Lost 90lbs Now What?

DodgeRider509
DodgeRider509 Posts: 15
in Health and Weight Loss
Hey Everyone! I'm James


I started at 286lbs 11 months later I'm currently at 195 5'9 and I'm guessing I'm right around 30% body fat. My goal is to get down to maybe 150 pounds or maybe 143 to say I lost have my weight :)

My weekly weight loss goal has been 2lbs 1340 calories

Right now I'm planning on joining a local gym around the 3rd of February to lose FAT and gain muscle


Now for the questions:

1. Should I lower my weight loss goal to 1lb a week 1800 calories a day once I join the gym?

2. If my body fat is 30% what does the timeline to get to 15% or lower?

Any tips or advice I certainly appreciate it

Replies

  • Love4fitnesslove4food2
    Love4fitnesslove4food2 Posts: 711 Member
    Are you a male or female? I ask because if you're a female then 15% or lower is probably a bit on the too lean side.

    In any case...

    At 195 and 30% body fat you have ~59 pounds of fat in your body.

    That means you'd need to lose ~36 pounds of fat or so to get down to 15% body fat (assuming you'd lose about 9 pounds of LBM along with it). Your total loss would therefore be 45 pounds...putting you at 150 pounds with 23 pounds of fat. 23/150 = 15.33%.

    So, however long it would take you to lose 45 pounds. Lifting heavy and getting adequate protein will preserve LBM and make it easier to achieve your goal than caloric restriction alone.
  • DodgeRider509
    DodgeRider509 Posts: 15
    Are you a male or female? I ask because if you're a female then 15% or lower is probably a bit on the too lean side.

    In any case...

    At 195 and 30% body fat you have ~59 pounds of fat in your body.

    That means you'd need to lose ~36 pounds of fat or so to get down to 15% body fat (assuming you'd lose about 9 pounds of LBM along with it). Your total loss would therefore be 45 pounds...putting you at 150 pounds with 23 pounds of fat. 23/150 = 15.33%.

    So, however long it would take you to lose 45 pounds. Lifting heavy and getting adequate protein will preserve LBM and make it easier to achieve your goal than caloric restriction alone.

    Thanks for the the reply!

    Yeah I'm a male

    Alright that certainly sheds some light for me.

    It's pretty crazy how quickly a transformation can happen.

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