how much to lose in pounds if bodyfat is 18% - UK-Muscle Body Building Community

jim · 27-09-2005, 04:44 PM

i weigh 196 pounds and my bodyfat percentage is 17 how much would i have to lose to get down to 10% i think it would be around 14 pounds am i right or wrong? i have also been told that after ive cut down the next time i bulk up i will put on muscle quicker than if i stayed at 17% bodyfat is this true?

**hackskii** · 27-09-2005, 05:02 PM

13.72 lbs to be 10%
Sorry I could not be more accurate

Leaner guys bulk better making more muscle, this is correct.
Same as the higher percent of body fat guys will lose more bodyfat than the leaner guy, this is also true.

The idea here is to lose bodyfat without losing muscle or minimising that.
Many people can lose about 2 lbs of fat a week.
But you cant build muscle like you can lose fat, could take you a month or even two to gain two pounds of muscle.

jim · 27-09-2005, 05:21 PM

thanks for that so how would i diet down then? and how should i train should i still lift heavy or lighten up and do a lot more cardio?

**hackskii** · 27-09-2005, 08:37 PM

I am not a big fan of cardio.
Lifting weights with any kindof intensity will do just fine.

in fact, I am diffrent than most in my thinking.

I like to use diet to first start off losing weight along with weight training.
I would drop the carbs and start the weight loss process.
When weight loss stops then drop the carbs some more.
When weight loss stops then add cardio.
When weight loss stops add some fat burners.
By this time you will lose about where you want to be.

14 lbs, I would shoot for about 2 lbs a week for about 4 weeks,
Then I would shoot for about 1.5 lbs for a couple of weeks.
Then one lb a week or even a half a pound a week till you hit your goal.

Or go a keto type diet and lose all the weight you are looking for in 3 weeks.
Then add carbs slowly vegetables first then fruits.
Keep to the low glycemic index carbs and you will be just fine.

The thing with weight lifting and weight loss is the weight loss after weight training can be up to 3 days.
So when you are re-building muscle it is taking fuel to do so, even during rest.
Plus the more lean muscle you have the more the requirement for fuel.
You will burn even more fat the more muscle you have.
So it is kindof a double whammy here.
Do some cardio on your off days of lifting weights.

Cardio first thing in the morning is preferred.

Drink alot of water.
Ice water burns 150 extra calories per gallon.

If you have to do cardio then do it after the weights.

Stick to the lower glycemic carbs and reduce overall carbohydrate intake.

Just reducing your calories by only 500 a day will result in a 1 pound weight loss in a weeks time.
Thats either pushing away 500 cals from the table or burning 500 cals a day extra.
So pushing just 400 cals a day and burning 100 cals extra a day is still 1 pound a week.

3500 calories = 1 pound weight gain or weight loss in 1 week.

the_gre8t_1ne · 28-09-2005, 04:16 PM

I like your way of thinking!

Golden Man · 29-09-2005, 09:50 AM

Quote:

Originally Posted by hackskii

13.72 lbs to be 10%
Sorry I could not be more accurate

Leaner guys bulk better making more muscle, this is correct.
Same as the higher percent of body fat guys will lose more bodyfat than the leaner guy, this is also true.

The idea here is to lose bodyfat without losing muscle or minimising that.
Many people can lose about 2 lbs of fat a week.
But you cant build muscle like you can lose fat, could take you a month or even two to gain two pounds of muscle.

Ive had my body fat test done official and I was told that I had 13.3% bodyfat and I 196 aswell how much would I have to lose to get to 4.5%-6% bodyfat

**hackskii** · 29-09-2005, 04:01 PM

Quote:

Originally Posted by king1

Ive had my body fat test done official and I was told that I had 13.3% bodyfat and I 196 aswell how much would I have to lose to get to 4.5%-6% bodyfat

To get that low is not only unhealthy but very very hard to get down to that.
I had a mountain bike racer friend and he was 6% pretty consistant and that guy was always sick.
Id drop to about 10% any less and it is not that healthy.
Less is not better.

Golden Man · 29-09-2005, 06:00 PM

Quote:

Originally Posted by hackskii

To get that low is not only unhealthy but very very hard to get down to that.
I had a mountain bike racer friend and he was 6% pretty consistant and that guy was always sick.
Id drop to about 10% any less and it is not that healthy.
Less is not better.

True 10% is very low but last year competed at a natural show too soft and was 13stone 3ish so I was thinking 12st8-10 would make me not appear soft.

Hopefully mr paul scarborough can help me(just need to listen).

**Pscarb** · 30-09-2005, 11:09 AM

yep you do but i am sure you won't make the same mistake again...

well to get to 6% you need to lose approx 7.3% so you need to lose 14.35lbs BUT as pointed out unless you are intending to compete in a weight category then weight is irrelevant..

27-09-2005, 04:44 PM	#1 (permalink)
jim Newbie Trainer Join Date: Mar 2005 Posts: 37	how much to lose in pounds if bodyfat is 18% i weigh 196 pounds and my bodyfat percentage is 17 how much would i have to lose to get down to 10% i think it would be around 14 pounds am i right or wrong? i have also been told that after ive cut down the next time i bulk up i will put on muscle quicker than if i stayed at 17% bodyfat is this true?

27-09-2005, 05:02 PM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	13.72 lbs to be 10% Sorry I could not be more accurate Leaner guys bulk better making more muscle, this is correct. Same as the higher percent of body fat guys will lose more bodyfat than the leaner guy, this is also true. The idea here is to lose bodyfat without losing muscle or minimising that. Many people can lose about 2 lbs of fat a week. But you cant build muscle like you can lose fat, could take you a month or even two to gain two pounds of muscle. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-09-2005, 08:37 PM	#4 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	I am not a big fan of cardio. Lifting weights with any kindof intensity will do just fine. in fact, I am diffrent than most in my thinking. I like to use diet to first start off losing weight along with weight training. I would drop the carbs and start the weight loss process. When weight loss stops then drop the carbs some more. When weight loss stops then add cardio. When weight loss stops add some fat burners. By this time you will lose about where you want to be. 14 lbs, I would shoot for about 2 lbs a week for about 4 weeks, Then I would shoot for about 1.5 lbs for a couple of weeks. Then one lb a week or even a half a pound a week till you hit your goal. Or go a keto type diet and lose all the weight you are looking for in 3 weeks. Then add carbs slowly vegetables first then fruits. Keep to the low glycemic index carbs and you will be just fine. The thing with weight lifting and weight loss is the weight loss after weight training can be up to 3 days. So when you are re-building muscle it is taking fuel to do so, even during rest. Plus the more lean muscle you have the more the requirement for fuel. You will burn even more fat the more muscle you have. So it is kindof a double whammy here. Do some cardio on your off days of lifting weights. Cardio first thing in the morning is preferred. Drink alot of water. Ice water burns 150 extra calories per gallon. If you have to do cardio then do it after the weights. Stick to the lower glycemic carbs and reduce overall carbohydrate intake. Just reducing your calories by only 500 a day will result in a 1 pound weight loss in a weeks time. Thats either pushing away 500 cals from the table or burning 500 cals a day extra. So pushing just 400 cals a day and burning 100 cals extra a day is still 1 pound a week. 3500 calories = 1 pound weight gain or weight loss in 1 week. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

28-09-2005, 04:16 PM	#5 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,027	I like your way of thinking! __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-09-2005, 11:09 AM	#9 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,178	yep you do but i am sure you won't make the same mistake again... well to get to 6% you need to lose approx 7.3% so you need to lose 14.35lbs BUT as pointed out unless you are intending to compete in a weight category then weight is irrelevant.. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

27-09-2005, 05:21 PM	#3 (permalink)
jim Newbie Trainer Join Date: Mar 2005 Posts: 37	thanks for that so how would i diet down then? and how should i train should i still lift heavy or lighten up and do a lot more cardio?