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22% BF to 15% BF - How fast?

physical

New member
I was wondering what's the fastest way to go from 22 percent body fat to 15 percent body fat WHILE maintaining or possibly getting stronger?

Basically I am 175 22% roughly and want to get to 160 15%. I would love to maintain strength as well.

Also if there is any supplements that help or any pro hormones that would increase this I am interested. Just no needles.
 
I'm 6"2 with around 18% bf trying to get to 12% I've been doing ketogenic diet and just back loading healthy carbs on Saturday I'm down 4 lbs in 5 days so far
 
4 Years, I haven't done a structured diet in the last year. Last time I did it was for about 1.5 months. I am 26.
 
physical said:
4 Years, I haven't done a structured diet in the last year. Last time I did it was for about 1.5 months. I am 26.
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Out of 48 months of lifting, you've only followed a structured diet for a month and a half? I would just stick with your basic multi-vitamin, protein powder and creatine as far as supps go. Having some structure in your diet will go a long way alone. I would advise following a good diet plan and training plan before using any supplements. You can probably get close to your goal with those two things alone. Supplements won't work if everything else is off point.
 
The last one I did was 1.5 months. I have done diets in the past. However I am not a big fan of them with my living situation it just makes things a little more complicated. I like to hit the diet hard for the shortest period of time to get the most out of it. Thats what I was interested in doing it the fastest way with maybe even pro hormones.

Also, I am experienced with bulking PH in the past.
 
AntM1564 said:
Out of 48 months of lifting, you've only followed a structured diet for a month and a half? I would just stick with your basic multi-vitamin, protein powder and creatine as far as supps go. Having some structure in your diet will go a long way alone. I would advise following a good diet plan and training plan before using any supplements. You can probably get close to your goal with those two things alone. Supplements won't work if everything else is off point.
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This is great advice.
 
physical said:
I was wondering what's the fastest way to go from 22 percent body fat to 15 percent body fat WHILE maintaining or possibly getting stronger?

Basically I am 175 22% roughly and want to get to 160 15%. I would love to maintain strength as well.

Also if there is any supplements that help or any pro hormones that would increase this I am interested. Just no needles.
Click to expand...

Follow a tailored diet specifically for your needs. Make sure your training is hard enough to handle the calories you're consuming.
 
Can you suggest a good program to follow for this? I am going to use IIFYM.com to calculate my macros. Going to eat maintenance on lift days, focusing on carbs preworkout for energy, and then a deficit on non-workout days.

The fear I have with a diet is I won't be able to lift heavy if I am not getting enough macros. So I don't think I want to be on a progressive routine since I would probably stall?

How about doing something like PHAT while I am on diet?
 
physical said:
Can you suggest a good program to follow for this? I am going to use IIFYM.com to calculate my macros. Going to eat maintenance on lift days, focusing on carbs preworkout for energy, and then a deficit on non-workout days.

The fear I have with a diet is I won't be able to lift heavy if I am not getting enough macros. So I don't think I want to be on a progressive routine since I would probably stall?

How about doing something like PHAT while I am on diet?
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just eat and lift. Don't ove rcomplicate it
 
physical said:
Can you suggest a good program to follow for this? I am going to use IIFYM.com to calculate my macros. Going to eat maintenance on lift days, focusing on carbs preworkout for energy, and then a deficit on non-workout days.

The fear I have with a diet is I won't be able to lift heavy if I am not getting enough macros. So I don't think I want to be on a progressive routine since I would probably stall?

How about doing something like PHAT while I am on diet?
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You're a n00b. Forums can make things way over complicated and most of the bro science here is utter crap.

Do what all n00bs should do but don't.

Hire an experienced diet coach. Don't waste your money on worthless supplements. Do not hit prohormones or gears.

Stick to the plan and your goal could be easily reached in 8 weeks. And have learned some skills.
 
physical said:
The last one I did was 1.5 months. I have done diets in the past. However I am not a big fan of them with my living situation it just makes things a little more complicated. I like to hit the diet hard for the shortest period of time to get the most out of it. Thats what I was interested in doing it the fastest way with maybe even pro hormones.

Also, I am experienced with bulking PH in the past.
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He's not talking about a quick cleanse or whatever bs. He means completely changing your diet. Cut down on bread, cut out soda, eat lean meats, vegetables, rice, and plain potatoes 4-6 times a day. It's your permanent diet, not a fad diet, that will make the changes.

That being said, water manipulation worked really well for me when I wrestled in college.

Day 1: drink 1 gallon of water
Day 2: drink 1.5 gallons
Day 3: 2 gallons
Day 4: 2 gallons of distilled water
Day 5: 2.5 gallons of distilled water
Day 6: no water

It sucks drinking that much water, but at the end (depending on your body composition) you can drop up to 10-15 pounds of water weight because your body is going to be use to the high water intake and frequent bathroom visits. On days 6 and 7 you'll keep going as often as you did when you were drinking 2.5 gallons of water.
 
physical said:
Can you suggest a good program to follow for this? I am going to use IIFYM.com to calculate my macros. Going to eat maintenance on lift days, focusing on carbs preworkout for energy, and then a deficit on non-workout days.

The fear I have with a diet is I won't be able to lift heavy if I am not getting enough macros. So I don't think I want to be on a progressive routine since I would probably stall?

How about doing something like PHAT while I am on diet?
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You won't get "weak" if you follow a "diet" (meal plan) that's made for your needs. You will actually get stronger, leaner and have more energy. The diet is something you're gonna have to play around with for a while and see what works for you and your metabolism. It wouldn't hurt to see a coach if you need it.

If you'd like, inbox me and we can work something out.
 
physical said:
The last one I did was 1.5 months. I have done diets in the past. However I am not a big fan of them with my living situation it just makes things a little more complicated. I like to hit the diet hard for the shortest period of time to get the most out of it. Thats what I was interested in doing it the fastest way with maybe even pro hormones.

Also, I am experienced with bulking PH in the past.
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i have a hard time having any sympathy for someone who wants to crash diet, supposedly has experience with PH 'bulking' but doesn't actually know anything about solid nutritional planning. if you want to get serious about dropping your BF and knowing what it is then develop a better nutritional lifestyle.

I could give you a super easy meal plan to cut weight but I don't support "diets" I support lifestyles.
 
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