Going from 28% body fat to 18%-- how long?
carolsohn
Posts: 33 Member
Hi! I'm 28% body fat right now, and would like to lose 10% in ONE YEAR. Is that a reasonable goal with exercise 3x/week (weight training + HIIT) and a good diet? I'd workout more, but it doesn't fit my lifestyle. I don't know if I'm overaiming or underaiming. Thanks!
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Replies
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That depends on your stats. What are you height, weight and age? Are you just now getting started?
Also, just to clarify, going from 28% to 18% body fat is dropping you body fat by 10 percentage points but it's not losing 10% of your body fat.0 -
I'm 5' 3.5" // 138 lbs // 21 y.o. And thanks for clarifying!0
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Carlos_421 wrote: »That depends on your stats. What are you height, weight and age? Are you just now getting started?
Also, just to clarify, going from 28% to 18% body fat is dropping you body fat by 10 percentage points but it's not losing 10% of your body fat.
Oh hallelujah, you just made my day posting that. So many people don't realize the part in bold. Going from 28% to 18% is losing over 35% of your body fat, which is a big chunk.
Anyway, OP, it's hard to tell if that's possible or not. As Carlos asked, what are your stats?0 -
Most likely yes, 28-18% in 1 year is possible and reasonable.
If you lose 0.5% of your body weight per week and most of it is fat it'll take a bit over 28 weeks or so (guesstimating), but well within a year. You can go faster/slower if you want and still have it done within a year.
All you need to maximize fat loss and minimize muscle loss is to do a full body resistance program 3x/week, eat sufficient protein (0.64-0.82g/lb), and eat at a caloric deficit that will cause you to lose no more than 1% of your body weight per week while still meeting your nutritional needs.1 -
Definitely possible. I've gone from 227 to 185 in 5 months and from 27% to 20%, though I have been very solid in eating to goals and gym time.1
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So let's play with some numbers (assuming your current measurements are accurate)
138 lbs at 28% BF = about 99 lbs of lean mass; 39 lbs of fat.
IF you are able to maintain (and that's probably not a valid assumption) all 99 lbs of lean mass, to be at 18% BF you'd need to weigh 121 lbs overall...or a loss of 17 lbs.
At your size, 17 lbs will probably take you in the neighborhood of 30-35 weeks to lose at a safe, healthy rate.
So I'd say - give it 6 months. Take it slow and steady. And re-assess at that point.0 -
juggernaut1974 wrote: »So let's play with some numbers (assuming your current measurements are accurate)
138 lbs at 28% BF = about 99 lbs of lean mass; 39 lbs of fat.
IF you are able to maintain (and that's probably not a valid assumption) all 99 lbs of lean mass, to be at 18% BF you'd need to weigh 121 lbs overall...or a loss of 17 lbs.
At your size, 17 lbs will probably take you in the neighborhood of 30-35 weeks to lose at a safe, healthy rate.
So I'd say - give it 6 months. Take it slow and steady. And re-assess at that point.
Woah... 121 pounds. That sounds so small. I'm willing, I just don't want to be underweight or in a non-healthy range for my stats. That'd still be a healthy range for me, so long as I get there in a healthy way right?0 -
I'm 5' 3.5" // 138 lbs // 21 y.o. And thanks for clarifying!
If (and IF!) 28% is accurate for your current weight, that's roughtly 38.6 pounds of fat on you right now with 99.4 pounds of lean mass (muscle, bone, water, etc.).
So for 99.4 lbs to be 82% of your bodyweight (18% left to fat) you would have to weigh just over 121 lbs (99.4 / .82).
138-121 = 17 lbs of fat you have to lose.
At your size (you're not big now) I would suggest nothing more drastic than 1 lb per week.
Now, not all the weight you lose will be fat. You'll also lose some water and muscle. So while you could lose the 17 lbs in 17 weeks, if the body fat % is what matters to you, it may take longer than that (and likely will, considering how lean you'll be at that weight). In fact, you'll probably want to slow it down to about .5 lb a week as you get farther along, to preserve muscle and sanity.
Something else to consider, since you're aiming for a certain body fat %, is how to conserve as much muscle as possible so that more of the weight lost is fat (getting you to your % goal faster).
Ways to conserve muscle during weight loss:
Eat enough protein - shoot for .8 to 1.2 gram per pound of lean body mass (80 to 120 grams in your case) per day
Lift heavy weights - progressive resistance training has been shown to decrease muscle loss during a calorie deficit.
And don't worry about getting bulky. You won't be in any danger of that considering 1) you're in a calorie deficit which inhibits growth 2) females don't have the hormones of a man to be able to get bulky (those that do, most often do so with steroids) 3) heavier weights with lower reps are beneficial for strength more than for size which helps lead to small, dense, strong muscles (giving the coveted "toned" look).
Lastly, check out this thread. It's specific to those seeking a nice flat stomach or ripped abs (which you didn't ask about) but the advice given in the OP should be very helpful for what you want to accomplish.
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
edited to fix my bad math0 -
juggernaut1974 wrote: »So let's play with some numbers (assuming your current measurements are accurate)
138 lbs at 28% BF = about 99 lbs of lean mass; 39 lbs of fat.
IF you are able to maintain (and that's probably not a valid assumption) all 99 lbs of lean mass, to be at 18% BF you'd need to weigh 121 lbs overall...or a loss of 17 lbs.
At your size, 17 lbs will probably take you in the neighborhood of 30-35 weeks to lose at a safe, healthy rate.
So I'd say - give it 6 months. Take it slow and steady. And re-assess at that point.
Woah... 121 pounds. That sounds so small. I'm willing, I just don't want to be underweight or in a non-healthy range for my stats. That'd still be a healthy range for me, so long as I get there in a healthy way right?
18% is pretty lean for a woman. Is there a reason you picked that specific goal?0 -
Carlos_421 wrote: »I'm 5' 3.5" // 138 lbs // 21 y.o. And thanks for clarifying!
If (and IF!) 28% is accurate for your current weight, that's roughtly 38.6 pounds of fat on you right now with 99.4 pounds of lean mass (muscle, bone, water, etc.).
So for 99.4 lbs to be 82% of your bodyweight (18% left to fat) you would have to weigh just over 121 lbs (99.4 / .82).
138-121 = 17 lbs of fat you have to lose.
At your size (you're not big now) I would suggest nothing more drastic than 1 lb per week.
Now, not all the weight you lose will be fat. You'll also lose some water and muscle. So while you could lose the 17 lbs in 17 weeks, if the body fat % is what matters to you, it may take a few more than that.
Something else to consider, since you're aiming for a certain body fat %, is how to conserve as much muscle as possible so that more of the weight lost is fat (getting you to your % goal faster).
Ways to conserve muscle during weight loss:
Eat enough protein - shoot for .8 to 1.2 gram per pound of lean body mass (80 to 120 grams in your case) per day
Lift heavy weights - progressive resistance training has been shown to decrease muscle loss during a calorie deficit.
And don't worry about getting bulky. You won't be in any danger of that considering 1) you're in a calorie deficit which inhibits growth 2) females don't have the hormones of a man to be able to get bulky (those that do, most often do so with steroids) 3) heavier weights with lower reps are beneficial for strength more than for size which helps lead to small, dense, strong muscles (giving the coveted "toned" look).
Lastly, check out this thread. It's specific to those seeking a nice flat stomach or ripped abs (which you didn't ask about) but the advice given in the OP should be very helpful for what you want to accomplish.
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
Thank you!! Yeah I'm not scared of lifting heavy. It's a goal of mine to lift heavy... I know I'm not big, but looking at my current size, I can't imagine what I'd look like 17 pounds less. I'm more concerned that I'll be so small and frail.... I'd love to be strong yet not bulky, which as you and I know is not going to happen either way. So lift heavy, hit an avg of 100g protein per day, and should I consider other macros like fat and carbs?0 -
juggernaut1974 wrote: »So let's play with some numbers (assuming your current measurements are accurate)
138 lbs at 28% BF = about 99 lbs of lean mass; 39 lbs of fat.
IF you are able to maintain (and that's probably not a valid assumption) all 99 lbs of lean mass, to be at 18% BF you'd need to weigh 121 lbs overall...or a loss of 17 lbs.
At your size, 17 lbs will probably take you in the neighborhood of 30-35 weeks to lose at a safe, healthy rate.
So I'd say - give it 6 months. Take it slow and steady. And re-assess at that point.
Woah... 121 pounds. That sounds so small. I'm willing, I just don't want to be underweight or in a non-healthy range for my stats. That'd still be a healthy range for me, so long as I get there in a healthy way right?
That would still be healthy for someone your height. You'll be fitness model lean, though.0 -
janejellyroll wrote: »juggernaut1974 wrote: »So let's play with some numbers (assuming your current measurements are accurate)
138 lbs at 28% BF = about 99 lbs of lean mass; 39 lbs of fat.
IF you are able to maintain (and that's probably not a valid assumption) all 99 lbs of lean mass, to be at 18% BF you'd need to weigh 121 lbs overall...or a loss of 17 lbs.
At your size, 17 lbs will probably take you in the neighborhood of 30-35 weeks to lose at a safe, healthy rate.
So I'd say - give it 6 months. Take it slow and steady. And re-assess at that point.
Woah... 121 pounds. That sounds so small. I'm willing, I just don't want to be underweight or in a non-healthy range for my stats. That'd still be a healthy range for me, so long as I get there in a healthy way right?
18% is pretty lean for a woman. Is there a reason you picked that specific goal?
Hmm. Maybe I'll aim for 20%. Fitness model lean is not my goal. Immediately visibly lean yet... "approachable". Hope my choice of word of approachable isn't offensive to anyone who likes the extremely cut look. Just not for me personally. I can always reassess along the way. I guess 20% would be my initial goal then.0 -
janejellyroll wrote: »juggernaut1974 wrote: »So let's play with some numbers (assuming your current measurements are accurate)
138 lbs at 28% BF = about 99 lbs of lean mass; 39 lbs of fat.
IF you are able to maintain (and that's probably not a valid assumption) all 99 lbs of lean mass, to be at 18% BF you'd need to weigh 121 lbs overall...or a loss of 17 lbs.
At your size, 17 lbs will probably take you in the neighborhood of 30-35 weeks to lose at a safe, healthy rate.
So I'd say - give it 6 months. Take it slow and steady. And re-assess at that point.
Woah... 121 pounds. That sounds so small. I'm willing, I just don't want to be underweight or in a non-healthy range for my stats. That'd still be a healthy range for me, so long as I get there in a healthy way right?
18% is pretty lean for a woman. Is there a reason you picked that specific goal?
Hmm. Maybe I'll aim for 20%. Fitness model lean is not my goal. Immediately visibly lean yet... "approachable". Hope my choice of word of approachable isn't offensive to anyone who likes the extremely cut look. Just not for me personally. I can always reassess along the way. I guess 20% would be my initial goal then.
Yeah I agree. I wouldn't worry about hitting some random arbitrary number.
Like I said, I'd give it six months or so, and re-assess at that point. When you're already at a relatively healthy weight and only trying to get leaner, often the mirror and/or body measurements are going to be a much better metric to gauge progress than a scale, BF%, or other quantitative metric.0 -
Carlos_421 wrote: »I'm 5' 3.5" // 138 lbs // 21 y.o. And thanks for clarifying!
If (and IF!) 28% is accurate for your current weight, that's roughtly 38.6 pounds of fat on you right now with 99.4 pounds of lean mass (muscle, bone, water, etc.).
So for 99.4 lbs to be 82% of your bodyweight (18% left to fat) you would have to weigh just over 121 lbs (99.4 / .82).
138-121 = 17 lbs of fat you have to lose.
At your size (you're not big now) I would suggest nothing more drastic than 1 lb per week.
Now, not all the weight you lose will be fat. You'll also lose some water and muscle. So while you could lose the 17 lbs in 17 weeks, if the body fat % is what matters to you, it may take a few more than that.
Something else to consider, since you're aiming for a certain body fat %, is how to conserve as much muscle as possible so that more of the weight lost is fat (getting you to your % goal faster).
Ways to conserve muscle during weight loss:
Eat enough protein - shoot for .8 to 1.2 gram per pound of lean body mass (80 to 120 grams in your case) per day
Lift heavy weights - progressive resistance training has been shown to decrease muscle loss during a calorie deficit.
And don't worry about getting bulky. You won't be in any danger of that considering 1) you're in a calorie deficit which inhibits growth 2) females don't have the hormones of a man to be able to get bulky (those that do, most often do so with steroids) 3) heavier weights with lower reps are beneficial for strength more than for size which helps lead to small, dense, strong muscles (giving the coveted "toned" look).
Lastly, check out this thread. It's specific to those seeking a nice flat stomach or ripped abs (which you didn't ask about) but the advice given in the OP should be very helpful for what you want to accomplish.
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
Thank you!! Yeah I'm not scared of lifting heavy. It's a goal of mine to lift heavy... I know I'm not big, but looking at my current size, I can't imagine what I'd look like 17 pounds less. I'm more concerned that I'll be so small and frail.... I'd love to be strong yet not bulky, which as you and I know is not going to happen either way. So lift heavy, hit an avg of 100g protein per day, and should I consider other macros like fat and carbs?
Fats, you want to get enough for healthy hormones, joints, hair, etc.. They'll also help you feel fuller longer.
I'd suggest about .4 grams per pound of bodyweight.
As for carbs, they'll make up the rest of your calorie goal after you get your protein and fats (and don't worry about sugars or sodium unless you have medical reasons).
For instance, say your calories for the day are 1500.
100 grams protein x 4 calories per gram = 400 calories
40 grams fat x 9 calories per gram = 360 calories
740 remaining calories / 4 calories per gram = 185 grams of carbs0 -
Carlos_421 wrote: »Carlos_421 wrote: »I'm 5' 3.5" // 138 lbs // 21 y.o. And thanks for clarifying!
If (and IF!) 28% is accurate for your current weight, that's roughtly 38.6 pounds of fat on you right now with 99.4 pounds of lean mass (muscle, bone, water, etc.).
So for 99.4 lbs to be 82% of your bodyweight (18% left to fat) you would have to weigh just over 121 lbs (99.4 / .82).
138-121 = 17 lbs of fat you have to lose.
At your size (you're not big now) I would suggest nothing more drastic than 1 lb per week.
Now, not all the weight you lose will be fat. You'll also lose some water and muscle. So while you could lose the 17 lbs in 17 weeks, if the body fat % is what matters to you, it may take a few more than that.
Something else to consider, since you're aiming for a certain body fat %, is how to conserve as much muscle as possible so that more of the weight lost is fat (getting you to your % goal faster).
Ways to conserve muscle during weight loss:
Eat enough protein - shoot for .8 to 1.2 gram per pound of lean body mass (80 to 120 grams in your case) per day
Lift heavy weights - progressive resistance training has been shown to decrease muscle loss during a calorie deficit.
And don't worry about getting bulky. You won't be in any danger of that considering 1) you're in a calorie deficit which inhibits growth 2) females don't have the hormones of a man to be able to get bulky (those that do, most often do so with steroids) 3) heavier weights with lower reps are beneficial for strength more than for size which helps lead to small, dense, strong muscles (giving the coveted "toned" look).
Lastly, check out this thread. It's specific to those seeking a nice flat stomach or ripped abs (which you didn't ask about) but the advice given in the OP should be very helpful for what you want to accomplish.
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
Thank you!! Yeah I'm not scared of lifting heavy. It's a goal of mine to lift heavy... I know I'm not big, but looking at my current size, I can't imagine what I'd look like 17 pounds less. I'm more concerned that I'll be so small and frail.... I'd love to be strong yet not bulky, which as you and I know is not going to happen either way. So lift heavy, hit an avg of 100g protein per day, and should I consider other macros like fat and carbs?
Fats, you want to get enough for healthy hormones, joints, hair, etc.. They'll also help you feel fuller longer.
I'd suggest about .4 grams per pound of bodyweight.
As for carbs, they'll make up the rest of your calorie goal after you get your protein and fats (and don't worry about sugars or sodium unless you have medical reasons).
For instance, say your calories for the day are 1500.
100 grams protein x 4 calories per gram = 400 calories
40 grams fat x 9 calories per gram = 360 calories
740 remaining calories / 4 calories per gram = 185 grams of carbs
Perfect. Thank you so much for making everything digestible
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juggernaut1974 wrote: »janejellyroll wrote: »juggernaut1974 wrote: »So let's play with some numbers (assuming your current measurements are accurate)
138 lbs at 28% BF = about 99 lbs of lean mass; 39 lbs of fat.
IF you are able to maintain (and that's probably not a valid assumption) all 99 lbs of lean mass, to be at 18% BF you'd need to weigh 121 lbs overall...or a loss of 17 lbs.
At your size, 17 lbs will probably take you in the neighborhood of 30-35 weeks to lose at a safe, healthy rate.
So I'd say - give it 6 months. Take it slow and steady. And re-assess at that point.
Woah... 121 pounds. That sounds so small. I'm willing, I just don't want to be underweight or in a non-healthy range for my stats. That'd still be a healthy range for me, so long as I get there in a healthy way right?
18% is pretty lean for a woman. Is there a reason you picked that specific goal?
Hmm. Maybe I'll aim for 20%. Fitness model lean is not my goal. Immediately visibly lean yet... "approachable". Hope my choice of word of approachable isn't offensive to anyone who likes the extremely cut look. Just not for me personally. I can always reassess along the way. I guess 20% would be my initial goal then.
Yeah I agree. I wouldn't worry about hitting some random arbitrary number.
Like I said, I'd give it six months or so, and re-assess at that point. When you're already at a relatively healthy weight and only trying to get leaner, often the mirror and/or body measurements are going to be a much better metric to gauge progress than a scale, BF%, or other quantitative metric.
You're right, thank you so much!0 -
janejellyroll wrote: »juggernaut1974 wrote: »So let's play with some numbers (assuming your current measurements are accurate)
138 lbs at 28% BF = about 99 lbs of lean mass; 39 lbs of fat.
IF you are able to maintain (and that's probably not a valid assumption) all 99 lbs of lean mass, to be at 18% BF you'd need to weigh 121 lbs overall...or a loss of 17 lbs.
At your size, 17 lbs will probably take you in the neighborhood of 30-35 weeks to lose at a safe, healthy rate.
So I'd say - give it 6 months. Take it slow and steady. And re-assess at that point.
Woah... 121 pounds. That sounds so small. I'm willing, I just don't want to be underweight or in a non-healthy range for my stats. That'd still be a healthy range for me, so long as I get there in a healthy way right?
18% is pretty lean for a woman. Is there a reason you picked that specific goal?
Hmm. Maybe I'll aim for 20%. Fitness model lean is not my goal. Immediately visibly lean yet... "approachable". Hope my choice of word of approachable isn't offensive to anyone who likes the extremely cut look. Just not for me personally. I can always reassess along the way. I guess 20% would be my initial goal then.
I say just follow the steps to lose weight while retaining muscle and until you like where you are. Then just gradually increase calories to maintenance, keep lifting and stay awesome.
Make your "goal" to achieve a body fat percentage you're comfortable with (no need to make up a number to stick on it). If you want to set a time frame for yourself, I'd say shoot for 6 to 8 months.0 -
juggernaut1974 wrote: »janejellyroll wrote: »juggernaut1974 wrote: »So let's play with some numbers (assuming your current measurements are accurate)
138 lbs at 28% BF = about 99 lbs of lean mass; 39 lbs of fat.
IF you are able to maintain (and that's probably not a valid assumption) all 99 lbs of lean mass, to be at 18% BF you'd need to weigh 121 lbs overall...or a loss of 17 lbs.
At your size, 17 lbs will probably take you in the neighborhood of 30-35 weeks to lose at a safe, healthy rate.
So I'd say - give it 6 months. Take it slow and steady. And re-assess at that point.
Woah... 121 pounds. That sounds so small. I'm willing, I just don't want to be underweight or in a non-healthy range for my stats. That'd still be a healthy range for me, so long as I get there in a healthy way right?
18% is pretty lean for a woman. Is there a reason you picked that specific goal?
Hmm. Maybe I'll aim for 20%. Fitness model lean is not my goal. Immediately visibly lean yet... "approachable". Hope my choice of word of approachable isn't offensive to anyone who likes the extremely cut look. Just not for me personally. I can always reassess along the way. I guess 20% would be my initial goal then.
Yeah I agree. I wouldn't worry about hitting some random arbitrary number.
Like I said, I'd give it six months or so, and re-assess at that point. When you're already at a relatively healthy weight and only trying to get leaner, often the mirror and/or body measurements are going to be a much better metric to gauge progress than a scale, BF%, or other quantitative metric.
Ditto0 -
@carolsohn I'm 5"2, at my heaviest I was 134, and a size 6. I wasn't fat, just thick. I'm down to 115-117, and wear mostly 2's. I don't look unhealthy or too small. I've been lifting and its made a difference in my body composition. Don't get stuck on a number. Go with how you look and feel. I think 120 at your height may work. I looked fine at 125. I just wanted to lean out more so I went lower.0
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You will look fine at 117lbs. I am 5'3" and hover around 110lbs most of my life. Just don't get stuck on a number, and go by how you look and feel. You'll be golden.0
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juggernaut1974 wrote: »So let's play with some numbers (assuming your current measurements are accurate)
138 lbs at 28% BF = about 99 lbs of lean mass; 39 lbs of fat.
IF you are able to maintain (and that's probably not a valid assumption) all 99 lbs of lean mass, to be at 18% BF you'd need to weigh 121 lbs overall...or a loss of 17 lbs.
At your size, 17 lbs will probably take you in the neighborhood of 30-35 weeks to lose at a safe, healthy rate.
So I'd say - give it 6 months. Take it slow and steady. And re-assess at that point.
Woah... 121 pounds. That sounds so small. I'm willing, I just don't want to be underweight or in a non-healthy range for my stats. That'd still be a healthy range for me, so long as I get there in a healthy way right?
Dependent on your age 18% as a general, non competition, body fat is probably in the region of under fat ...eg not ideal ...check out some BF % charts for women0
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