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Dropping body fat %

ashwhip06
Posts: 2 Member
I'm currently at 22% body fat and I'm trying to get down to 15%. Anyone have any suggestions?
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Replies
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I'm also trying to change my composition. To spare lean mass the main idea is to still be at a caloric deficit but getting plenty of protein (around 30%) and keep strength training. It's tough. Good luck!1
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Progressive lifting proven program. Eat enough protein (1gr per pound of lean mass). Slight calorie deficit. Profit.1
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Going from 22% to 15% shouldn't be too difficult (as compared to getting to extremely low bf %s i mean).
in fact, even just living your daily life while at a calorie deficit, should almost completely achieve that with minimal lean mass loss.
But to speed up the body fat % drop (not all weight loss, but by gaining a little muscle at the same time, would change the fat to lean mass % quicker)
High protein.
Strength training 2-4 times / week depending on your routine.
and don't have too severe of a calorie deficit. The more severe it is, the more likely (or larger proportion of) muscle mass will be lost. @ 22% 500-750 calorie deficit should be safe enough.
Although as you get close to 15%, maybe reduce the deficit by a small amount.
And of course, rest days are important. Stress will increase lean mass lost and just make weight loss more difficult than it needs to be. And I mean all types of stress. Mental/emotional stress from normal daily life. And also nervous system stress and strain from strength training. + muscles need 1-2 days to recover and grow between workouts anyway1
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