how fast

[Lunk1]

What is the fastest rate BF% can be lost without muscle waisting occurring?

[Back In Black]

Depends how fat you are, what 'supplements' you are using, how much muscle you have and other variables!

Contestants on the Biggest Loser are gonna be more successful at it that a lifter with 7%bf trying to cut further!

[Lunk1]

Confused a bit Stem. I understand supps having a muscle saving ability but if one person had more muscle than the other your saying that one could cut BF faster and NOT lose some muscle from it?

[Back In Black]

Simply put, fat is muscle sparing. So, it is easier for obese people to lose more fat and less muscle than one with already low bf. your body gets to a preservation point where it just doesn't wanna burn more fat and will start looking at using muscle for energy as well as or instead of.

Make sense?

[Back In Black]

I re read your post I don't think I answered your Q! In effect it doesn't really matter the amount of muscle you have. But an untrained individual is likely to be able to lose fat and GAIN muscle at the same time. Whereas a trained individual will find it hard to maintain muscle when dropping much below 10%.

[Lunk1]

yes sir....how about a ballpark average for ppl between 13-18%? possible???

[Tron3219]

yes sir....how about a ballpark average for ppl between 13-18%? possible???

Trying to see how far u can drop ur cal deficit?

[Lunk1]

Trying to see how far u can drop ur cal deficit?

Curious to how much BF can be lost in the shortest amount of time without causing muscle loss...

[Tron3219]

Curious to how much BF can be lost in the shortest amount of time without causing muscle loss...

I can do a 1000 cal per day deficit which is 2 pounds of fat a week. And lose very minimal lbm. If I drop it to 1500 and i lose about 3.5 pounds. I lose at least .5lb/wk that is NOT bf

[Back In Black]

If you are starting a cut at 18% maybe 0.5% per week. MAYBE. That would entail a perfect diet/macro split and ALOT of cardio. Also, 0.5%pw is not sustainable.

There's no hard or fast answer its very individualistic.

[Lunk1]

My deficit is around 500-800 but am considering 1000-1200. Just not seeing the results fast enough (in my mind)! Same as rookie gear users expecting an overnight miracle lol.

I've got about 10-15# fat to shed!

[Lunk1]

If you are starting a cut at 18% maybe 0.5% per week. MAYBE. That would entail a perfect diet/macro split and ALOT of cardio. Also, 0.5%pw is not sustainable.

There's no hard or fast answer its very individualistic.

I expected that answer to a degree as well Stem...you know us Yanks and our instant gratification lol

[Back In Black]

Remind me of your stats. Are you on cycle? How many lbs in how many weeks have you lost?

[Tron3219]

My deficit is around 500-800 but am considering 1000-1200. Just not seeing the results fast enough (in my mind)! Same as rookie gear users expecting an overnight miracle lol.

I've got about 10-15# fat to shed!

How long have you been on the 500-800 deficit? I always start at about 500 then a few weeks later drop it to 1000 then when I'm getting close to my goal I'll bring it back up to 500. Constantly adjusting for the change in tdee of course. I think if ur diet is right, have plenty of protein and fuel throughout the day, eating clean several times a day the deficit can b dropped safely for short periods of time by a trained person, but that's just my opinion. I've lost 6 pounds in two weeks and my lbm has only suffered slight loss

[Lunk1]

Remind me of your stats. Are you on cycle? How many lbs in how many weeks have you lost?

6' 235 (current) BF???
6' 245 (started) 18% calipers

started dieting a bit end of August, got more serious a month ago (so 10lbs in 2 1/2-3 months)

Cycle current 250 test/750 tren

[Lunk1]

How long have you been on the 500-800 deficit? I always start at about 500 then a few weeks later drop it to 1000 then when I'm getting close to my goal I'll bring it back up to 500. Constantly adjusting for the change in tdee of course. I think if ur diet is right, have plenty of protein and fuel throughout the day, eating clean several times a day the deficit can b dropped safely for short periods of time by a trained person, but that's just my opinion. I've lost 6 pounds in two weeks and my lbm has only suffered slight loss

Bout a month now (definetly need to stay more consistant though)

[Tron3219]

6' 235 (current) BF???
6' 245 (started) 18% calipers

started dieting a bit end of August, got more serious a month ago (so 10lbs in 2 1/2-3 months)

Cycle current 250 test/750 tren

Do ur bf again so we can see if ur lbm has been affected, if not, then drop it more

[Lunk1]

I would love to shed this next 15 like NOW but without the muscle loss!!!!

[Lunk1]

Do ur bf again so we can see if ur lbm has been affected, if not, then drop it more

Yes...I plan to do a new BF this weekend. I know I dropped a jean size

I used to be 280lbs at probably 25% or so...size 42
now 235 18 (or so) size 36-38

[Tron3219]

Bout a month now (definetly need to stay more consistant though)

Stay away from those pp blizzards! Lol jk

Ur doin good bud, just keep at it! I think it'd b ok to drop ur cals to 1200 deficit

What's ur tdee?

[Lunk1]

Stay away from those pp blizzards! Lol jk

Ur doin good bud, just keep at it! I think it'd b ok to drop ur cals to 1200 deficit

What's ur tdee?

5lbs ago it was 2900

Stop teasing I havnt had one of those since beggining of Oct. ;(

[Back In Black]

Your weight loss is fine as it is, especially with only 1 month of serious dieting. Most folk think losing fat is easy but really it takes desire, dedication and discipline. You've had that the last month and made some good losses? Just keep being a good boy and tweak your diet only when it needs tweaking!

[jpowell]

i have a formula, that may help with this question?

idk tho, kinda riding the fence and confused myself on what was being asked and if it was answered.

[--->>405<<---]

IMO the answer to the question is: it depends.. thats the best answer ur gonna get!

[Lunk1]

IMO the answer to the question is: it depends.. thats the best answer ur gonna get!

I retract my vote...your not that damn helpful

[Lunk1]

i have a formula, that may help with this question?

idk tho, kinda riding the fence and confused myself on what was being asked and if it was answered.

I will use a crayon if you like JP lol.

What is the most BF% I can drop in the quickest amount of time before I start losing muscle to accomplish that task

ex: can I safely lose 1% a month, 2% a month, so on.....

[jpowell]

crayons are cool--just make sure i can read when you submit--

are you taking any compunds to aide? or natty? not natty lite ha

[Lunk1]

crayons are cool--just make sure i can read when you submit--

are you taking any compunds to aide? or natty? not natty lite ha

I'm a naturaly sexy man and a natural smart AAS lol.

Post #15 buddy

[Tron3219]

I'm a naturaly sexy man and a natural smart AAS lol.

Post #15 buddy

Toot ur own horn much?

[jpowell]

ok i c now-- i misread that originally...

but it depends...and thas gonna b the best ans you get lol

now who's the smart AAS

[jpowell]

formula is geared toward--a set date--or finding how long it will take to lose x amount of fat--but dosent include with compounds or evn a point before losing muscle.

sorry

[--->>405<<---]

Lunk apparently we're working under the assumption ur diet is perfect. this is prob not likely. ur trying to create a deficit of cals at the max rate of fat loss without losing muscle which cannot be predicted perfectly. 2lbs per week would be great. lets assume thats 90% fat. then u would be losing 1.8lbs per week.

u weigh 235lbs and lets guesstimate ur bf% at 16%.

235 x .16 = 37.6lbs fat (u have on u)

if u lose 1.8lbs pure fat per week this will be 1.8/37.6 = .047%bf per week..

as u can see stem was pretty much correct. 1/2 % per week would be great.

to lose 2lbs per week u need a deficit of approx 7000cals.

235 x .84(%LBM) = 197.4(lbs LBM)

197.4 x 15 = 2961cals (maintenance) eat 2000cals and u have almost 1000cal deficit. add 45mins cardio and u can add prob 400cals (or so) to this number.

u dont wanna go too far below BMR for too long

197.4 x .4536 = 89.54(kg LBM)

(89.54 x 21.6) + 370 = 2304cals (BMR)

all things considered id suggest around 2200cals + 45mins cardio 6days per week. 60/20/20 pro/carb/fat would be safe IMO. throw in the fact that ur on gear and u could prob drop that down to 2000cals even.

2000 60/20/20
300g pro
100g carb
44g fat

u could even prob lose the starchy carbs all together on non-workout days..

thorough enuff for u?? (keep in mind this is all hypothetical and adjustments would prob need to be made based on progress)

[Back In Black]

^^^^^ now that's science!

[Lunk1]

Just another reason he is on my Xmas card list !

Gives me some solid info to use and compare to...thanks guys!!!!!!!!!!!!!!

I saw no factoring of PP blizzards though

[--->>405<<---]

^^^^^ now that's science!

LOL.. touche!

[Lunk1]

^^^^^ now that's science!

and a bit a faith