how long does it take to loss 10% body fat?
- Thread starter Saif96
- Start date
BloodManor
Well-known member
There is never a answer to this since everyone is different. You want to be the same weight but 10% bf difference then it will take years.
You want to lose 10% bf well that depends on height , weight and years training experience.
Plus what is your diet like and lifting routine ?
You want to lose 10% bf well that depends on height , weight and years training experience.
Plus what is your diet like and lifting routine ?
CarneyFolk
New member
21% percent is considered just above what’s called “healthy” which typically falls between 13-19%. However if your looking for a particular physique then that’s different. Most people will have a 6 pack at 10% body fat and that’s why so many people chase single digits.
First, you should figure out what your TDEE is at your 169lbs. Once you do that you need to set up an eating plan for work out days and rest days based on your weekly weight loss goal. At 21%, you can lose up to 1.7lbs per week and not lose much muscle. But macros and nutrients come into play when your attempting to lose that much fat while maintaining muscle. What I’ve seen work while in that big of a deficit is 45% of your cals coming from protein, 40% carbs, and 15% fat on workout days. And then 45% P, 7% C, and 38% fat on rest days. At 1.7lbs a week, that’s 850cals a day deficit.
In all likely hood, your TDEE is some where around 2300. Let’s just say 2350 for math purposes. The average gym goer is goin to burn 600-1000cals in a 1hr work out. So on work days you eat your maintenance, 2350, and on rest days you eat at the 850cal deficit, or 1500 cals.
To get down to 10% you need to lose roughly 20lbs (9kg). At 5’8” 149lbs 10% your going to be cut, but look very small. At some point on the way to 10% this why most people give up. As you drop BF% you’ll have to reduce the amount of weight your attempting to lose per week, 1.5lbs/week, 1.2lbs/week, etc. But if you hit a plateau, you’ll have to drop the calories consumed on workout days by 5%.
Long answer short, you need to buy a scale, a blender, and measuring cups, and a calorie/ macro tracker like MyFitnessPal. It will take roughly 4 months of discipline.
I’d also recommend cutting out alcohol.
First, you should figure out what your TDEE is at your 169lbs. Once you do that you need to set up an eating plan for work out days and rest days based on your weekly weight loss goal. At 21%, you can lose up to 1.7lbs per week and not lose much muscle. But macros and nutrients come into play when your attempting to lose that much fat while maintaining muscle. What I’ve seen work while in that big of a deficit is 45% of your cals coming from protein, 40% carbs, and 15% fat on workout days. And then 45% P, 7% C, and 38% fat on rest days. At 1.7lbs a week, that’s 850cals a day deficit.
In all likely hood, your TDEE is some where around 2300. Let’s just say 2350 for math purposes. The average gym goer is goin to burn 600-1000cals in a 1hr work out. So on work days you eat your maintenance, 2350, and on rest days you eat at the 850cal deficit, or 1500 cals.
To get down to 10% you need to lose roughly 20lbs (9kg). At 5’8” 149lbs 10% your going to be cut, but look very small. At some point on the way to 10% this why most people give up. As you drop BF% you’ll have to reduce the amount of weight your attempting to lose per week, 1.5lbs/week, 1.2lbs/week, etc. But if you hit a plateau, you’ll have to drop the calories consumed on workout days by 5%.
Long answer short, you need to buy a scale, a blender, and measuring cups, and a calorie/ macro tracker like MyFitnessPal. It will take roughly 4 months of discipline.
I’d also recommend cutting out alcohol.
Mowglisml
Well-known member
You cannot convert fat into muscle. You will have to loose fat by dieting and you will have to build muscle by training and dieting. It’s hard to answer how long it will take
mickc1965
Well-known member
It is physically impossible to turn fat into muscle, if you want to be 10% then you need to concentrate on losing fat first, unless you are new to lifting or taking PEDs then you can lose fat and gain muscle at the same time.
Georgiepecker
Active member
What’s your training history?
Smont
Legend
If your trainer said you can convert fat into muscle then fire them
john.patterson
Well-known member
It will be different for every person. I would focus more on your bodyweight and making consistent efforts to improve your diet, training, and eating habits. 10% body fat is a great goal, but it takes a lot of work to achieve such a low bf%. I would set yourself up to lose appx. 1lb per week and keep that consistent. The bodyfat will take care of itself over time; but know that it will be a slow process
This. If your trainer lacks the basic knowledge and understanding of how fat loss and muscle gain work, he/she doesn't deserve your money.
Martyfnemec
Well-known member
This guy is busy.
unitas27
Active member
LMAO. He's baack!
SFreed
Board Supporter
Aaanndd he's gone again
SFreed
Board Supporter
He used to be.
SFreed
Board Supporter
hairygrandpa
Legend
If you succeed to lose 10% in under a decade, please tell me how. I'm stuck at 18-20%. Living now on 15 peanuts a day and still growing muscles without losing fat.
Martyfnemec
Well-known member
I'm going to need the name of these magical peanuts. Haha.
SFreed
Board Supporter
I think that was an autocorrect. Pretty sure he probably typed penis.
Mtaveras14
New member
It depends to be honest , if you're looking to reach there fast then it might take 2-3 months if you aim to 2lbs a week.which I don't recommend because you'll end up losing a lot More muscle . Instead take the approach of losing 1lb a week , 500 cals below maintance, stay on that deficiet till your progress slows , even when it slows, up the cardio . Once it completely stops you don't want to drop your calories further so for 8 weeks I want you to up your calories 100 cals every two weeks . You'll gain little fat if none at all ,and regain the muscle you lost while you were cutting . Now that your metabolism is high again drop the cals down to the calories you were cutting on from before. I wouldn't recommend trying to lose all the fat in one cut , but in slow and steady cycles so you'll feel good and keep yourself from plateaus. By doing it this way you're gaining mass which in turn means you might look good at 12% fat instead of going down to 10
hairygrandpa
Legend
Sounds easy.
Now after almost 80 days with only ONE meal a day and 5 days/w working out, I lost probably 3% BF. That is 1% per month.
I did not lose strength -AND, to be fair, I take PED's.
skinnybones
Well-known member
Lofl
Mtaveras14
New member
Sounds easy.
Now after almost 80 days with only ONE meal a day and 5 days/w working out, I lost probably 3% BF. That is 1% per month.
I did not lose strength -AND, to be fair, I take PED's.
I do the same thing , except I have two meals . basically I skip breakfast and have a huge lunch and a huge dinner because I know I always crave food at night. Idk if I believe the whole INtermittent fasting thing ,but skipping breakfast helps me not going over calories. It works for me lol you don't suffer from hunger pains only having one meal bro?
hairygrandpa
Legend
Not at all. I train at night from 8.45 - 10pm, after that I have a 2-3 hour window when I eat. During the day I drink black coffee at work.
I see food as a reward for a workout. The better the perceived workout -the bigger the meal. On off days I go low/no carbs, also only one meal. Saturday and Sunday would be cheat days, here I only watch calories, having Vodka with diet coke and eat mainly meat (BBQ).
Can go this way forever, no cravings at all.
Here my log:
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Whisky
Well-known member
Lol, ignore this guy bro, pretty sure he’s a troll (I hope for the human race he is otherwise our intelligence has taken a massive step back)
Pretty sure he also started a thread with a theory that he would drink a gallon of water with each meal to lose weight or some ****e like that).....
BlockBuilder
Well-known member
Never tell someone they can convert fat to muscle!! Wtf! I was told this when I first started lifting by supposedly experienced lifters and I ended up destroying my body. Do your own research and take every opinion with a grain of salt and never take advice without first researching that advice. Even here at AM there’s good advice and bad advice. Get a new trainer as soon as possible.