View Full Version : 4% BF in 4 months

04-19-2003, 07:38 PM
I have decreased my bodyfat % from 23.9 down to 19.9. I am 32 years old. 5.6 {currently 178} was 203. I did it mostly on cardio. Running 3 times a week and playing basketball 3/5 times a week. I would like to drop down to 15% by the end of june. Over the past 4 months I have been eating better.. lowering my intake of soda. and crap food... Any Ideas would be helpful? thanks:help:

04-19-2003, 10:46 PM
Well, it sounds your own the right path. Just keep doing what you're doing.

04-20-2003, 01:18 AM
By the sounds of things you are not training with weights, if your not do so. This will help turn you into a fat burning furnace, as the more muscle you have on board the more calories you will burn per hour whatever you do.

Aim to keep protein moderately high as protein and its aminos supplied are anti-catabolic therefore your body will try to hold onto the muscle you have and rely on your fat storage for fuel.

If you do add weights id probably lower your cardio a bit, maybe basketball 3 times and running once per week, see how your fat loss is going and you can always add more if you hit a sticking point.

Hope this helps and good luck,


04-20-2003, 01:55 AM

Congrats on the progress you have made so far. I am sure many of the experts that on this board will provide great advice on making even better progess.

I am not an expert, however, I do see something interesting with your weight loss/bF loss ratio. Based on the data you provided,

Your body weight was at 203 with a BF of 23.9 % which means your body fat was 48.5lbs.

Your body weight is now at 178 with a bf of 19.9 % which means your body fat is now at 35.4 lbs.

Therefore, weight loss was (203-178)= 25lbs and fat loss was (48.5-35.4) = 13.1lbs.

I don't know, but I think that looks petty good for 4 month. Over half of the weights that you lost were fat. My opinion is that you did very well.

Maybe if you continue with what you're doing and add weight training to your program, it would reduce the amount of muscle loss as you continue.

Anyway, good luck.


04-20-2003, 04:50 AM
I would recommend getting adequate protein (approx 1g per lb. of bw), eat low GI carbohydrates, and don't skip out on the healthy fats.

If you are not doing so then start weight training which will help you retain muscle when dieting and hopefully decrease some of the muscle loss that you have seen thus far. You could also see some muscle growth as well if you are new to training. Congrats on the weight loss thus far.

04-20-2003, 06:35 AM
thanks everyone...

04-20-2003, 12:05 PM
Originally posted by mantis

I don't know, but I think that looks petty good for 4 month. Over half of the weights that you lost were fat. My opinion is that you did very well.

I'd place money on the fact that if he had been lifting weights during that time, the ratio would have been even more favourable.

04-20-2003, 04:58 PM
? about weights.. Should i be lifting with low weight / high rep or heavy weights / low reps.. I was thinking about breaking it down to 3 day split..M,W,F weights and T/R/S cardio..thanks for all the info..

04-20-2003, 05:00 PM
Might want to check out one of the WBB routines on the main page.

04-20-2003, 06:57 PM
Thats easy you can do it with no prob. I Lost 4 % in a month in a half with diet, cardio, lifgting and a ECA.

Saint Patrick
05-08-2003, 11:56 PM
Congrats on the bf% loss.

05-09-2003, 04:32 AM
Originally posted by Saint Patrick
Congrats on the bf% loss. :withstupi

05-09-2003, 07:17 AM
Also, try to eat low GI carbs throughout the day except for post-workout. That's when your body is more open to carbs.