19% bodyfat at 165 pounds.......

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Replies

  • mndamon
    mndamon Posts: 549 Member
    No mention of cardio, possibly incorporate some HIIT training into your regiment. Thermogenic products work for some people, definitely not all, could be an option as well.
  • erickirb
    erickirb Posts: 12,294 Member
    edited July 2017
    Rusty740 wrote: »
    Here's your plan my friend. I assume you already know how to cut at 1 lb per week and eat enough protein and keep lifting. You won't lose all that much muscle on a cut if you do that so I've just put zero muscle loss. It might be 1 lb or so, but not much.

    I'm also assuming you know how to bulk and lift. You will probably be capable of 1.5 to 2 lb muscle gain per month so that's what I've used. Mileage varies, but your plan could look like this.

    When you get to the end of the bulk, cut for 3 or 4 weeks and you'll be cut pretty good.

    tmz398c534sd.jpg

    Only issue here with this cut plan is that assumes no LBM lost in 12 weeks, when in reality you will lose some say 2-4 lbs would be a good estimate over that time frame/weight loss. This would put you in the 13.9 to 15.5% range at 153, not 12.6% as shown in the chart
  • loulamb7
    loulamb7 Posts: 801 Member
    @OP, How did you determine you're at 19% BF? My guess is you used a bioimpedance scale at the gym.
  • Rusty740
    Rusty740 Posts: 749 Member
    erickirb wrote: »
    Rusty740 wrote: »
    Here's your plan my friend. I assume you already know how to cut at 1 lb per week and eat enough protein and keep lifting. You won't lose all that much muscle on a cut if you do that so I've just put zero muscle loss. It might be 1 lb or so, but not much.

    I'm also assuming you know how to bulk and lift. You will probably be capable of 1.5 to 2 lb muscle gain per month so that's what I've used. Mileage varies, but your plan could look like this.

    When you get to the end of the bulk, cut for 3 or 4 weeks and you'll be cut pretty good.

    tmz398c534sd.jpg

    Only issue here with this cut plan is that assumes no LBM lost in 12 weeks, when in reality you will lose some say 2-4 lbs would be a good estimate over that time frame/weight loss. This would put you in the 13.9 to 15.5% range at 153, not 12.6% as shown in the chart

    Yeah, could be this much, but close enough for OP I'm thinking.

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