How long to lose 5% b/f?

J

Jeffrey99

0
So I went over to my gym, LA Fitness and I got my b/f %. It's 15.2% but I don't know how accurate that measurement is. It was using a gripping device where the trainer asked for my weight,height, and age. How long will it take to lose 5% b/f?What do I need to do?

My current workout and some information:
Age/Sex:17/Male
Weight:134 lbs.
Height:5'8
30 min on stationary bike(moderate intensity)
30 min on elliptical(moderate intensity)
15-20 min jogging on treadmill(moderate intensity)

For weight training I use the weight machines instead of free weights but I don't exactly know what i'm doing in terms which machines I should be using.Normally I weight train for 30 min.
 
At only 134 lbs and at a height of 5'8'' you are not carrying that much muscle if you are 15% bodyfat. Worry more about making muscle gains and stick with free weights.
Try starting out with a full body workout 3 times a week MON WED FRI
Cardio on TUES THUR for 30-45 minutes
Weights should take about an hour
Try eating healthier 5-6 small meals a day with lean protein and complex carbs in each.
 
Thanks for the reply...how long do you think it'll take to drop 5% b/f?


2348 is the amount of calories I need per day.But I've cut it down to 1908.Is it a good idea to take protein supplements?Although I've cut down on all and any sweets and sodas I still like to eat tortilla chips. =]It's only 1 gram of saturated fat per serving...would that honestly hurt?A lot of the foods in my house are like that...at most 1-2 g of Saturated and/or Trans fat per serving.I've increased my fruit and vegetable in-take and I've always liked to eat chicken and turkey.
 
get shot of all trans fats, no excuses!! you still need some saturated fats but dont use that as an excuse to eat rubbish, you'll get enough from meats and in with the good fats.

tortillas are wasted kcalories, processed, preservatives etc etc. its the old case of you get out what you put in.

have them as an occasional treat but not a staple part of your diet.
 
To answer your question about losing 5% bf, let's do the math:

1. Assuming your bf is correct, and I really doubt it is as those impedance thingies are not very accurate, your 15% bf translates to 20# fat and 114# non-fat.

2. To have 10% bf, your goal, you would have to weigh 126 with 12# of fat, assuming you don't lose any muscle while cutting, which is very unlikely.

3. Thus, you need to lose 8# of fat and try to minimize your muscle loss.

4. 3500 calories = 1 # fat, so you need to have a total deficit of 28,000 calories

5. With a deficit of 400 calories / day, it would take you 70 days (10 weeks) to achieve your goal.

That ASS-U-MEs that your body fat numbers are correct and there is no muscle loss.
 
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benelson101: Thanks for the advice...and i'll take it.No more tortilla chips.

g8r80:Right lol...yeah I was a little bit sketchy when they gave me the final results.I'll most likely get another reading from somewhere else or to confirm it. So basically I should do a lot of weights to maintain my muscles or gain muscle mass?
 
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Jeffrey99 said:
benelson101: Thanks for the advice...and i'll take it.No more tortilla chips.

g8r80:Right lol...yeah I was a little bit sketchy when they gave me the final results.I'll most likely get another reading from somewhere else or to confirm it. So basically I should do a lot of weights to maintain my muscles or gain muscle mass?
Click to expand...

You can't gain muscle mass when cutting. The least you can do is maybe maintain a little muscle if your lucky, but most people lose muscle when cutting. Unless its newbie muscle.
 
BigStew said:
At only 134 lbs and at a height of 5'8'' you are not carrying that much muscle if you are 15% bodyfat. Worry more about making muscle gains and stick with free weights.
Try starting out with a full body workout 3 times a week MON WED FRI
Cardio on TUES THUR for 30-45 minutes
Weights should take about an hour
Try eating healthier 5-6 small meals a day with lean protein and complex carbs in each.
Click to expand...

completely agree. i would worry so much with numbers (bf %) right now of you are 5'8 134lbs.. bulk up, put on some muscle, then cut.
 
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