How much Body Fat can you expect to lose weekly???

[gizlebit]

I just started my cutting diet (12 weeks) and every Monday morning Im having a Body Fat Analysis done. I want to keep track of my loss so that I know how to properly adjust my diet and workout. Doing cardio 5 times a week for 30 minutes in the morning on an empty stomach (low intensity) and lifting 5 times a week.

So what can I expect to realistically drop on a weekly basis, 0.25%, 0.50%, 1%, etc.?

[jAcKeD!!!!]

all depends on how your body is and your diet etc...
i'd say 2-3 %

[gizlebit]

Really? That much? That seems kind of high.

Ill post my diet below.

[gizlebit]

1 Tbsp L-Carnitine pre cardio on empty stomach
Calories...16 Protein...0 Carbs...4 Fat...0


Meal 1:
6 egg whites (jumbo) Calories...120 Protein...28 Carbs...2 Fat...0
1 cup of brown rice Calories...150 Protein...4 Carbs...33 Fat...1


Meal 2:
6 egg white (jumbo) Calories...120 Protein...28 Carbs...2 Fat...0
1 Cup Spinach Calories...7 Protein...1 Carbs...1 Fat...0



Meal 3: (Pre Workout)
Whey protein shake Calories...260 Protein...46 Carbs...8 Fat...4
1/2 cup oatmeal Calories...150 Protein...5 Carbs...27 Fat...3
1/2 banana Calories...60 Protein...1 Carbs...15 Fat...0




Meal 4: (Post Workout)
Whey protein shake Calories...260 Protein...46 Carbs...8 Fat...6
Ultra Fuel (Simple Carbs) Calories...200 Protein...0 Carbs...50 Fat...0
5 grams of glutamine Calories...20 Protein...0 Carbs...0 Fat...0



Meal 5:
8 oz. Chicken Breast Calories...375 Protein...70.5 Carbs...0 Fat..8
1 cup of Spinach Calories...7 Protein...1 Carbs...1 Fat...0
1 Tbsp Flax Oil Calories...110 Protein...0 Carbs...0 Fat...11
2 Fish Oil Caps Calories...18 Protein...0 Carbs...0 Fat...2



Meal 6: (Pre Bed)
Casein protein shake Calories...180 Protein...36 Carbs...6 Fat...1.5
1 Tbsp Flax Oil Calories...110 Protein...0 Carbs...0 Fat...11
2 Fish Oil Caps Calories...18 Protein...0 Carbs...0 Fat...2


Totals - Calories...2181 Protein...266.5 Carbs...157 Fat...:49.5

[soulstealer]

Really? That much? That seems kind of high.

Ill post my diet below.

Ya I would say 2-3% as well... but not naturally...atleast not without destroying a ton of LBM...

[gizlebit]

Well Im doing it naturally. So how about naturally than?

[soulstealer]

Calculate your BMR multiply by your activity modifier and shoot for 1.5lbs of weight loss a week or 5250 Calories..... and figure 80-90% of that is most likely bodyfat and figure out how much of 1% BF 1.3lbs is on you...

[novastepp]

all depends on how your body is and your diet etc...
i'd say 2-3 %

on what DNP?

[gizlebit]

Nova, what do think? How much shoud I expect to lose weekly?

[novastepp]

strict diet & strict cardio. i'd say maybe 1/2% bf every week, maybe slightly higher. just guessing.

[gizlebit]

Thats what I figured. Thanks for the input fellas.