Groink just said in other thread he is 220lb at 7% bf which got me thinking about the maths of fat loss.
I am 220lb @ 17% right now that means I am carrying 37.4lb of extra fat? (220lb x 17% = 37.4lb)
Now say I want to be 8.5 % BF, that means I have to lose 18.7lb fat.
I figured this out by diving 17% by 2 which is 8.5%. (In other words 37.4lb divided by 2 = 18.7lb fat).
Now I understand in order to lose 18.7lb fat you will also lose muscle in that process dieting too.
But the question becomes in what ratio? I am just going to go ahead and assume I will lose 2lb muscle for every pound of fat I lose.
Therefore 18.7% Fat loss will mean 37lb muscle loss.
So therefore in order for me to be 8.5% bf I will have to lose altogether 55.7lb of weight altogether (18.7lb worth of fat & the 37lb of muscle resulting from dieting and cardio).
That means in order for me to be 8.5% bf I will need to weigh close to around 165 lb.
Lets explore further.
For every lb of weight lost you need to burn of or be in deficit 3500 calories.
Therefore, 55.7lb weight loss would need to create a 194, 950 calorie deficit in total.
This mean that if you create a 2k calories deficit a day it will take 94.4 day to lose (3.2 months) for me to be 8.5% BF @ 165lb.
(194,950 divided by 2)
Lets explore further.
Lets say my TDEE is 2700 calories a day. Lets say I do one hour cardio a day which burns 400 calories + one weight training session which burns 300 calories.
That's 700 calories burned there.
Now lets say I eat 1000 calories a day.
This means I have created 1700 calorie deficit, which is still 300 calories short of target of 2000 deficit so need to add in another cardio session.
So to conclude in order for me to be 8.5% BF @ 165lb in 3.2 months I would have to do 2 x one hour cardio sessions a day + one weight training session and eat no more than 1000 calories every single day for 3.2 months straight.
And that is a mutherfucking fact.
