Trying to get to that 8% body fat goal

skeeder2011
skeeder2011 Posts: 10 Member
in Fitness and Exercise
So here's the deal I just started cutting my calories down to around 1800 and I'm I've lost about 17 lbs in 6 weeks and I'm starting to maintain my new body weight. So how do I get to that 8 % if my body isn't responding to the deficit anymore? Do I cut calories even more? I spent around 2 hours in the gym 5 to six days a week. Any help would be great
«13

Replies

  • Rage_Phish
    Rage_Phish Posts: 1,507 Member
    cigarettes can help curb your appetite
  • jemhh
    jemhh Posts: 14,261 Member
    Many questions:
    • What is the reason for the 8% body fat goal? (competition?)
    • What are your height and weight?
    • How much weight have you lost each week so far?
  • WilsonFilson
    WilsonFilson Posts: 83 Member
    Sex, height, weight, and workout routine description, please.
  • MsRuffBuffNStuff
    MsRuffBuffNStuff Posts: 363 Member
    Wow that's so little information, it almost feels like baiting
  • Sloth2016
    Sloth2016 Posts: 838 Member
    Type "lyle macdonald stubborn fat solution" into your favorite search website. Good luck with your goals!
  • skeeder2011
    skeeder2011 Posts: 10 Member
    I'm a male , 5'10 , 195 lbs. I do a basic workout routine everyday. I'm trying to just get shredded. I like the size I am I just wanna cut down my body fat %.
  • skeeder2011
    skeeder2011 Posts: 10 Member
    I've lost about 2 lbs a week for about 6 weeks or so and then it went to 1 lbs and now I'm just maintaining the current weight
  • JoshD8705
    JoshD8705 Posts: 390 Member
    Shorten you lifting sessions to between 1-1 1/2 hours. Start doing sprint intervals. Make sure your macros have you eating a gram of protein per pound of body weight.
  • jemhh
    jemhh Posts: 14,261 Member
    skeeder2011 wrote: »
    I've lost about 2 lbs a week for about 6 weeks or so and then it went to 1 lbs and now I'm just maintaining the current weight

    When is the last time you got on the scale and were a lower weight than the previous scale visit?

    What I'm trying to get at is whether or not you are actually stalling out. If you have not gone 3+ weeks without downward scale movement, you need to be patient. It is normal and to be expected that weight loss slows down after the first several weeks and that it is not linear. Some weeks you lose big. Some weeks you lose small. Some weeks you don't lose at all. And some weeks you might even see a bit of an uptick weight-wise.

    Also, realize that staying at 8% year round is not comfortably sustainable for many/most guys.
  • ILoveGingerNut
    ILoveGingerNut Posts: 367 Member
    lung cancer causes weight loss amongst the other things. but a method that leads to death shouldn't be advised i'm afraid. didn't mean to shame you.
  • AgentFlex
    AgentFlex Posts: 211 Member
    What is your current body fat percentage?
  • ninerbuff
    ninerbuff Posts: 48,974 Member
    edited October 2016
    Rage_Phish wrote: »
    ILoveGingerNut wrote: »
    cigarettes will kill you. most disgusting advice i've ever heard

    we all have our own way of reaching our goals. please dont shame others' methods
    I've known people who used illegal drugs (cocaine, meth) to assist with weight loss. I wouldn't have a problem shaming those methods, nor with smoking either. And I used to be a smoker.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

  • Rage_Phish
    Rage_Phish Posts: 1,507 Member
    ninerbuff wrote: »
    Rage_Phish wrote: »
    ILoveGingerNut wrote: »
    cigarettes will kill you. most disgusting advice i've ever heard

    we all have our own way of reaching our goals. please dont shame others' methods
    I've known people who used illegal drugs (cocaine, meth) to assist with weight loss. I wouldn't have a problem shaming those methods, nor with smoking either. And I used to be a smoker.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

    i was gonna mention cocaine as well as its an excellent stimulant and appetite suppressor, but i wasnt sure if the site allowed that
  • Rage_Phish
    Rage_Phish Posts: 1,507 Member
    ILoveGingerNut wrote: »
    lung cancer causes weight loss amongst the other things. but a method that leads to death shouldn't be advised i'm afraid. didn't mean to shame you.

    life leads to death
  • skeeder2011
    skeeder2011 Posts: 10 Member
    It's been about 2 weeks in the neutral zone and I'm around 15% body fat right now I was at 19%
  • biggsterjackster
    biggsterjackster Posts: 419 Member
    Rage_Phish wrote: »
    cigarettes can help curb your appetite

    Stupid advice.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited October 2016
    skeeder2011 wrote: »
    It's been about 2 weeks in the neutral zone and I'm around 15% body fat right now I was at 19%

    It's going to be really slow...you're at a healthy BF% as is...it's just going to be really friggin' slow.

  • jemhh
    jemhh Posts: 14,261 Member
    skeeder2011 wrote: »
    It's been about 2 weeks in the neutral zone and I'm around 15% body fat right now I was at 19%

    Then you are doing fine. If you want to keep the muscle you have, be patient.
  • Enjcg5
    Enjcg5 Posts: 389 Member
    Spook_Skywalker wrote: »
    Does anybody realize @Rage_Phish is just doing some good old fashioned trolling? lol

    Yup
  • skeeder2011
    skeeder2011 Posts: 10 Member
    So do you think that the 1800 calories I'm eating a day are fine? I wanna make sure I'm eating enough in order to not lose muscle mass
  • FelonE1
    FelonE1 Posts: 96 Member
    Do you have any refeeds a week?
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Rage_Phish wrote: »
    ILoveGingerNut wrote: »
    lung cancer causes weight loss amongst the other things. but a method that leads to death shouldn't be advised i'm afraid. didn't mean to shame you.

    life leads to death

    Near death leads to life...
    Of course back to death.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited October 2016
    skeeder2011 wrote: »
    So do you think that the 1800 calories I'm eating a day are fine? I wanna make sure I'm eating enough in order to not lose muscle mass

    Just gain more muscle and you will have 8% eventually.
  • skeeder2011
    skeeder2011 Posts: 10 Member
    What do you mean by refeeds?
  • FelonE1
    FelonE1 Posts: 96 Member
    skeeder2011 wrote: »
    What do you mean by refeeds?
    Right ok....when I diet down which I currently am once or twice a week I'll 'refeed' which basically means I'll eat up to my maintenance calories with mostly carbs. The reason for this is because when you're on low calories you're body slows down your metabolism so having a refeed let's your body know it's getting food and raises leptin levels and speeds up your metabolism again. Meaning after your refeed your body will burn more calories again. I find then very effective
  • trigden1991
    trigden1991 Posts: 4,658 Member
    From 15% to 8% is going to be a long long dieting phase. Plus I can guarantee that you are fatter than you think (we all are). From 15-10% you should be able to do using a normal calorie deficit but below 10% you may have to use more specialist methods like carb cycling, fasted cardio, depletion workouts etc.
  • scorpio516
    scorpio516 Posts: 955 Member
    Age matters a lot too.
    jemhh wrote: »
    Also, realize that staying at 8% year round is not comfortably sustainable for many/most guys.

    I wouldn't say most. Many is probably fine.
    I was around 6% from birth to about 22 years old. I feel really fat at 14% right now.

Categories