Best way to reduce body fat from 25%

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craigcrall85
craigcrall85 Posts: 2 Member
in Health and Weight Loss
Hi all,

I am currently around 25% body fat, weight 79kg, 5'10" skinny fat.

I am on day 4 of reduced calories and have started a 3 day a week weight training programme and cardio (running) 3-4 time a week. I am for low carbs with increased carbs on weight days. Do I need to go further and learn how to manage micros?

Any help would be appriciated.I would love to heard about anybody's story's of success.

Craig C

Replies

  • loulamb7
    loulamb7 Posts: 801 Member
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    What have you reduced your calories to? Which weight training program are you following?

    You don't need to carb cycle or manage your micros.
    1. Moderate Calorie Deficit (250-500 calories)
    2. Progressive load full-body resistance 3x/week
    3. Cardio 2x-3x/week
    4. Rest
  • new_arc87
    new_arc87 Posts: 38 Member
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    I'm no expert, but I'm in a similar situation. I'm 5'10 and have gone from 175 lbs to 160 lbs in less than two months. I've been doing the following:

    1. Weight lifting 3-4 times per week, cardio 2-3 times per week
    2. 1500-1900 calories per day
    3. >120 grams of protein per day (to preserve muscle)

    Nothing more complicated than that. I'm still sort of skinny-fat but I've had massive improvement in a relatively short time. I've gotten stronger so I assume I've lost only fat.
  • lynn_glenmont
    lynn_glenmont Posts: 9,988 Member
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    1. Small deficit (200 to 300 calories) on a cut (to minimize muscle loss), small surplus (200 to 300 calories) on a bulk (to minimize fat gain).
    2. Challenge your muscles with progressive full-body resistance training roughly 3 times a week (but you may need to adjust this down to 2 or up to 4 depending on your results and recovery rate -- see item #4).
    3. Adequate protein (advice varies; start at 2 g/kg lean mass, and adjust based on results).
    4. Adequate rest. You build muscle on rest days, not on workout days.
  • JeromeBarry1
    JeromeBarry1 Posts: 10,182 Member
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    How have you measured 25% fat? I ask because I weighed 81 kg yesterday when hydrostatically measured for body fat of 14.3%. I do not have a proper weight lifting program, and am flabby with loose skin. I am the same height as you.
  • craigcrall85
    craigcrall85 Posts: 2 Member
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    Hi All,

    Thanks for your responses and advice. I have reduced my calories to between 1,700 & 1,900 per day from a maintenance of approx 2,400. I have been aiming for the higher number on weight training days and lower on cardio days.

    The 3 day week weight programme I have started is called T-Nation 3 day week lifting programme that I found on google.

    To measure my body fat I used callipers that I purchased from MyProtein website.

    I haven't monitored the amount of protein intake I have been consuming but will take a closer look and see if I need to adjust.

    I weighed myself today after only 5 days and seem to have lost 2kg. Not sure how reliable the scales are TBH.

    Once again, thanks for all your comments.


    Cheers

    Craig.

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