Cutting body fat

Malvorado · 2019-12-09T19:10:53+00:00

Track your macros.

Abs are made in the kitchen.

freshtrax · 2019-12-09T19:49:28+00:00

I love getting DEXA scans. I learned a valuable lesson from the guy at my local office. I was about your same bf% and he said look man. Your gonna just get skinny if you drop all that weight. The best way to change your bf% is to add muscle. A lot of folks dont think about it that way but it really changes your overall % a ton. Add muscle and eat at maintenance and get your 1gram per pound of bodyweight and you will do it. Lift a lot and progressively add weight. It will work. Takes time.

NAFI_S · 2019-12-09T20:03:08+00:00

I think your fat was measured way too high. Something doesn't add up.

serynada · 2019-12-09T21:18:48+00:00

this is actually very common. most people take inaccurate tests or think they are lower body fat than they actually are. pro bodybuilders will tell you that most people who lift are fatter than they realize. greg doucette on youtube discuss this at length, for example.

i did InBody a few months. uses impedance analysis. it said 15.4%.

it was fucking wrong. looking back, my guess is in the 16-20% range.

i’m getting leaner by the day and feel like i’m around 13-14% or so now.

you should trust your eyes more than anything else.

vascularity, muscle separation and definition are your guides. you will notice yourself getting more shredded.

caloric deficit. relatively high protein to reduce muscle loss as much as possible as you shrink. keep lifting HARD and pushing yourself (safely) on a deficit even more than you do while eating maintenance. all typical recovery rules apply.

speaking of maintenance, what you currently consider maintenance might need to reduced permanently to maintain a better level of leanness.

SalporinRP · 2019-12-10T00:46:47+00:00

I’m resolving to cut down to 10%, then go on a slow bulk for 2 years.

You will see far quicker progress by going on a moderate bulk for a few months then cutting down afterwards. Think about what you said. it will take you 3-4 months to get down to sub 10%. Then you are gonna bulk for 2 years?

Just bulk now and then cut hard and achieve the same body in less than half the time.

Trust me I get that it sucks when you get near the end of your bulk and you feel like a fat piece of shit but it is much easier to do a normal bulk/cut than try to leanbulk for 2 years

amwfhunter · 2019-12-10T02:38:20+00:00

I have similar stats but different bf % than u. 5'11 176 lbs 8% bf.

First dexa scans are not completely accurate.

I track my macros about 1800 to 2200 calories when I cut. 40 30 30 carbs protein fats.

Intermittent fasting.

WeTheBest101 · 2019-12-10T02:42:54+00:00

For someone who thinks they're 15% bf when you're 20+ you need to realize that getting to 10% is consistent diet and harder than it sounds. It takes effort to stay that lean, as for losing fat fast without losing muscle? You simply dont. You lose fat slow with a slight caloric deficit and you wont starve your body

Gandalfthegrey2323 · 2019-12-09T19:27:59+00:00

There is a misconception that cutting reduces muscles mass significantly. This can be true if you aren’t careful.

While cutting you need to maintain a very high protein intake. Preferably 1g per pound body weight. Stay around a 500-400 calorie deficit and you should be fine. You will also have to workout often so the enzymes responsible for muscles synthesis stay activated.

There is a supplement called HMB when paired with intermittent fasting sheds body fat. HMB is a substance naturally found in the body and is somewhat recently been discovered. HMB inhibits the breakdown of proteins in muscle tissue, stimulates protein productions and red uses skeletal muscle damage from working out.

All of the above are what has been concluded by most research studies involving HMB supplementation of 2-3g per day. I’m at work and can’t reference anything but if you go on pubmed you can easily find studies validating this.

Flamethrowa21 · 2019-12-09T19:00:51+00:00

[deleted]

Title	Cutting body fat
Author	lotrlotr14
Upvotes	0
Comments	23
Date	December 9, 2019 6:56 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/e8e8bo/cutting_body_fat/
Archive Link	https://theredarchive.com/r/askTRP/cutting-body-fat.298542 https://theredarchive.com/post/298542

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