How much bodyfat can you realistically drop per week?

[I.Muscle]

Say you have a pretty good diet and you're following it to the T, along with heavy weight training 4x a week and 45 mins hard cardio 3x a week. How much can one lose bf% wise per week. Like .5% so ~ 2% a month or is that too quick?

[FireGuy]

The rule of thumb is about 2lbs of fat per week if everything is dialed in perfectly. Although at 135 minutes of cardio per week thats not going to happen.

[I.Muscle]

The rule of thumb is about 2lbs of fat per week if everything is dialed in perfectly. Although at 135 minutes of cardio per week thats not going to happen.

Wut do you recommend 45 mins per day?

[FireGuy]

Wut do you recommend 45 mins per day?

I do 60 a day off season. If 2lbs of fat loss a week is your goal I would be shooting for a minimum of 90 minutes a day 7 days a week.

Think about it, at best 45 minutes a day is burning 600 calories, more than likely closer to 400. (not all of which are fat). Thats 1800 calories a week or 1/2 lb worth of bodyfat.(less considering not all calories burnt are stored fat)