Gotta get to 13% bodyfat

jemhh

dragon44xd wrote: »

Well my lifts are
Squat 225
Deadlift 245
Bench 135
My bench is the weakest but everything else improved by sl5x5 and phat i only been seeing cuts no real strenght and also i heard u can run phat for a cut or bulk

Are you eating in a deficit right now? How much sleep are you getting? Those two things can affect you a lot. Fierce 5 is a good program, I agree. It has you doing more than SL but less than PHAT. The beginner program is 3 days vs PHAT's 5 days.

dragon44xd

I get around 8 hours of sleep and to maintian my weight i need to eat 2723 but im at a deficit eating 1800 cal i dont mind phat since i have all the time in the world rn.

L_Master

ninerbuff wrote: »

L_Master wrote: »

From 10% goal I'm assuming male. No way you are 25% BF at 5'10" 160. Either the bodyfat is wrong or height/weight is wrong.

Either way, if you're looking at 10% fat you're probably looking at needing to drop around 5-15lbs of fat. Very reasonable goal for to achieve by Mar 1, even if we are talking 15 lbs.

What you should do is eat less than you burn. Read about TDEE/calorie balance and use the website to track food and activity.

No, it would be 33lbs.

Current weight 160. Times .25 is 40lbs of fat. 120lbs of lean mass at 10% is 127lbs. So that's more than double of what you're estimating.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

@ninerbuff - That 33lbs assumes he is actually 25% BF. I assumed his BF is less than that, because it's next to impossible to be 5'10", 160, and also 25% BF. You'd basically have to have zero muscle (unlikely just be default of being 160, carrying extra weight generally requires at least a little extra muscle) and then on top of that have an extreme even by Kenyan type skeletal structure just to have that light of a lean mass.

As an example here is our good friend Asbel Kiprop:


6'2" and 138. 17.8 BMI, which is exactly what we would be looking at with 120lb lean mass and 5% BF (race lean). It takes a pretty rare genetic freak to have a build like that. Kiprop looks skinny even by Kenyan marathoner standards. I'd be shocked if 1 in 100,000 adult males have the body structure to be 5-6% BF and BMI sub 18.

jemhh

dragon44xd wrote: »

I get around 8 hours of sleep and to maintian my weight i need to eat 2723 but im at a deficit eating 1800 cal i dont mind phat since i have all the time in the world rn.

Eating at a 33% deficit and doing PHAT, especially with your stats, is insane in the membrane.

It kills me to see young guys do stuff like this. PHAT is a power/hypertrophy program. While you can build *some* muscle in a *moderate* deficit, it's not going to be nearly as much as if you were to eat at maintenance or above. You look good now. If you were to eat enough to really build muscle, you'd be great in a relatively short period of time.

You're a young guy. You have testosterone on your side. Seeing guys like you waste that opportunity with cutting nonsense is, to me, like watching somebody light stacks of money on fire and letting it burn. Don't throw away what you've got in your favor.

Carlos_421

dragon44xd wrote: »

I get around 8 hours of sleep and to maintian my weight i need to eat 2723 but im at a deficit eating 1800 cal i dont mind phat since i have all the time in the world rn.

If 2723 is really your TDEE, you're eating at way too severe of a deficit at 1800, especially while on a lifting program. That's why you're so exhausted after working out, you're running on empty. It's also likely hindering your strength gains if you're not eating enough to properly recover.

I recommend gradually working your way back up closer to maintenance levels (say, 2300?, make adjustments as necessary) to fuel those heavy workouts and aid in recovery.
Also, make sure you're getting enough protein. If you haven't, check out IIFYM.com.

Hang in there. You're actually off to a great start. Just keep reading and educating yourself (check out the articles on bodybuilding.com) on what it takes to get what you're aiming for and how long it could take.
You may not be at 10% by March, but you'll be looking great and well on your way to becoming a lean mean machine.

madhatter2013

I'm surprised no one else has asked but....prom? How old are you?

jemhh

madhatter2013 wrote: »

I'm surprised no one else has asked but....prom? How old are you?

I don't comment directly on age unless a poster brings it up. Most people I know turn 18 shortly before or during their senior year. My husband turned 18 in May of his junior year. I was a baby--turned 18 a month after graduating.

ndj1979

dragon44xd wrote: »

well i just toke this picture its not the best but hopfully some idea

you are more like 18%…

you can do the following:

recomp now
cut down to sub 15% and then run a bulk.
or just cut down to sub 15% and then recomp

look into a structured lifting program like strong lifts or all pro beginner routine..or if you are more advanced something like wendlers or PHUL

codsterlaing95

Just slow it done to a 15-20% deficit. And think, once you hit 12% bf, you'll never have to cut for 3+ months ever again, assuming you bulk slowly.

dragon44xd

Well i think im going to cut down to 13-15% body fat and then bulk from there and am going to follw fiecre 5 as most of you said its a good program to follow.thank you so much for helping me out

loulamb7

dragon44xd wrote: »

Well i think im going to cut down to 13-15% body fat and then bulk from there and am going to follw fiecre 5 as most of you said its a good program to follow.thank you so much for helping me out

Also if your TDEE is 2700, consider decreasing your deficit, eat more than 1800. I think you'll see better results if you fuel your workout.

Yi5hedr3

15% fat loss will take awhile. Looks like you need to build some muscle, to shrink your body fat percentage. Pump iron, reduce cardio.

dragon44xd

Hmm i have alot of time on my hand is there a 5 day program i can follow that you might think is good?