Possible to loose 10lbs of fat in a month without loosing muscle?

[Imperator]

My question is it possible to loose 10lbs of fat in a month without burning muscle in the process? My goal is to loose that in a month.

Here are the stats
28
6'1
235lbs 20% bodyfat
lifting 6 days a week
HIIT cardio 3 times
Steady state 1-2 times
Caloric deficit Cutting diet

I know everyone is different and there is no crystal ball but i want to know if its a realistic goal.

Thank you very much

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

u should be able to lose fat without losing too much muscle yes.

make sure u have ample protein

whats ur proposed macro split??

[Imperator]

proposed macro split
250 grams of protein
84 carbs
84 fats

I know carbs might be low however i plan on doing refeeds every week to two weeks to ramp up fatburning. What do you think?

[Docd187123]

proposed macro split
250 grams of protein
84 carbs
84 fats

I know carbs might be low however i plan on doing refeeds every week to two weeks to ramp up fatburning. What do you think?

Have you calculated your BMR/TDEE? Those look like good macros and definitely enough protein to prevent/minimize muscle loss.

How are you planning on structuring your refeeds? They don't really ramp up fat burning per se but they do prevent down regulation of certain hormones which can prevent/minimize fat loss.

[Imperator]

Have you calculated your BMR/TDEE? Those look like good macros and definitely enough protein to prevent/minimize muscle loss.

How are you planning on structuring your refeeds? They don't really ramp up fat burning per se but they do prevent down regulation of certain hormones which can prevent/minimize fat loss.

Yes I have. I am definitely eating in a caloric deficit about 6-700 calories.

My refeeds will be once every two weeks. I plan on doubling my carb intake. So since im eating 84 carbs ill eat 160 on a refeed day.

[kaptainkeezy04]

with the right drugs, i think that is possible. naturally? i would say not a chance, assuming you are already in good shape.

[AngryNR3C4]

I'd say it's not a realistic goal.

[Times Roman]

u should be able to lose fat without losing too much muscle yes.

make sure u have ample protein

whats ur proposed macro split??

agreed. the key words here are "without losing too much muscle"

however, when you do cut, there will always be a certain amount of muscular loss. the trick is to minimize it.

[Docd187123]

I don't agree 10lbs of fat loss in one month is unrealistic (it's certainly possible) BUT it is unrealistic given only a 600-700cal deficit.

[ghettoboyd]

I don't agree 10lbs of fat loss in one month is unrealistic (it's certainly possible) BUT it is unrealistic given only a 600-700cal deficit.

agreed^^^with that little of a calorie deficit the average person might loose .5 to 1lb per week(we don't know the ops tdee or if he plans on doing cardio) but whats good about that is there will be very little muscle loss imho...if aas is involved even better as far as muscle sparing...

[tarmyg]

proposed macro split
250 grams of protein
84 carbs
84 fats

I know carbs might be low however i plan on doing refeeds every week to two weeks to ramp up fatburning. What do you think?

84g of carbs is not low. If the plan is to run an LCHF diet this needs to be much lower and re-feeds needs to be in the 300g+ range.

[Docd187123]

84g of carbs is not low. If the plan is to run an LCHF diet this needs to be much lower and re-feeds needs to be in the 300g+ range.

As well as increased calories for the refeeds in case that wasn't implied lol

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

ive been a low carb dieter for a while with pretty good success. however, recently i have done my diet a bit differently. starting high at maintenance and reducing carbs weekly.

combined with a moderate dosage of test has led to the beginnings of a decent recomp. 8 weeks in my carbs are still at 200g and im down 4-6%bf and about 10 pounds. waist is also 2" smaller. i have been following some competition BBers and seen the way they cut.

they dont start at 500 below tdee. they start at tdee and make small weekly changes primarily with carb reductions and occasional increase in cardio.

right now im at 2hrs MISS + 1 20min HIIT per week and thats it!

this experience has totally changed the way i look at carbs and dieting down in general. now i understand where the term dieting down came from.

oh and my chest is 2" bigger.. lifts are also up...

[AngryNR3C4]

I don't agree 10lbs of fat loss in one month is unrealistic (it's certainly possible) BUT it is unrealistic given only a 600-700cal deficit.

I agree it's possible to lose 10 lbs of fat in a month.

[Docd187123]

I agree it's possible to lose 10 lbs of fat per month.

Those who are not relatively lean and at 20% BF (many underestimate BF so OP could possibly be higher than 20%) have an easier time losing fat faster than leaner individuals barring some sort of physiological issues. On top of that, the question posed was if it's possible to lose 10lbs of fat in a month not per month (which implies sustained fat loss over multiple months) so it is very possible to do so given the scenario OP presented.

[AngryNR3C4]

Those who are not relatively lean and at 20% BF (many underestimate BF so OP could possibly be higher than 20%) have an easier time losing fat faster than leaner individuals barring some sort of physiological issues. On top of that, the question posed was if it's possible to lose 10lbs of fat in a month not per month (which implies sustained fat loss over multiple months) so it is very possible to do so given the scenario OP presented.

Sorry, I meant in a month. Yea, it is. For a major amount of people that means extreme deficit or following something like psmf diet, that's why I said it's an unrealistic goal.
So yea, given different diet and training, it's totally possible to lose 10 lbs of fat in a month. I wouldn't suggest it though.

[Docd187123]

Sorry, I meant in a month. Yea, it is. For a major amount of people that means extreme deficit or following something like psmf diet, that's why I said it's an unrealistic goal.
So yea, given different diet and training, it's totally possible to lose 10 lbs of fat in a month. I wouldn't suggest it though.

I apologize, I thought you were being sarcastic in your second response. I'm also not saying it's always the best approach. Sorry for the lack of comprehension lol

[AngryNR3C4]

I apologize, I thought you were being sarcastic in your second response. I'm also not saying it's always the best approach. Sorry for the lack of comprehension lol

np, cheers man

[ironbeck]

I guessing your going to need to do some form of cardio 6x week

[Imperator]

I don't agree 10lbs of fat loss in one month is unrealistic (it's certainly possible) BUT it is unrealistic given only a 600-700cal deficit.

I see im planning on doing cardio 6 days a week. Would you recommend i lower my caloric deficit?

[Imperator]

I guessing your going to need to do some form of cardio 6x week

Yes, 3 days HIIT 2 days steady state. I stated that in my first post. However i will add a 6th day of cardio

[tarmyg]

What is the reason for this type of approach?

[Imperator]

What is the reason for this type of approach?

I dirty bulked and gained alot of both muscle and fat. my last cut was working then i injured myself. Now that i am healthy and feeling good. I feel this diet plus hitting a muscle group once a week training to failure plus 5-6 days of cardio will get me to where i need to be. I have a lot of muscle on me but i want to get lean. I am nervous about losing muscle hence deficit only being 6-700. My short term goal is 15% by july 4th 10% by september/october.

I have 10 years experience in training however my diet hasnt always been the best. If you have any other ideas or suggestions i am open to it and thank you for your help.

[Mr. Small]

If you are nervous about losing muscle, then why try and lose the fat % so fast? Surely the slower approach for you would work better.