Rate of % Body Fat Changes

RosscoBoscko

Can anyone give me a guide as to what is a good rate for decrease in % body fat. Last reading was 30.6 on 01/09 and todays reading was 29.8, so is a 0.8% drop in 2 weeks good or slow?

For info weight loss over same period was 5lbs from 236 to 231 in case this is relevant.

Thanks,

RosscoBoscko

Anyone got any advice?

CaseRat

That's a pretty decent rate, you'll be hard pushed to lose a lot more than .4-.5% a week. Keep it up!

erickirb

Can anyone give me a guide as to what is a good rate for decrease in % body fat. Last reading was 30.6 on 01/09 and todays reading was 29.8, so is a 0.8% drop in 2 weeks good or slow?

For info weight loss over same period was 5lbs from 236 to 231 in case this is relevant.

Thanks,

All I will point out is that you want the majority of your weight loss to come from the fat side of the equation.

So you were 30.6%BF at 236, this gives you fat lbs of 72.2 (0.306*236)
Now you are 29.8% BR at 231, this gives you fat lbs of 68.8 (0.298*231)
So of the 5 lbs you lost 3.4lbs (72.2-68.8) of fat.

Having said this, that is not bad, but you can help make the amount of fat as a % of total weight loss a larger portion by:
-Getting adequate protein intake (aim for a minimum of 1 gram per lb of lean body mass (in your case 162 grams (321*(1-0.298))
-Partake in a heavy lifting strength training routine focusing on compound movements (this helps tell your body that it needs the muscle it already has)
-Have a small caloric deficit (or reasonable for the amount you have to lose) Since you are looking to lose only 20 more lbs, your weekly weight loss goal should be to lose no more than 1lb/week (500 cal/day deficit at the most)