Need adivce: My goal is too LOSE weight, so should I only focus on cardio?

[humble Hermit]

^^^that is 5%

So if my lean Body Mass is 187 and I'm currently @ 25% bf, what would be my BF at that weight?


BTW that picture is misleading.

He's my height, weighed in @195 at draft combine with 12%bf

I don't think that's far fetched unless I'm understanding something wrong

 

[MMS]

if you had 187 LEAN BODY MASS as in bones,organs,muscle etc

you would be 265lbs+ @ 25% bodyfat

 

[humble Hermit]

if you had 187 LEAN BODY MASS as in bones,organs,muscle etc

you would be 265lbs+ @ 25% bodyfat

Yup. I'm 255. Smoking weed everyday and death in family caused me to go from 210lbs in 2011 to 255 now. The picture I posted of Daniel Cormier was when he was fighting @ 250lbs.

So was I correct when I said getting to 187 would make me around 3%?

 

[Stinky Diver]

3200

15 pounds a month is going to be tough over the holidays very, is that realistic @Drigo?

If you're just starting out, 15lbs a month for about 4-5 months is very doable. Starting over the holidays are the tough BUT once you mentally beat it, the rest of the diet seems like nothing.

 

[MMS]

Yup. I'm 255. Smoking weed everyday and death in family caused me to go from 210lbs in 2011 to 255 now. The picture I posted of Daniel Cormier was when he was fighting @ 250lbs.

So was I correct when I said getting to 187 would make me around 3%?

you will die before you reach that %, no beef but bodyfat less than 6 require steroids, insulin, and other unreasonable means that arent feasible for more than a day at best

furthermore if you are indeed 5'9" as was I, there is zero chance you have 187 LBM

i assumed i was 28% when i took this picture

Spoiler

the truth was i was over 40%

as i wrote in my guide here, do NOT get fixated on lean bodymass or BF%

the key for someone your size is:

1)gain as much strength as possible and build up your LBM(which is possible with obese people, and a grave mistake i made relying on the treadmill/elliptical early on)
2)overcutting with your cals, i used to do -1500cals some days(with cardio) just because i thought i was doing it right
3)under eating when it comes to protein

ive been there, and went through the trials, if i could do it again. Id do it slower for one, and id put so much more emphasis on lifting

even still my progress worked out ok

im telling you these things because i went through them too, and folks in my forum if i can help it id rather yall not have to deal with the disappointment that i did

today i weigh 155lbs

if you still think i didnt do the same things youre doing:

 

[humble Hermit]

you will die before you reach that %, no beef but bodyfat less than 6 require steroids, insulin, and other unreasonable means that arent feasible for more than a day at best

furthermore if you are indeed 5'9" as was I, there is zero chance you have 187 LBM

i assumed i was 28% when i took this picture

Spoiler

the truth was i was over 40%

as i wrote in my guide here, do NOT get fixated on lean bodymass or BF%

the key for someone your size is:

1)gain as much strength as possible and build up your LBM(which is possible with obese people, and a grave mistake i made relying on the treadmill/elliptical early on)
2)overcutting with your cals, i used to do -1500cals some days(with cardio) just because i thought i was doing it right
3)under eating when it comes to protein

ive been there, and went through the trials, if i could do it again. Id do it slower for one, and id put so much more emphasis on lifting

even still my progress worked out ok

im telling you these things because i went through them too, and folks in my forum if i can help it id rather yall not have to deal with the disappointment that i did

today i weigh 155lbs

if you still think i didnt do the same things youre doing:

I'm not doubting you cause I read this sub forum a lot and you provide much knowledge but I know for a fact that I'm about 27% BF.I know BF can be off @ times using machines but I got tested by reputable trainers @ the gym I go to, that's kinda big in my area. I'm 255 but I still have a visible 6 pack. Once again i know you know your stuff, not doubting you but I trust my trainers more?




I see people post lists and such, but everything doesn't work for everybody.
If you say Dan Cormier LBM is 160 @ most, then something must be off.

 

[MMS]

the trainers lie and likely got their license via an online test
http://www.the-coli.com/1845584-post4.html

those bodyfat % you see listed on my pad, i did 7 point manual caliper tests at the same locations every week

i can show you the path, but i cant walk it for you

good luck

 

[humble Hermit]

the trainers lie and likely got their license via an online test
http://www.the-coli.com/1845584-post4.html

those bodyfat % you see listed on my pad, i did 7 point manual caliper tests at the same locations every week

i can show you the path, but i cant walk it for you

good luck

I'll revisit this when I get to 190 . But my doctor told me the same thing once on BF though......Guess he was lying too...(on 2nd thought..maybe he was He was the redskins lead Doctor)

 

[Sad Bunny]

@MMSex

My maintenance is 2498

I got it from here. How to Count Calories to lose weight


I eat about 1800-2000 per day

I run 3-4 miles on elliptical and burn about 700 a session

Weights are two to three times per week

What next?

 

[MMS]

1)How are you arriving to that 1800-2000 number?
2)what are your stats? age, height, weight?
3)limit your cardio to 45min from here on out
4)do you squat/deadlift?

if you do squat/dl you wont want to cardio

before you assume 1800-2000 take a minute to analyze how you are counting

im not talking some idealized diet, im talking day to day. If you arent writing it down or using an app like myfitnesspal or lose it, your intake may be off

 

[Sad Bunny]

@MMSex

I am using Noom, and I write everything I eat down

I eat salads, subway sandwiches, fruits and veggies, etc

Only drink water, too

My weight routune is ass.... I am seeing a personal trainer to develop a routine soon

I do chest, bis, tris, back, shoulders

Any advice is appreciated

 

[MMS]

@MMSex

I am using Noom, and I write everything I eat down

I eat salads, subway sandwiches, fruits and veggies, etc

Only drink water, too

My weight routune is ass.... I am seeing a personal trainer to develop a routine soon

I do chest, bis, tris, back, shoulders

Any advice is appreciated

check your pm

 

[The ADD]

If you're just starting out, 15lbs a month for about 4-5 months is very doable. Starting over the holidays are the tough BUT once you mentally beat it, the rest of the diet seems like nothing.

Its doable but as I excepted he is big but not that big. He is roughly the same size I was two years ago and the same height. I could be wrong and I'm no expert but that amount of weight loss over that period just seems like torture to me. Eventually he won't be able to lose that much and he would have to be prepared for that mentally. I say all of this because I was chasing numbers like he was and I am still struggling with it mentally. At 250 pounds 30-40 is going to look major to people looking in from the outside.


At the core I want dude to get there but not at the risk of working himself into the ground.

 

[TLR Is Mental Poison]

If you're just starting out, 15lbs a month for about 4-5 months is very doable. Starting over the holidays are the tough BUT once you mentally beat it, the rest of the diet seems like nothing.

60lbs in 4 months Maybe if you are like 80% BF

And MMSex is right (although a bit long winded), my rule of thumb is take whatever BF% you think you are and multiply it by 1.5, esp if youre doughy

And dont fckin worry about BF, just worry about strength, numbers on the scale and waist size... thats all it really comes down to

Theres no accurate way to measure body fat barring being dunked in a pool and having your density checked scientifically. So anything anyone tells you in a "visual assessment" is garbage, those electrolysis scales are garbage, hell to a degree caliper measurements are garbage.

 

[Stinky Diver]

60lbs in 4 months Maybe if you are like 80% BF

And MMSex is right (although a bit long winded), my rule of thumb is take whatever BF% you think you are and multiply it by 1.5, esp if youre doughy

And dont fckin worry about BF, just worry about strength, numbers on the scale and waist size... thats all it really comes down to

Theres no accurate way to measure body fat barring being dunked in a pool and having your density checked scientifically. So anything anyone tells you in a "visual assessment" is garbage, those electrolysis scales are garbage, hell to a degree caliper measurements are garbage.

Well, I was...That's all Im basing it off.