Body fat loss goal review needed

satisatisati

Is it possible to loose body fat on a high carb diet?
Yes I will be on deficit 500 calories.

I am 34 male 69kg 167 cm tall
Current body fat 24
How much more weight I need to loose so that I can have 10% body fat
I am already looking very week due to dieting down from 84 kg. It has happened over a span of 1.5 years

I am a vegetarian and I follow a high carb meal and supplement with one scoop of whey post workout.

Your reviews are welcome

malibu927

As long as you're in a calorie deficit you'll lose. Are you doing a progressive lifting program?

WBB55

Sorry but lbs are easier for me, so I'm gonna use those. 152 lbs at 24% means you have 115 lbs of "lean mass." If you put on no extra muscle to this lean mass, you'd need to weigh 128 lbs to have 10% body fat. This means losing 24 lbs of fat without losing any lean mass.

satisatisati

Yes I have done quite a lot of them in 2 years. Keep changing until I plateau.

satisatisati

WBB55 wrote: »

Sorry but lbs are easier for me, so I'm gonna use those. 152 lbs at 24% means you have 115 lbs of "lean mass." If you put on no extra muscle to this lean mass, you'd need to weigh 128 lbs to have 10% body fat. This means losing 24 lbs of fat without losing any lean mass.

Thanks for clearly explaining it.
What would you suggest. The rate by which I am reducing weight. I am sure with another couple of months of proper dieting I can cut my weight further down by 10 lbs.

In last couple of years of lifting I have noticed no difference in my physique no visible muscles.
Because j have always been eating either less or in maintainence.

What would you recommend ?

WBB55

satisatisati wrote: »

WBB55 wrote: »

Sorry but lbs are easier for me, so I'm gonna use those. 152 lbs at 24% means you have 115 lbs of "lean mass." If you put on no extra muscle to this lean mass, you'd need to weigh 128 lbs to have 10% body fat. This means losing 24 lbs of fat without losing any lean mass.

Thanks for clearly explaining it.
What would you suggest. The rate by which I am reducing weight. I am sure with another couple of months of proper dieting I can cut my weight further down by 10 lbs.

In last couple of years of lifting I have noticed no difference in my physique no visible muscles.
Because j have always been eating either less or in maintainence.

What would you recommend ?

I'm not a 34 y.o. male.

After I lost 100 lbs a few years ago, I was down to my goal weight, but my body fat% was higher than it should be. I was, like, 30% body fat. My lean mass was about 95 lbs (I'm 5'6). I was weak, fell down a lot, and broke bones. Turns out I lost a lot of muscle and bone when I was losing that 100 lbs. So ever since, I've put A LOT of effort into building muscle. For me, this required periods of eating at a calorie SURPLUS. Gaining weight (muscle and fat) and lifting weights and doing muscle-building activities, and then switching gears and losing fat (while continuing to do my training). My lean mass is now calculated around 112 lbs. But my target is more towards performance than specific weight/body composition goals.

Long story short, it's easier to maintain the muscle you have than gain muscle when you're done. If you always eating in maintenance or deficit, it's hard to gain muscle. But it's technically possible if you do targeted heavy lifting. Maybe lose your 10-15 more pounds, and then switch to "recomposition" with a progressive lifting program.

To look at your situation another way, (if my math is correct) if you lost 15 more lbs of fat, but GAINED 9 lbs of muscle overall in a recomp, you'd be 10% bodyfat at 137 lbs. 9 lbs of muscle on a man your size might be all you need to look stronger, if that's your goal.

satisatisati

WBB55 wrote: »

satisatisati wrote: »

WBB55 wrote: »

Sorry but lbs are easier for me, so I'm gonna use those. 152 lbs at 24% means you have 115 lbs of "lean mass." If you put on no extra muscle to this lean mass, you'd need to weigh 128 lbs to have 10% body fat. This means losing 24 lbs of fat without losing any lean mass.

Thanks for clearly explaining it.
What would you suggest. The rate by which I am reducing weight. I am sure with another couple of months of proper dieting I can cut my weight further down by 10 lbs.

In last couple of years of lifting I have noticed no difference in my physique no visible muscles.
Because j have always been eating either less or in maintainence.

What would you recommend ?

I'm not a 34 y.o. male.

After I lost 100 lbs a few years ago, I was down to my goal weight, but my body fat% was higher than it should be. I was, like, 30% body fat. My lean mass was about 95 lbs (I'm 5'6). I was weak, fell down a lot, and broke bones. Turns out I lost a lot of muscle and bone when I was losing that 100 lbs. So ever since, I've put A LOT of effort into building muscle. For me, this required periods of eating at a calorie SURPLUS. Gaining weight (muscle and fat) and lifting weights and doing muscle-building activities, and then switching gears and losing fat (while continuing to do my training). My lean mass is now calculated around 112 lbs. But my target is more towards performance than specific weight/body composition goals.

Long story short, it's easier to maintain the muscle you have than gain muscle when you're done. If you always eating in maintenance or deficit, it's hard to gain muscle. But it's technically possible if you do targeted heavy lifting. Maybe lose your 10-15 more pounds, and then switch to "recomposition" with a progressive lifting program.

To look at your situation another way, (if my math is correct) if you lost 15 more lbs of fat, but GAINED 9 lbs of muscle overall in a recomp, you'd be 10% bodyfat at 137 lbs. 9 lbs of muscle on a man your size might be all you need to look stronger, if that's your goal.

Thank you so much for sharing your valuable inputs