Best way to reduce body fat from 25%

craigcrall85

Hi all,

I am currently around 25% body fat, weight 79kg, 5'10" skinny fat.

I am on day 4 of reduced calories and have started a 3 day a week weight training programme and cardio (running) 3-4 time a week. I am for low carbs with increased carbs on weight days. Do I need to go further and learn how to manage micros?

Any help would be appriciated.I would love to heard about anybody's story's of success.

Craig C

loulamb7

What have you reduced your calories to? Which weight training program are you following?

You don't need to carb cycle or manage your micros.

1. Moderate Calorie Deficit (250-500 calories)
2. Progressive load full-body resistance 3x/week
3. Cardio 2x-3x/week
4. Rest

new_arc87

I'm no expert, but I'm in a similar situation. I'm 5'10 and have gone from 175 lbs to 160 lbs in less than two months. I've been doing the following:

1. Weight lifting 3-4 times per week, cardio 2-3 times per week
2. 1500-1900 calories per day
3. >120 grams of protein per day (to preserve muscle)

Nothing more complicated than that. I'm still sort of skinny-fat but I've had massive improvement in a relatively short time. I've gotten stronger so I assume I've lost only fat.

lynn_glenmont

1. Small deficit (200 to 300 calories) on a cut (to minimize muscle loss), small surplus (200 to 300 calories) on a bulk (to minimize fat gain).
2. Challenge your muscles with progressive full-body resistance training roughly 3 times a week (but you may need to adjust this down to 2 or up to 4 depending on your results and recovery rate -- see item #4).
3. Adequate protein (advice varies; start at 2 g/kg lean mass, and adjust based on results).
4. Adequate rest. You build muscle on rest days, not on workout days.

JeromeBarry1

How have you measured 25% fat? I ask because I weighed 81 kg yesterday when hydrostatically measured for body fat of 14.3%. I do not have a proper weight lifting program, and am flabby with loose skin. I am the same height as you.

craigcrall85

Hi All,

Thanks for your responses and advice. I have reduced my calories to between 1,700 & 1,900 per day from a maintenance of approx 2,400. I have been aiming for the higher number on weight training days and lower on cardio days.

The 3 day week weight programme I have started is called T-Nation 3 day week lifting programme that I found on google.

To measure my body fat I used callipers that I purchased from MyProtein website.

I haven't monitored the amount of protein intake I have been consuming but will take a closer look and see if I need to adjust.

I weighed myself today after only 5 days and seem to have lost 2kg. Not sure how reliable the scales are TBH.

Once again, thanks for all your comments.


Cheers

Craig.