How long will it take to drop another 3 -4 in my BF%

[jinxx]

I've been on a cutting diet for about 3 weeks now and I think my BF% is around 11 now. The first place where I started to loose fat was clearly on my arms and legs and now my upper abs are slowly coming through (only when flexing). My goal is a BF% of about 8 or 9% so I can finally start bulking (and eating) again. I do a 30-40 mins cardio session on a empty stomach about 3 or 4 times a week, and a HIIT cardio session of about 5-6 mins (15 secs sprint, 45 slowly jogging) about 4 -5 times a week. My diet is fine (and I barely cheat) and do a full body workout about 3 times a week because I'm still a rookie (started training 2 months ago). I do want to change my training scheme soon enough tho.

TIA

[bradley]

It would depend on various factors, such as degree of calorie deficit, bf setpoint, etc., and basically the answer would vary person to person. Just continue creating a moderate calorie defict through diet and activity and implement refeeds if necessary.

[hemants]

0.5 to 1 lb per week. You'll have to do the math :)