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Message
Help losing body fat, not weight
Posted on 6/26/24 at 9:25 am
Posted on 6/26/24 at 9:25 am
I got an Inbody scan done yesterday and am currently at 255 lbs with 16% BF (40 lbs). I need help losing 10 lbs of fat but would like to hold on to as much muscle as possible.
If I could drop to 245 with keeping my current muscle mass, I would be leaned out to 12%.
What's the best way to go about this? Leangains calculator?
If I could drop to 245 with keeping my current muscle mass, I would be leaned out to 12%.
What's the best way to go about this? Leangains calculator?
6
Posted on 6/26/24 at 9:39 am to Gings5
quote:
could drop to 245 with keeping my current muscle mass, I would be leaned out to 12%.
You are f'n swole. That is a ton of muscle. Not a lot of power lifters/body builders with that low of body fat %. I think Bumstead walks around normally at 15-20%. He leans out (and dehydrates) to get down to that 3-5% show form. Have you watched any of those videos about contest prep? Probably some good info there..
Posted on 6/26/24 at 9:46 am to Gings5
yea lean gains prolly.
LINK
make sure you select the lean gain calculator in the drop down
but overall its pretty simple
1) keep protein extremely high. in your case because of your massive amount of muscle...i would suggest 300g atleast
2) be in a caloric deficit but not a steep one. prolly start in the 250-500 calorie range
3) continue to lift heavy and hard
4) start tracking and ramping up your walking. track what you normally walk in a day for a week. add 2k steps the next week. stay at that level and track weight. if you are not losing, add another 2k per day. continue that every time you stall out until you max at 20k steps
5) start adding finishers to your workouts. this can be in the form of sprints, heavy carries, sandbag work out, or some form HiiT. just keep it to 10-12 min max.
LINK
make sure you select the lean gain calculator in the drop down
but overall its pretty simple
1) keep protein extremely high. in your case because of your massive amount of muscle...i would suggest 300g atleast
2) be in a caloric deficit but not a steep one. prolly start in the 250-500 calorie range
3) continue to lift heavy and hard
4) start tracking and ramping up your walking. track what you normally walk in a day for a week. add 2k steps the next week. stay at that level and track weight. if you are not losing, add another 2k per day. continue that every time you stall out until you max at 20k steps
5) start adding finishers to your workouts. this can be in the form of sprints, heavy carries, sandbag work out, or some form HiiT. just keep it to 10-12 min max.
Posted on 6/26/24 at 9:50 am to brmark70816
Thanks, but I don't feel swole. It is cool to see a lean body mass of 215 lbs but it is covered up with too much fat and water lol.
Posted on 6/26/24 at 9:53 am to lsu777
I have not lifted heavy in about a year. I have been doing olympic lifts for 15 years and got burnt out/partially tore my UCL. Now I do a daily workout of 50 pushups, 20 pullups, 50 squats, 50 lunges, 50s wallsit, 50s plank followed by 2 mile weighted vest walk.
I still drink every weekend but I need to dial in my diet. The trainer after my scan recommended just adding more protein to the 250g range. I am probably closer to 180g/day at the moment.
Just did the calculator and it says I need 350g+ of protein a day. Yeah right
I still drink every weekend but I need to dial in my diet. The trainer after my scan recommended just adding more protein to the 250g range. I am probably closer to 180g/day at the moment.
Just did the calculator and it says I need 350g+ of protein a day. Yeah right
This post was edited on 6/26/24 at 10:00 am
Posted on 6/26/24 at 10:17 am to lsu777
quote:
lsu777
Would I be wrong to say that lean gains takes a high protein, highish carbs and low fat approach?
I’d like to follow it, but I’m not in a stage of life where I can track exact numbers, but I can follow a concept, if you know what I mean.
Posted on 6/26/24 at 10:18 am to Gings5
quote:
Just did the calculator and it says I need 350g+ of protein a day. Yeah right
It’s not that hard to eat a lot of protein. You can always supp with whey.
Posted on 6/26/24 at 10:19 am to Gings5
quote:
I have not lifted heavy in about a year. I have been doing olympic lifts for 15 years and got burnt out/partially tore my UCL. Now I do a daily workout of 50 pushups, 20 pullups, 50 squats, 50 lunges, 50s wallsit, 50s plank followed by 2 mile weighted vest walk.
you will need to do more than that to maintain that amount of muscle
quote:
I still drink every weekend but I need to dial in my diet.
quote:
I still drink every weekend but I need to dial in my diet.
got to go asap
quote:
The trainer after my scan recommended just adding more protein to the 250g range. I am probably closer to 180g/day at the moment.
yea minimum of 1g per pound during a cut. minimum of 0.8 while maintaining or bulking
quote:
Just did the calculator and it says I need 350g+ of protein a day.
you can adjust that
and ftr i would bet money the body scan was wrong and you are carrying a of water and that threw the test off. bet you are much closer to 202-5% BF than you are 15%.
true 16% will have you hard AF and about a 34" waist around the naval when measured.
Posted on 6/26/24 at 10:24 am to Gings5
How tall are you and how old?
Posted on 6/26/24 at 10:26 am to lsu777
Maybe so. I thought I was closer to 20% tbh but when I walked in he said I was definitely lower than 18% before the test even began just by looking at me. He is a competitive body builder so I figured he could estimate better than me.
I have used the 770 twice and the first time my lean body mass was 211 and the second time it was 215 with the scan being 2 years apart. Who knows
I have used the 770 twice and the first time my lean body mass was 211 and the second time it was 215 with the scan being 2 years apart. Who knows
Posted on 6/26/24 at 10:27 am to brmark70816
6'2" / 30 yrs
Posted on 6/26/24 at 11:25 am to Gings5
quote:
I do a daily workout of 50 pushups, 20 pullups, 50 squats, 50 lunges, 50s wallsit, 50s plank followed by 2 mile weighted vest walk. I still drink every weekend but I need to dial in my diet. The trainer after my scan recommended just adding more protein to the 250g range. I am probably closer to 180g/day at the moment.
Yeh, this sounds like a troll...
There is no way you are 6'2" 255 with a 16% body fat having only done that workout for the past year and eating only 180g protein while drinking every weekend. Unless you started the year at 265 lbs and 12% body fat. Or your stack is so deep it's gonna have you dead by 40.
Not to mention, with that much muscle there is no way you wouldn't feel yoked at 16%.
As someone mentioned, with stats like that you are in CBum territory. You could get on with a pro coach and make the Olympia this year. This target:
quote:is literally CBum in the off season.
If I could drop to 245 with keeping my current muscle mass, I would be leaned out to 12%.
Sorry, not buying it.
Posted on 6/26/24 at 11:54 am to Fe_Mike
I have already stated that I believe I’m closer to 18%, I’m just posting based on my Inbody results. I’m not on steroids and I’m not trolling. I did Olympic lifts for 15 straight years then focused more on BW exercises and calisthenics over the past year with dumbbell workouts 2x per week. How quickly do you think you lose muscle mass while eating higher protein? This isn’t that hard to believe tbh.
Posted on 6/26/24 at 11:57 am to Gings5
Edit: I deleted my post, it wasn’t positive nor helpful
This post was edited on 6/26/24 at 11:59 am
Posted on 6/26/24 at 12:17 pm to lsu777
Emailed you
Posted on 6/26/24 at 1:06 pm to Gings5
is walking around at 245 and 12% BF sustainable?
Posted on 6/26/24 at 1:09 pm to Gings5
quote:
How quickly do you think you lose muscle mass while eating higher protein?
If you are in a caloric deficit, eating 70% of the protein you should be eating, and not lifting weights? Really freakin' quick. You're not eating higher protein. 180g/day isn't high for someone that weighs 250 with 212lb lean body mass.
quote:
This isn’t that hard to believe tbh.
It's kinda hard to believe. As you currently stand, your stats have you amongst the most elite fitness athletes in the world. And those guys are on gear. For you to have these stats (completely natural) after at least a full year of not eating right, drinking, and barely working out is insane.
100 pushups a day and 20 pullups a day does not equate to a 6'2" 250lb 16% BF mass monster.
Okay, I won't say you're "lying" and I'm probably coming off a bit harsh. But I'd be willing to bet something is up with the scan and you're closer to 25% BF than 16%.
This post was edited on 6/26/24 at 1:15 pm
Posted on 6/26/24 at 1:42 pm to Fe_Mike
Maybe I underestimated my protein intake, but the point is I am only very loosely tracking my calories. I usually plan my first two meals around 120g protein then do whatever for the rest of the day. It's very possible I am getting a lot more than 180g.
During the week, I stay around 2500 calories while doing calisthenics and weighted walking every day with dumbbell work mixed in throughout the week. I do not follow a strict plan. On the weekends, I do whatever.
I wake surf, 21k spartan races, play softball and basketball.
I just uploaded a picture to GuessmyBF and was rated at 16-17% BF. I think (and the competitor who administered my Inbody) thinks I'm closer to 18%.
I can post my bloodwork of test showing normal range and my inbody scans.
Maybe I'll do a DEXA soon to compare.
I don't know what to tell you. Maybe the machine is way off and I'm 25%. The point of the thread was to get advice on cutting solely BF
During the week, I stay around 2500 calories while doing calisthenics and weighted walking every day with dumbbell work mixed in throughout the week. I do not follow a strict plan. On the weekends, I do whatever.
I wake surf, 21k spartan races, play softball and basketball.
I just uploaded a picture to GuessmyBF and was rated at 16-17% BF. I think (and the competitor who administered my Inbody) thinks I'm closer to 18%.
I can post my bloodwork of test showing normal range and my inbody scans.
Maybe I'll do a DEXA soon to compare.
I don't know what to tell you. Maybe the machine is way off and I'm 25%. The point of the thread was to get advice on cutting solely BF
This post was edited on 6/26/24 at 1:48 pm
Posted on 6/26/24 at 1:49 pm to Gings5
hit you back and looked at the inbody
i think you are carrying a shite ton of water, extra 25 lbs worth alone so you prolly need to lose
40-50lbs just to get where you want to be. Prolly have to get down to 200-205
i think you are carrying a shite ton of water, extra 25 lbs worth alone so you prolly need to lose
40-50lbs just to get where you want to be. Prolly have to get down to 200-205
Posted on 6/26/24 at 1:59 pm to Gings5
quote:
I don't know what to tell you. Maybe the machine is way off and I'm 25%. The point of the thread was to get advice on cutting solely BF
Good news is, should be able to.
Easiest way to make a quick impact would be to stop drinking. Easier said than done, I'm right there with you.
Next would be to incorporate weight training again. Doesn't have to be all the way back to powerlifting/olympic lifts, but somewhere between that and calisthenics.
Don't change your diet yet, track macros for a normal week or two so you know where you are. Adjustments can be more effective from a known starting point.
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