Cut progress and evaluation

anask4

_Bropollo_ wrote: »

Your training approach is pretty solid honestly. You just need to lock in the diet and then give it the proper time you need to drop the weight at a safe rate. Let's do some math to help you figure out (roughly) how much fat to lose (and how long to plan for a cut):

Current Weight: 142lbs
Body Fat Estimate: 20-25%. I going to worst case is and say 25% to "pad" your cut time a bit in order to account for any roadblocks
Desired Body Fat: 15%

25% * 142lbs = 35.5 lbs body fat

(35.5-x)/(142-x)=15%

---

> solve for x

---

> ~16.5lbs

Alot 1 week for every pound of fat you want to lose. Any more and you are risking muscle losses

Your cut should take roughly 4 months

this is great btw, thanks a lot

psuLemon

RedWolf09 wrote: »

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erickirb wrote: »

RedWolf09 wrote: »

psulemon wrote: »

RedWolf09 wrote: »

Cardio does help you burn fat. We can get into the specifics or whatever, but how are you going to say cardio doesn't help burn fat?

As far as rep ranges yeah I can agree with lower reps for strength and power, but more tension with higher reps seems to have worked best for me out of anything.

If cardio actually burned fat, then I wouldn't know a crap ton of marathon runners who gain weight during training seasons. Cardio can be an enabler to create a deficit or as an enabler to eat more calories. But no, cardio in and by itself, does NOT burn fat. Overall fat loss or gain is controlled by the amount of calories you eat. The composition of that loss or gain is based on your training. During weight loss, weight training = more fat loss, less muscle loss; during weight gain, weight training = more muscle growth/development, less fat gains.

I think you confuse weight loss vs fat loss/prevention.

If you eat 3000 cals and burn 500 from cardio would be the same as eating 2500 and doing no cardio when it comes to fat/weight loss/gain! Now if you only eat the 2500 and burn 500, then cardio "helps you burn fat", but you could have just eaten 2000 and skipped the cardio for the same results (though with the cardio you would be in better cardiovascular shape and have better endurance) It comes down to fitness goals if you break it down that way

Yeah I can see how that would work. I think the whole being in better cardiovascular shape could also have a snowball effect because the body would function better as a whole.

I would agree. I do HIIT 2x a week and try to get yoga/flexibility 1x a week on top of warming up/cool down. I also, keep rest between 30-90 seconds max and reps between 5-15.

psuLemon

anask4 wrote: »

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_Bropollo_ wrote: »

Your training approach is pretty solid honestly. You just need to lock in the diet and then give it the proper time you need to drop the weight at a safe rate. Let's do some math to help you figure out (roughly) how much fat to lose (and how long to plan for a cut):

Current Weight: 142lbs
Body Fat Estimate: 20-25%. I going to worst case is and say 25% to "pad" your cut time a bit in order to account for any roadblocks
Desired Body Fat: 15%

25% * 142lbs = 35.5 lbs body fat

(35.5-x)/(142-x)=15%

---

> solve for x

---

> ~16.5lbs

Alot 1 week for every pound of fat you want to lose. Any more and you are risking muscle losses

Your cut should take roughly 4 months

this is great btw, thanks a lot

Agreed. Great post @_Bropollo_

erickirb

anask4 wrote: »

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_Bropollo_ wrote: »

Your training approach is pretty solid honestly. You just need to lock in the diet and then give it the proper time you need to drop the weight at a safe rate. Let's do some math to help you figure out (roughly) how much fat to lose (and how long to plan for a cut):

Current Weight: 142lbs
Body Fat Estimate: 20-25%. I going to worst case is and say 25% to "pad" your cut time a bit in order to account for any roadblocks
Desired Body Fat: 15%

25% * 142lbs = 35.5 lbs body fat

(35.5-x)/(142-x)=15%

---

> solve for x

---

> ~16.5lbs

Alot 1 week for every pound of fat you want to lose. Any more and you are risking muscle losses

Your cut should take roughly 4 months

this is great btw, thanks a lot

This isn't quite right, as your LBM will also decrease while you lose weight, so to get to 15% BF% assuming you are 25% now you will most likely have to lose 18-25 lbs, depending on how much LBM you lose. A rule of thumb could be 1 lb lbm lost for every 3-4 lbs of fat lost, like on a bulk where you aim for 1:1.

So the Calculation should be more like LBM = 106.5 (.75*142) to get to 15% assuming no lbm lost you do the find for X which is about 16.5 lbs, but if you lose 1 lb of lbm per 4 lbs lost that means you lbm is now:102.5 (106.5-4), so at the 125.5 lbs (142-16.5) you will have a BF% of about 18% (1-102.5/125.5) not 15%.

If you aim for a 24lb loss, say 6 lbs of LBM that would put you at a bf% of 14.8% (100.5/118), so to get to 15% BF% you will have to lose 18-26lbs. to limit lbm loss you will want to get enough protein, take part in a progressive strength training program, and have a relatively small deficit.

anask4

erickirb wrote: »

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anask4 wrote: »

_Bropollo_ wrote: »

Your training approach is pretty solid honestly. You just need to lock in the diet and then give it the proper time you need to drop the weight at a safe rate. Let's do some math to help you figure out (roughly) how much fat to lose (and how long to plan for a cut):

Current Weight: 142lbs
Body Fat Estimate: 20-25%. I going to worst case is and say 25% to "pad" your cut time a bit in order to account for any roadblocks
Desired Body Fat: 15%

25% * 142lbs = 35.5 lbs body fat

(35.5-x)/(142-x)=15%

---

> solve for x

---

> ~16.5lbs

Alot 1 week for every pound of fat you want to lose. Any more and you are risking muscle losses

Your cut should take roughly 4 months

this is great btw, thanks a lot

This isn't quite right, as your LBM will also decrease while you lose weight, so to get to 15% BF% assuming you are 25% now you will most likely have to lose 18-25 lbs, depending on how much LBM you lose. A rule of thumb could be 1 lb lbm lost for every 3-4 lbs of fat lost, like on a bulk where you aim for 1:1.

So the Calculation should be more like LBM = 106.5 (.75*142) to get to 15% assuming no lbm lost you do the find for X which is about 16.5 lbs, but if you lose 1 lb of lbm per 4 lbs lost that means you lbm is now:102.5 (106.5-4), so at the 125.5 lbs (142-16.5) you will have a BF% of about 18% (1-102.5/125.5) not 15%.

If you aim for a 24lb loss, say 6 lbs of LBM that would put you at a bf% of 14.8% (100.5/118), so to get to 15% BF% you will have to lose 18-26lbs. to limit lbm loss you will want to get enough protein, take part in a progressive strength training program, and have a relatively small deficit.

Yeah I figured that. Regardless,weighing 125lbs is ridiculous and I won't cut below 130lbs. At that point I'm probably just gonna look to slowly gain and cut again in the future.

_Bropollo_

erickirb wrote: »

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anask4 wrote: »

_Bropollo_ wrote: »

Your training approach is pretty solid honestly. You just need to lock in the diet and then give it the proper time you need to drop the weight at a safe rate. Let's do some math to help you figure out (roughly) how much fat to lose (and how long to plan for a cut):

Current Weight: 142lbs
Body Fat Estimate: 20-25%. I going to worst case is and say 25% to "pad" your cut time a bit in order to account for any roadblocks
Desired Body Fat: 15%

25% * 142lbs = 35.5 lbs body fat

(35.5-x)/(142-x)=15%

---

> solve for x

---

> ~16.5lbs

Alot 1 week for every pound of fat you want to lose. Any more and you are risking muscle losses

Your cut should take roughly 4 months

this is great btw, thanks a lot

This isn't quite right, as your LBM will also decrease while you lose weight, so to get to 15% BF% assuming you are 25% now you will most likely have to lose 18-25 lbs, depending on how much LBM you lose. A rule of thumb could be 1 lb lbm lost for every 3-4 lbs of fat lost, like on a bulk where you aim for 1:1.

So the Calculation should be more like LBM = 106.5 (.75*142) to get to 15% assuming no lbm lost you do the find for X which is about 16.5 lbs, but if you lose 1 lb of lbm per 4 lbs lost that means you lbm is now:102.5 (106.5-4), so at the 125.5 lbs (142-16.5) you will have a BF% of about 18% (1-102.5/125.5) not 15%.

If you aim for a 24lb loss, say 6 lbs of LBM that would put you at a bf% of 14.8% (100.5/118), so to get to 15% BF% you will have to lose 18-26lbs. to limit lbm loss you will want to get enough protein, take part in a progressive strength training program, and have a relatively small deficit.

You are totally right. Not sure what you did with the math tho......but its an easy fix:

(35.5-x)/(142-x-0.25x)=15%

x=17.47

So really not all that different from my original estimate, adds maybe two weeks

erickirb

_Bropollo_ wrote: »

show previous quotes

erickirb wrote: »

anask4 wrote: »

_Bropollo_ wrote: »

Your training approach is pretty solid honestly. You just need to lock in the diet and then give it the proper time you need to drop the weight at a safe rate. Let's do some math to help you figure out (roughly) how much fat to lose (and how long to plan for a cut):

Current Weight: 142lbs
Body Fat Estimate: 20-25%. I going to worst case is and say 25% to "pad" your cut time a bit in order to account for any roadblocks
Desired Body Fat: 15%

25% * 142lbs = 35.5 lbs body fat

(35.5-x)/(142-x)=15%

---

> solve for x

---

> ~16.5lbs

Alot 1 week for every pound of fat you want to lose. Any more and you are risking muscle losses

Your cut should take roughly 4 months

this is great btw, thanks a lot

This isn't quite right, as your LBM will also decrease while you lose weight, so to get to 15% BF% assuming you are 25% now you will most likely have to lose 18-25 lbs, depending on how much LBM you lose. A rule of thumb could be 1 lb lbm lost for every 3-4 lbs of fat lost, like on a bulk where you aim for 1:1.

So the Calculation should be more like LBM = 106.5 (.75*142) to get to 15% assuming no lbm lost you do the find for X which is about 16.5 lbs, but if you lose 1 lb of lbm per 4 lbs lost that means you lbm is now:102.5 (106.5-4), so at the 125.5 lbs (142-16.5) you will have a BF% of about 18% (1-102.5/125.5) not 15%.

If you aim for a 24lb loss, say 6 lbs of LBM that would put you at a bf% of 14.8% (100.5/118), so to get to 15% BF% you will have to lose 18-26lbs. to limit lbm loss you will want to get enough protein, take part in a progressive strength training program, and have a relatively small deficit.

You are totally right. Not sure what you did with the math tho......but its an easy fix:

(35.5-x)/(142-x-0.25x)=15%

x=17.47

So really not all that different from my original estimate, adds maybe two weeks

so 142-17.5 = 124.5 at 15% that would be 105.8, only a loss of 0.7 lbm, he would more than likely lose much more than that!

My math was saying for every 4 lbs lost one would be lbm (3:1 ratio), then workout out how much they would have to lose to be close to 15%, the answer was just under 20, not 17.5.

Your calculation should be
(35.5-0.75x)/(142-0.25x) = 19.9 lbs or if 4:1 would be (35.5-0.8x)/142-0.2x) 18.4 lbs

_Bropollo_

erickirb wrote: »

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_Bropollo_ wrote: »

erickirb wrote: »

anask4 wrote: »

_Bropollo_ wrote: »

Your training approach is pretty solid honestly. You just need to lock in the diet and then give it the proper time you need to drop the weight at a safe rate. Let's do some math to help you figure out (roughly) how much fat to lose (and how long to plan for a cut):

Current Weight: 142lbs
Body Fat Estimate: 20-25%. I going to worst case is and say 25% to "pad" your cut time a bit in order to account for any roadblocks
Desired Body Fat: 15%

25% * 142lbs = 35.5 lbs body fat

(35.5-x)/(142-x)=15%

---

> solve for x

---

> ~16.5lbs

Alot 1 week for every pound of fat you want to lose. Any more and you are risking muscle losses

Your cut should take roughly 4 months

this is great btw, thanks a lot

This isn't quite right, as your LBM will also decrease while you lose weight, so to get to 15% BF% assuming you are 25% now you will most likely have to lose 18-25 lbs, depending on how much LBM you lose. A rule of thumb could be 1 lb lbm lost for every 3-4 lbs of fat lost, like on a bulk where you aim for 1:1.

So the Calculation should be more like LBM = 106.5 (.75*142) to get to 15% assuming no lbm lost you do the find for X which is about 16.5 lbs, but if you lose 1 lb of lbm per 4 lbs lost that means you lbm is now:102.5 (106.5-4), so at the 125.5 lbs (142-16.5) you will have a BF% of about 18% (1-102.5/125.5) not 15%.

If you aim for a 24lb loss, say 6 lbs of LBM that would put you at a bf% of 14.8% (100.5/118), so to get to 15% BF% you will have to lose 18-26lbs. to limit lbm loss you will want to get enough protein, take part in a progressive strength training program, and have a relatively small deficit.

You are totally right. Not sure what you did with the math tho......but its an easy fix:

(35.5-x)/(142-x-0.25x)=15%

x=17.47

So really not all that different from my original estimate, adds maybe two weeks

so 142-17.5 = 124.5 at 15% that would be 105.8, only a loss of 0.7 lbm, he would more than likely lose much more than that!

My math was saying for every 4 lbs lost one would be lbm (3:1 ratio), then workout out how much they would have to lose to be close to 15%, the answer was just under 20, not 17.5.

Your calculation should be
(35.5-0.75x)/(142-0.25x) = 19.9 lbs or if 4:1 would be (35.5-0.8x)/142-0.2x) 18.4 lbs

ahh. yup, I see now. Can't use "x" as fat lost anymore once you factor in lbm too. "x" becomes weight, so you have to throw the correct percent it comes out on the top and bottom of the fraction.