Want to lose a serious amount of fat

[Samuel.h2004]

When I first started the gym I was 260 pounds of fat. Then I started eating super clean and did one cheat meal a week. After 8 months I was down to 170. I got super skinny then decided to bulk up. I got up to 240 and gained some serious Muscle. I was very atheistic for a while but now I’m about 206 pounds and want to get super lean. Like 6% body fat. I am currently 20% fat. Ware do i start?

 

[CJ]

Fix your training. No offense, but you like someone who's brand new to the gym. If you've been training for awhile, something is wrong.

 

[snake]

6% is for stepping on stage and below 10% is the valley of death where you don't want to spend much time in. Forget that idea. Get to 14-16% and enjoy yourself and the gains.

 

[Send0]

Losing fat is 95% diet.

I assume you are tracking the food you eat in a food diary/log?

Please post your diet in detail, don't skip anything. Also lost the amount of total calories, protein, and fat you take in daily.

 

[buck]

The principles that caused the first 90 pounds of weight loss will work for what you want. It is not rocket science. Expend more calories then what is taken in. Hard workouts to retain and maybe even grow some more muscle help.

 

[eazy]

Ware do i start?

you went from 260 to 170.

you should be giving us advice. well done.

why do you think you need to do something different than what you did to accomplish that?

 

[A1c]

Mounjaro!

 

[Kraken]

6% is for stepping on stage and below 10% is the valley of death where you don't want to spend much time in. Forget that idea. Get to 14-16% and enjoy yourself and the gains.

Seriously this. I don't even know if maintaining 6% routinely is even possible if you want to remain healthy. I have never been close! Even maintaining 10% is going to give you limitations most people don't want. Do you ever go out? Want to have the occasional beer or glass of wine? I'm shooting for about 15% as a norm.

 

[andy]

can only tell u what I do when I get serious about fat shredding:

cardio 2x a day (morning 25min, fasted!! + 25min PM after workout)

periodisation of ccalorie intake:
2-3weeks low ccal
1 week medium (this is the week when I would lose more weight cause metabolic rate is rocket-high)
(that could change from low to high or super low to medium- depends how my metabolism comes out)
repeat.

honestly u need to find your way for your body.

!!no cheatmeals if Im shredding!!


hope it helps.