How long it takes Dropping body fat from 15 to 10%

[hivarmot]

Hello guys how much time it generally takes to drop fat % from 15 to 10 naturally with proper diet and training

I am 15% body fat 6.2ft 85kg
Lifting 6 days a week with cardio
Macro are 40% carb 30%fat 30%protein
Taking 3100 calories.

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[ironlifter36]

That is a vague question and will depend solely upon you.

85kg = 187lbs
187lbsx0.15=28lbs of total fat
177lbsx0.10=17.7lbs

28-17.7=10.3lbs of fat

You will need to lose roughly 10lbs of fat. These figures are approximate and do not account for any loss of muscle. Time to lose 10lbs of fat, approx. 8-10 weeks.

I would start with a 500 calorie deficit. Set protein between 1g-1.5g per lbs of body weight. Next set fats between 50-55g. Fill the rest in with carbs.

 

[hivarmot]

Thanks buddy

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[olderbro]

You may find this link helpful. It compares fat loss and muscle gain in diets of either 19% or 30% calorie reductions.

https://www.ncbi.nlm.nih.gov/pubmed/21558571

 

[ironlifter36]

You may find this link helpful. It compares fat loss and muscle gain in diets of either 19% or 30% calorie reductions.

https://www.ncbi.nlm.nih.gov/pubmed/21558571

Thanks for the share. As usual, slow and steady wins the race.

187lbs x .007= 1.3lbs per week

 

[Carmel cowboy]

That is a vague question and will depend solely upon you.

85kg = 187lbs
187lbsx0.15=28lbs of total fat
177lbsx0.10=17.7lbs

28-17.7=10.3lbs of fat

You will need to lose roughly 10lbs of fat. These figures are approximate and do not account for any loss of muscle. Time to lose 10lbs of fat, approx. 8-10 weeks.

I would start with a 500 calorie deficit. Set protein between 1g-1.5g per lbs of body weight. Next set fats between 50-55g. Fill the rest in with carbs.

I agree 100%!!!!

 

[olderbro]

Thanks for the share. As usual, slow and steady wins the race.

187lbs x .007= 1.3lbs per week

My pleasure. I was very intrigued to see that the smaller calorie reduction group managed to increase lean body mass as well.

 

[hivarmot]

Just 1 doubt

Whats that 177lbs × 0.10 = 17.7

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[hivarmot]

That is a vague question and will depend solely upon you.

85kg = 187lbs
187lbsx0.15=28lbs of total fat
177lbsx0.10=17.7lbs

28-17.7=10.3lbs of fat

You will need to lose roughly 10lbs of fat. These figures are approximate and do not account for any loss of muscle. Time to lose 10lbs of fat, approx. 8-10 weeks.

I would start with a 500 calorie deficit. Set protein between 1g-1.5g per lbs of body weight. Next set fats between 50-55g. Fill the rest in with carbs.

What is that bro 177× .10

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[Carmel cowboy]

What is that bro 177× .10

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I believe that's the body fat you want to be at. 10%

 

[ironlifter36]

Just 1 doubt

Whats that 177lbs × 0.10 = 17.7

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How many lbs. of fat you would have at 177lbs with 10% Body fat. If you weigh 187lbs now at 15% BF, you will weigh approx. 177lbs at 10%BF. Given you lose no muscle along the way.

 

[hivarmot]

Hello guys how much time it generally takes to drop fat % from 15 to 10 naturally with proper diet and training

I am 15% body fat 6.2ft 85kg
Lifting 6 days a week with cardio
Macro are 40% carb 30%fat 30%protein
Taking 3100 calories.

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How did u bring this bro 177lb will be 10% bf




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[RickRock]

How did u bring this bro 177lb will be 10% bf




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It's simple math bro....that figure is assuming you are correct on weight and bodyfat right now and also assuming you lose no muscle at all. Your weight number for 10% bodyfat will likely be a little lower.