Reduce Bf saving lean mass naturally

[Slacker78]

Hello folks, as recommended by Numbere user, i post here to ask a good suggestions to reduce my BF keeping as much as possible my muscle tissue. I cannot cycle now, because it should be hard and little safe to control estrogens with this % of Bf. So, i would try naturally to reach the goal.

These are my stats:

Heigh: 175 cm
Weight: 87 kg
Bf: 23% ( is not precise but it's around it )
Age: 38
Training experience: 10 years.

Do you have some good tips i could follow to reach the goal... naturally ?

At the bottom, my current pictures... forgive me for depilation, but i'm just waiting for a good wheather before ! ( I know, it's not a good show... but that's it ! )

[CharlesThe4th]

Are you familiar with tracking your macro nutrients? Go to iifym.com. plug in your information and it will tell you how many calories you need to lose, bulk, maintain. Download myfitnesspal app on phone to track your macros and calories. For me I do well with 40%Protein, 40%Carbs and 20% fats.

[numbere]

Slacker how active are you?

How many times a week do you train and when you aren't working out how active is your lifestyle?

[Slacker78]

Slacker how active are you?

How many times a week do you train and when you aren't working out how active is your lifestyle?

Numbere, i'm a computer programmer. In my days off training, i work sitted at pc in my office ( i know as you can see ). I think, you looking my pictures, is easy understand why it's recommended do not cycle in that condition..... i should use too much AI, risking hard cholesterol issues... so, there's too much aromatase and this is the cause why even with 100mg of Test prop, my conversion is too much high and even with 0.5mg, i feel very bad.

[73rr]

Are u able to give us a little more Info on your day to day?
What u eat, and your training?

How many days do u train? What type of the training?how long do u train for? Any cardio? Anything and everything would help alot.

As charlesthe4th said, figure out your macros and then make a one day diet plan. Post it on here and let us look at that as well.

[numbere]

Numbere, i'm a computer programmer. In my days off training, i work sitted at pc in my office ( i know as you can see ). I think, you looking my pictures, is easy understand why it's recommended do not cycle in that condition..... i should use too much AI, risking hard cholesterol issues... so, there's too much aromatase and this is the cause why even with 100mg of Test prop, my conversion is too much high and even with 0.5mg, i feel very bad.

I think you misinterpreted my question.

I didn't want to make you feel bad for not being more active, I needed more info so I could better calculate your tdee.

IMO your bf is a bit higher, around 25-28%.

Don't beat yourself up too much, everyone has a period where they let themselves get out of shape.

The important thing is that your're motivated to make a lifestyle change.

Depending on how many days and how hard you train I think your tdee is about 2,000-2,300 calories.

So if we assume you maintenance is 2,100 calories and you want to cut at 1,600 calories some macro splits are below:

Low carb 40p/40f/20c - 164g p/73g f/82g c

Moderate carb 30p/35f/35c - 123g p/64g f/143g c

High carb 30p/20f/50c - 123g p/36g f/205g c

Any of these macro splits are a good place to start. Pick one divide the spit by the number of meals you want to eat and then design your individual meals. Stick with it for 10-14 days and monitor you progress. If you're loosing weight too fast the we need to bump up your tdee, and the opposite if your still maintaining.

The only other suggestion I have as far as diet is a keto where only about 5% of your intake is from carbs, making your body burn fat for energy. This is a very successful technique for losing fat and maintaining muscle tissue, but it can be difficult to follow because one meal can take you out of ketosis and you will lose a whole week of fat loss. If your interested in something like this let me know and I can provide some more info.

[MuscleScience]

Keep you protein up and hit the weights hard, you can minimize the associated small amounts of muscle mass lost by going into a caloric deficient state. Given than you are not going into a crazy amount of deficiency.

Dexa studies consistently show that for the average weight lifter, most people add lean mass while exercising and eating a proper diet.

My next comment would be, fuck all that you're on a steroid board and hit the sauce...lol

[kelkel]

Don't beat yourself up too much, everyone has a period where they let themselves get out of shape.

Wait......what?

[numbere]

Wait......what?

Edit;

Don't beat yourself up too much, everyone besides Kel has a period where they let themselves get out of shape.

[kelkel]

I feel better now, thanks!

[Slacker78]

I think you misinterpreted my question.

I didn't want to make you feel bad for not being more active, I needed more info so I could better calculate your tdee.

IMO your bf is a bit higher, around 25-28%.

Don't beat yourself up too much, everyone has a period where they let themselves get out of shape.

The important thing is that your're motivated to make a lifestyle change.

Depending on how many days and how hard you train I think your tdee is about 2,000-2,300 calories.

So if we assume you maintenance is 2,100 calories and you want to cut at 1,600 calories some macro splits are below:

Low carb 40p/40f/20c - 164g p/73g f/82g c

Moderate carb 30p/35f/35c - 123g p/64g f/143g c

High carb 30p/20f/50c - 123g p/36g f/205g c

Any of these macro splits are a good place to start. Pick one divide the spit by the number of meals you want to eat and then design your individual meals. Stick with it for 10-14 days and monitor you progress. If you're loosing weight too fast the we need to bump up your tdee, and the opposite if your still maintaining.

The only other suggestion I have as far as diet is a keto where only about 5% of your intake is from carbs, making your body burn fat for energy. This is a very successful technique for losing fat and maintaining muscle tissue, but it can be difficult to follow because one meal can take you out of ketosis and you will lose a whole week of fat loss. If your interested in something like this let me know and I can provide some more info.

Thanks so much Numbere. Yes, i'm interested about keto diet, except the fat loss it tells, don't carry out others problems to other sides. Write me in pm, so we can even exchange our others contacts.