Getting to 10-12% bodyfat

AFPJ · 2016-08-25T20:47:30+00:00

My macros are 65 g of fat a day, 30 g of carb (keto) and 113 g of protein while eating ~1350 calories a day.

Is your body fully keto-adjusted? (Aka, have you been in keto, confirmed by piss sticks, for over two months?)

Generally, you should treat cutting as a mild form of contest prep - this is the only resource you need for that.

Some things I notice obviously off:

Keto is dicey
Unless you are a pro, cutting at more than -20% TDEE isn't cutting, its starvation.
At a 20% below TDEE , you need 2.3g/kg protein to sustain LBM, per Mettler et al.

SexySmexxy · 2016-08-25T23:46:07+00:00

1350 a day is insane.

5'8 141. That's low but I definitely have some muscle mass.

You aren't going to listen to any advice here, but at that weight, and eating that low level of calories you're in for a bumpy ride.

stephcurryftw · 2016-08-25T20:28:41+00:00

how much do you weigh?

knightSwolaire · 2016-08-25T21:44:06+00:00

I like steak and eggs for this

brooklynisburnin · 2016-08-25T22:41:54+00:00

If you're already on ketosis, I'd give PSMF a try, I've started it on Monday and already got to 5lbs lower than my lowest (6'2 200lb 15%BF tape measure).

If you do PSMF, be sure to take the required supplements, you shouldn't lose any muscle, maybe strength but that's more an energy thing, my TDEE is around 2800~3k and I've been eating at 1500 or less since Monday, no strength loss, just dry, miserable and hungry but fat's melting off.

InGodWeTrust1776 · 2016-08-25T23:21:10+00:00

Bro never eat less than 1600 a day. 1600-2000 is good weight loss.

hobohunter24 · 2016-08-26T08:05:23+00:00

At 141 lbs, and you're going on a cut? Stupid. Very stupid. If you are at 13-14% body fat, you're perfectly fine lean-wise to go on a slow bulk up to 160-165 or so. I'm 5'8, 160lbs, 14% bf, and I still look quite small/skinny. Looking to go up to about 168 or something, cut a bit, then bulk a bit, repeat, and see how I end up. Goal is 165lb at 9% bf.

Also, you're going way too low on calories, even for a heavy cut.

Jesus Christ OP, where did you get your advice from?? Auschwitz is not in vogue.

FilthMonger85 · 2016-08-26T08:23:46+00:00

Bulk slowly you will look better and leaner than you are now. Right now you're a manlet. No chick wants to fuck a manlet.

brngamer · 2016-08-26T10:44:58+00:00

Establish your maintenance calories and then consume them each day for 3-5 weeks. Then drop by 300 for a few weeks. Eat clean during the cutting phase. You will see results.

Make sure you're lifting during this period. Personally, I'd aim for more time under tension when at the maintenance calories and then drop to 5x5s during the cutting phase.

I'm not an expert but that is what works for me.

You'll have to figure out the duration of the maintenance and cutting by yourself but it should be something similar to what I've suggested.

Title	Getting to 10-12% bodyfat
Author	[deleted]
Upvotes	4
Comments	33
Date	August 25, 2016 8:23 PM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/4zkn5i/getting_to_1012_bodyfat/
Archive Link	https://theredarchive.com/r/askTRP/getting-to-10-12-bodyfat.184378 https://theredarchive.com/post/184378

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