Body fat loss from 12-13% to sub 10% in 7 weeks

holyfenix

Hey guys, been doing some research and I found out this is technically possible but just wanted to get some advice.

I am currently at 13% bodyfat (hydrostatic tested a week ago), and I would like to get down to sub 10% in 7 weeks for a vacation. So far this is my plan

I am currently intermittent fasting twice a week. On non fast days I am consuming anywhere from 1900-2300 calories a day. Protein is kept at or above 1 -1.5 grams for lb of LBM.

Exercise consists of 3 days weight training, on non lifting days if its not raining I will head to the golf range until it gets dark, usually an hour or more. If its raining 20 minutes of steady state elliptical or stationary bike. Then I walk 18 holes with push cart at least once a week.

I am cutting alcohol (if I drink at all in a week) to one to two drinks (liquor only).

I allow myself one cheat meal a week. Not a cheat day, just one meal.

Water intake is 10-12 8oz glasses a day.

I am trying to preserve as much muscle as possible, so my question is, following that outline is my goal attainable in that amount of time?

jemhh

If your profile is correct, you are 167 pounds currently. Going from 13% to sub 9% would mean going from 167 to 159, which is a loss of 8 pounds. Not sure how tall you are but based on your picture I guessed 5'9" and used IIFYM with your activity set to "every day" to get a TDEE of 2942. To lose 8 lbs. in 7 weeks you need to have a deficit of 4000 cals/wk or 571/day.

I'd say that losing the 8 lbs. is doable with your plan but I'm not sure how much will be fat vs. muscle. I've never had much luck losing that kind of weight in that kind of time frame with the exception of when I was a lot fatter (first few weeks of weight loss.) But I'd say go ahead and try it. I mean, even if you don't meet your goal you'll have made headway toward it by the time 7 weeks is up.

holyfenix

I'm 6'0" tall. Weight is correct.

Iwishyouwell

Dude the glorious thing about your goal is that if you go hard at it, even if you miss the exact goal, you're going to end up with damn good looking mistake staring you back in the mirror.

Will it really even matter if ultimately you "just" get to 10% and not sub?

JoRocka

Iwishyouwell wrote: »

Dude the glorious thing about your goal is that if you go hard at it, even if you miss the exact goal, you're going to end up with damn good looking mistake staring you back in the mirror.

Will it really even matter if ultimately you "just" get to 10% and not sub?

this.


edit- we'll need photographic proof of your venture as well.

just saying. you know- to support you. and all.

yeah. that's it.

support!

jemhh

holyfenix wrote: »

I'm 6'0" tall. Weight is correct.

Ah, well, then your TDEE is even higher so that's a good thing!

holyfenix

Iwishyouwell wrote: »

Dude the glorious thing about your goal is that if you go hard at it, even if you miss the exact goal, you're going to end up with damn good looking mistake staring you back in the mirror.

Will it really even matter if ultimately you "just" get to 10% and not sub?

Its not a huge deal if I miss my goal, If I don't make it that week I will the following or the week after that.

JoRocka wrote: »

this.


edit- we'll need photographic proof of your venture as well.

just saying. you know- to support you. and all.

yeah. that's it.

support!

Haha. Okay I'll make sure I post before and after pictures. I want to make sure I am supporting the community.

holyfenix

bump.

Still would like some others opinions.

holyfenix

Got to 163lbs but I stalled on two lifts this week. I think its time to start bulking. 180lbs at .5lbs a week!

Picture as promised, though I'm not super proud of it.