Reasonable Rate of Fat Loss

[reddevil]

Hi- new to the forums, and I'm learning SO much! I especially need some guidance recomping because my BF% hasn't changed a damn bit for 2 yrs, despite changes in lean mass. Hydrostatic BF test in 2013 =19% BF at 204lbs, this morning i measured 19% BF at 188 lbs. I was running Tren and TRT back in 2013, hence the greater lean mass. But as I've also learned from DG- "steroids aren't fat burners" haha- ya, I'm proof of that one. My short term goal is to reach 12% BF at 175lbs. My diet's never been on point, so I know that's the answer. I also started the SARM triple stack today to help things along, and I'm back on TRT 150mg Test Cyp/wk, so I'm wondering how much that factors in.

So on to my main question: How quickly can I drop weight (fat) without harming myself, given I'll be taking SARMs? The Hydrostatic test printout says it's safe to lose 1lb/week, and my resting metabolic rate is 2000 calories/day.

Stats: 44 years old, 5ft9in, 188lbs, lean mass 151lbs, fat 35.7 lbs- chart says if I lose 15 lbs of pure fat (not accounting for changes in lean mass), I would be 12% BF.
Diet: willing to do whatever- concept of intermittent fasting seems good. As of this moment today, I've only had 1200 cals so far, and wondering how far to push deficit without wasting away. Will the SARMS be adequate to offset catabolism, or could I benefit from adding some test, proviron, EQ? At what BF% can I add steroids to help recomp?

I've lurked at other forums in the past, but this is the first I've ever joined- mainly because the good information and sincerity I see here. Thanks for putting this together!

 

[TX TERROR]

I think your getting a little to complicated in your approach it seems quite complex at first but really when you break it down I think it's easier than you think...

Question 1. Are you tracking your macro intake on a daily basis?

If so what is your current split?

What kinda cardio are you doing each day?

You got a BMR of 2000 calories? That seems a little off for your stats. What did you use to calculate it? For generic calculation I like to use iifym.com just for the generic number. That's usually a starting point.

What's your training loom like?

H20 intake?

Diet and exurtion dictates weight loss. What methods have you attempted so far?

I will say AAS is not the answer here. I suggest you stay away. Infact I would get your diet in line before commuting to sarms. Start with the most basic aspects of your life before you add in something else to worry about. Let's get diet and training ironed out first.

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[reddevil]

Thank you for your prompt reply TX. I probably am complicating things- it sure feels like it.

Question 1. Are you tracking your macro intake on a daily basis?
No, and I see now that I should be. I really have no idea what/how much I've been eating.

If so what is your current split?
I'm not sure what's ideal for my goals- 40/40/20? Isee the iifym site has some different types of splits. If my main goal is getting lean, which would you suggest.

What kinda cardio are you doing each day?
I don't do cardio every day, but my weekly volume is okay. I live in a mountainous area with no lack of trails- I do strenuous 1.5 hr mtb rides at least twice a week with average elevation gain 2500ft per ride. I run once/wk about 6 miles. Should I be doing more consistent/frequent cardio at lower intensity?

You got a BMR of 2000 calories? That seems a little off for your stats. What did you use to calculate it?
I used the BMR estimate generated by my hydrostatic BF test guy- but you're right, it does seem off compared to iifym wich says BMR=1865 and TDEE=3032. i'll go with that. SO, based on that- I should be eating 2426 cal/day, which would be 20% reduction. Thanks, that link was helpful.

H20 intake?
You guessed it- I have no idea. :lol: Should I be accurately measuring my H20? What is recommended?

Diet and exurtion dictates weight loss. What methods have you attempted so far?
My Achilles is consistency with diet, and apparently a good understanding about the science/specifics involved. Exertion: Last summer, I actually was leaner, but never tested my BF%- I'm guessing about 15% at 167 lbs. I mostly gave up resistance training, to train with friends for 120 mile bike ride, with 16,000 ft climb. Rode alot of miles and ate what I wanted. I'm done with road riding now (a guy I trained with got killed on a double century ride) - so now it's all about the mountain bike, fast and furious. I hike mountains in the winter and ski down, so that's coming up. I have a decent garage gym- power rack, free weights- and I'm actually using them again 5x/wk- but this just started up again, going on 2 wks now. In 2013, I did crossfit with a good trainer, learned alot, but just too many damn overuse injuries, and I think that's unnecessary. So I want a balanced physique, that can help me become a better athlete. My strength to weight ratio sucks right now. Should I alternate strength/cardio days throughout week?

I will say AAS is not the answer here. I suggest you stay away. Infact I would get your diet in line before commuting to sarms. Start with the most basic aspects of your life before you add in something else to worry about. Let's get diet and training ironed out first.
Damn good advice TX- the voice of reason. I just got out of a long relationship that interfered with diet for sure, and thought "Oh shit bro, you need to get your shit sorted!" Just getting in too much of a hurry it seems. Thanks again!

 

[RickRock]

Hey brother, it looks like you really answered most of your own questions. You know the problem here and it's your diet. If you want to reduce bodyfat, you must make diet your priority, which means tracking, measuring EVERYTHING every day. You don't know how much of anything you are eating, so how can you possibly expect to lose weight when you don't know your caloric intake and breakdown of protein, carbs and fats?

Get a good calorie tracker app and track everything. Get a food scale to measure and weigh everything. Start with a good sensible macro ratio of something like 50% protein 35% carbs, and 15% fats and aim for a fat loss goal of 1-2 lbs per week. To achieve that you will need a defecit of 500-1000 per day through a combination of diet AND expenditure through exercise.

Do regular cardio daily, with 2-3 of those sessions being shorter more intense HIIT session of 15-20 minutes. Lower intensity steady state on other days for 30-45 minutes.


The sarms will definitely help you, and the triple stack is perfect for your goals, but you need the diet in check to see the most from it.

 

[reddevil]

Thanky you for the guidance- much appreciated. I have started using myfittnesspal tracker, and bought a food scale. I'm going to follow all the dietary and cardio suggestions you've given! I'm already seeing results from 1 week, and I'm committed to seeing this through. I'll update down the road when I've reached my goal BF%. Thanks again brother.

 

[drb_iac]

Thanky you for the guidance- much appreciated. I have started using myfittnesspal tracker, and bought a food scale. I'm going to follow all the dietary and cardio suggestions you've given! I'm already seeing results from 1 week, and I'm committed to seeing this through. I'll update down the road when I've reached my goal BF%. Thanks again brother.

It is pretty common to miss the diet part. Estimating does not work. Diet is the absolute hardest part. Training pales next to dieting.Dieting is hard, ..if it were easy there would not be 30% obesity. A Yogi Berra statement....diet is 90% of the fight, the other half is training. Instead of worrying about BF right now just use a scale and the mirror. I have gotten to where I can look in the mirror or just pinch around my navel and know what my bf is. Get to a healthy weight. Do your cardio 6 days/week. Aas right now will do more harm than good. Get the sarms and do the gw before bed. The biggest mistake even the athletes make is not trackng macros along with calories. You have to be very very strict with both. If you need help then just ask.

 

[RickRock]

Thanky you for the guidance- much appreciated. I have started using myfittnesspal tracker, and bought a food scale. I'm going to follow all the dietary and cardio suggestions you've given! I'm already seeing results from 1 week, and I'm committed to seeing this through. I'll update down the road when I've reached my goal BF%. Thanks again brother.

That sounds like a great plan brother! Looking forward to your updates, and if you need any more help with anything, just let me know!

 

[21infantry]

I'm probably going to get blasted for this. But I simply eat when I am hungry, I stop eating when I am full. When I do this I maintain my weight no difference in fat or mucle mass. When I want to loose weight, I eat only healthy options and ushally will maybe forgo that extra helping etc etc. To be honest this is pretty easy when you are around 14 to 16% Bf, the lower you go the harder it gets and he more you need to pay attention. For me I don't care, I think that 14 to 16% Bf range is the most pleasing to look at anyway, but that's just from a old fat powerlifter.

 

[drb_iac]

I'm probably going to get blasted for this. But I simply eat when I am hungry, I stop eating when I am full. When I do this I maintain my weight no difference in fat or mucle mass. When I want to loose weight, I eat only healthy options and ushally will maybe forgo that extra helping etc etc. To be honest this is pretty easy when you are around 14 to 16% Bf, the lower you go the harder it gets and he more you need to pay attention. For me I don't care, I think that 14 to 16% Bf range is the most pleasing to look at anyway, but that's just from a old fat powerlifter.

That is fairly common. By now if we don't know what to eat in one day then shame on us. When we tell people to count macros and calories these people have specific things they want to accomplish and have not had success doing so. If you have a serious purpose then yes count. But surely I am not at the point in my life where I am going to bog myself down with diet. The older you get the better it is to be <10BF. The joints feel better, and you have better monility,agility etc.
But certainly as time is moving along I will be able to pinch something so I just cut back for a bit. AND when I am over eating I am very much aware of it.
Plus most of the leaner people absolutely know how to eat by instinct!

 

[RickRock]

I'm probably going to get blasted for this. But I simply eat when I am hungry, I stop eating when I am full. When I do this I maintain my weight no difference in fat or mucle mass. When I want to loose weight, I eat only healthy options and ushally will maybe forgo that extra helping etc etc. To be honest this is pretty easy when you are around 14 to 16% Bf, the lower you go the harder it gets and he more you need to pay attention. For me I don't care, I think that 14 to 16% Bf range is the most pleasing to look at anyway, but that's just from a old fat powerlifter.

That's actually pretty common and normal way of eating for someone that high of body fat. Obviously you need to eat cleaner if you want to be leaner. If you are comfortable with carrying that level of body fat, then that's really all that matters. Personally I feel like a fat fuck if I get up to 9-10%, and it drives me insane, but different strokes for different folks