Current Unsponsored XGELS log
    http://anabolicminds.com/forum/supplement-reviews-logs/238229-jswains-run-xgels.html
  3. Registered User
    ecto84's Avatar
    Join Date
    Jun 2013
    Posts
    67
    Rep Power
    182

    Are you a trained or untrained individual ? If you are untrained you should focus on getting a good workout plan and diet which will lead to building muscle. That alone will lower your bodyfat.
    If you already have some experience with training you should focus more on dieting (like jswaing34 pointed out) and check the scale on a weekly basis. You should loose weight and keep your strenght if you stay in a 300-500 calorie deficit.
    •   
       

  4. Registered User
    xR1pp3Rx's Avatar
    Stats
    5'10"  201 lbs.
    Join Date
    Jun 2012
    Posts
    2,319
    Rep Power
    908040

    at 18 play hard and eat a little less. join a gym and lift some weights
    don't need to make it more complicated than it is. after you get a little closer to your goal come back here so we can give you some other advise. but for now
    enjoy being a teen ager and get up off the couch, put down the controller and step away from the xbox!
    *** iForce Nutrition Anabolic Minion Member ***
  5. Registered User
    PuZo's Avatar
    Stats
    6'2"  188 lbs.
    Join Date
    Apr 2010
    Location
    Calgary, Alberta, Canada
    Posts
    1,440
    Rep Power
    409376

    Quote Originally Posted by xR1pp3Rx View Post
    at 18 play hard and eat a little less. join a gym and lift some weights
    don't need to make it more complicated than it is. after you get a little closer to your goal come back here so we can give you some other advise. but for now
    enjoy being a teen ager and get up off the couch, put down the controller and step away from the xbox!
    I think he meant he is at 18%
    iForce Nutrition Representative
    iTrain. iCompete. iDominate…iForce!
    www.iforcenutrition.com
  6. Registered User
    xR1pp3Rx's Avatar
    Stats
    5'10"  201 lbs.
    Join Date
    Jun 2012
    Posts
    2,319
    Rep Power
    908040

    doh ! you appear to be right! its my lisdexia got the best of me
    *** iForce Nutrition Anabolic Minion Member ***
  7. Board Supporter
    hypo's Avatar
    Stats
    6'2"  180 lbs.
    Join Date
    Dec 2003
    Posts
    524
    Rep Power
    421

    Multiply body weight x12, eat that many calories. Lift weights and throw in a little fasted cardio a few times a week.
  8. Registered User
    laneanders's Avatar
    Stats
    5'9"  225 lbs.
    Join Date
    Jun 2011
    Location
    Tennessee, United States
    Posts
    885
    Rep Power
    198647

    Not a lot of details to go on. It has already been mentioned, but calculate your TDEE first. Try to eat below maintenance, burn more calories, and/or add a fat loss supplement like Dexaprine XR.
    iForce Nutrition Anabolic Minions Member
  9. Registered User
    veaderko's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Apr 2013
    Location
    Minnesota
    Age
    29
    Posts
    972
    Rep Power
    283113

    Hey OP you are in my neck of the woods!

    Anyways, if your at 18%, diet and cardio are your way to go. Fat burners like Dexaprine will help, but those should be used when you are down to the point of not making any progress.

    What is your diet now? Training?
    iForce Nutrition Anabolics Minion Member
    iTrain. iCompete. iDominate
    iForce Nutrition -www.iForceNutrition.com
  •   

      
     

Similar Forum Threads

  1. Replies: 1
    Last Post: 12-14-2012, 08:50 AM
  2. Erase to lower bf?
    By eddie87 in forum Weight Loss
    Replies: 5
    Last Post: 06-11-2012, 10:34 AM
  3. Lowering BF on cycle
    By toofat in forum Anabolics
    Replies: 6
    Last Post: 01-01-2012, 06:17 PM
  4. can i bulk and lower bf% simultaneously???
    By ShockCollar in forum Bulking
    Replies: 52
    Last Post: 05-21-2010, 12:36 PM
  5. Best to lower BF
    By Bigg E in forum Anabolics
    Replies: 18
    Last Post: 11-21-2004, 03:18 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in