How long should it take to go from 15% to 10% bf? assuming 500 cal deficit lifting heavy compounds 3 times a week

how long should it take to go from 15% to 10% bf? assuming 500 cal deficit lifting heavy compounds 3 times a week

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Depends how much you weigh and your diet type

87 kg
high protein
moderate carbs

You can lose about 4% of your body fat per week with an optimal diet and exercise routine. Exactly what that translates to depends on your weight.

Say you are 75 kg and 15%. That is 11.25 kg og fat. To get to 10% with a perfect cut (no change in lean mass) you need to lose about 4.3 kg of fat. That would take about 13 weeks, starting with a 450 calorie deficit on week 1, down to less than two thirds of that by the end.

Since measuring your calories used is very unlikely to be that precise, you need to assume that you will actually lose some muscle too. However, even if you manage to lose 1% of your lean mass every week you should only need a few more weeks to get down to 10%. However, you may end up very skinny, since that would equate to losing 20% of your overall body mass (compared to only losing about 6% with perfect muscle retention). Realistic results are probably somewhere between the two.

tl;dr four months

By my calculations 15-19 weeks.

~1lb a day if you fast
~1-2 lbs a week if you use a deficit

i dropped down from 30% to 15% in 4 months, surely it will only be a month or so more at this pace?

Can I drink tea/coffee on a fast?
If so I'll probably get through it, although if I'm still gyming I'll be tempted to drink my protien powder with water.

How much muscle will I lose if I fast?

You can expect somewhere between a 3:1 and a 1:1 ratio of fat to muscle lost.

thats fucking bullshit, you can get 10:1 on a deficit

You can do coffee/tea on fast, but be careful, too much on empty stomach can give ulcers and stomach aches.
A pinch of tobacco works better imo for food cravings

It's not ideal because they are diuretics so they make it very difficult to maintain a proper balance of hydration and electrolytes beyond 3-4 days. But they won't technically break a fast as long as they are zero calories.
A neglible amount, much less than you would lose on a defecit. Potentially none if you're lucky, and if you continue training lightly during the fast. Cole Robison (the snake diet guy) has proven this with DEXA scans on multiple occasions. I know this may seem counter intuitive if you aren't familiar with the science behind it, but it's true.

In either case make sure you get your electrolytes. Use pic related on days you train. Sip it, don't drink too much at once or might get the shits. You can also cut the concentration in half on days you aren't training. Too many electrolytes too fast can give you the shits, but this dose is still 100% safe.

Also if you want to make it ez mode, ease into it. If you go keto for a week and reduce your feeding window down as short as possible for a few days before, it makes transitioning to an extended fast incredibly easy. This way you only get hunger pangs during when your feeding window was on previous days. Also, since you're already in ketosis, you'll already be past the muscle soreness from switching over from glycogen to ketones. It brings the difficulty from a 7/10 to a 2/10. Just my two cents. YMMV.

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This faggot is talking out his ass. You don't even lose that much on a defecit ffs. You lose even less when fasting.

Can you give us some mechanistic data on the body pulling essential amino acids out of the ether while fasting?

>out of the ether while fasting
Adipose tissue isn't just 100% lipids, user. It contains water, vitamins, minerals, electrolytes, and amino acids. This nutrient storage is the purpose of adipose tissue in the first place. Extended fasting also increases HGH by around 1800% and testosterone by around 180%, as proven by the European journal of medicine in multiple studies. Not to mention, who profits from fasting? No one. There is no room for a conflict of interest to promote fasting, but there are endless profit-based motives to shut it down.

Regardless, your logic is deeply flawed. Do you need to know physics for gravity to apply to you? Does CICO only apply if you understand thermodynamics? It doesn't matter if we fully understand every deta of how and why it works yet, we've already proven that it works. Maybe try actually using the scientific method. Experiment, try it yourself. It works. Trust your own experience, don't wait for some arbitrary authority figure to tell you what to think.

>It contains water, vitamins, minerals, electrolytes, and amino acids.
Enough to sustain an active person and their muscle for an extended period? Citation absolutely needed.

math nigga. 15% -> 10% is going to be somewhere around 8-10 lbs. 1 lb is 3500 calories. You need to burn between 3500*8 (28000) and 3500*10 (35000) total calories. At a 500 cal deficit per day, you're burning 3500/wk (aka 1 lb per week, so this next part should be obvious). 28000/3500 = 8 weeks. 35000/3500 = 10 weeks.

What did you do to drop so much in such a short amount of time? What was your deficit, exercise etc.

>didn't even read the post he replied to
>still clinging to an authority to tell him what to think
>too much of a pussy to try it
>too weak minded to trust his own experiences
never gonna make it

why wouldnt you ? the faster the better

the same amount as when you do a 20 week cut.
you lose the same amount of fat and muscle. only in a lesser time period

What do you mean? I asked how this was achieved

The faster you burn weight the more of your hard-earned muscle you're going to lose with the weight.

Depends on your current weight but probably around 2-3 months. Keep in mind this requires you to adjust for a lowering tdee and not all weight lost is fat, especially on fad diets that restrict carbs or sodium.

See
Snake diet guy has proven it over and over again. No one is going to spoon feed you more than this you lazy nigger do your own research.

see
the difference wont even be noticable. the ratio of muscle to fat loss is the same.
yes you will lose muscle faster, but you will also lose fat waaay faster. so the ratio is the same. 1 just takes 2 weeks and the other 20 weeks

I would advise you to do a standard cut instead of fasting tbqh, mostly since you'll be able to make progress in the gym on a small deficit.

Stop making shit up. You lose fat less muscle while fasting, this is a proven fact. Don't just state assumptions as if they are facts because you think they sound logical enough. Why the fuck do faggots like you try so hard to go out of their way to spread made up shit like this? Just because some user in some thread said it once in a way that got him lots of approval and validation from his peers doesn't make it true. Fuck this shit is getting old.

This faggot too. See:
Stop making shit up/stating your blatantly incorrect theories as if they are facts. It's obvious neither of you know anything about fasting.

>since you'll be able to make progress in the gym on a small deficit.
This here is the only real reason one might want do a defecit over a fast.

sauce?

Found the small guy

I did try it. I lost fat and muscle at a pretty even ratio; never doing it again.

>Dooy, me no listen to white coat men, day dumb, me listen to bald short meathead instead
Cole's a fake natty. Prove me wrong.

He's a complete manlet, why would he need to roid?

To retain muscle while fasting.

Probably takes BCAA's on the down-low, too.

Uhhhhh.... WHAT THE FUCK Jow Forums?! ARE WE REALLY OK WITH PEDOPHILIA ON THIS BOARD? WHY HADN'T THIS BEEN REMOVED?

Shit, I just noitced what the ufck

Was meming but ok

Glocks are like 35 years old, they're just flat and unimpressive.

>drawing cartoon
>pedophilia
Yeah, nigga, go complain about 2D drawings while real kids are suffering out there. Good luck saving the world by doing nothing at all.

UGHH! BEGONE, PEDO!!!

doesn't matter. you have to not eat for pleasure. that's the only way.