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re: 3 months to beach vacation - advice on getting beach bod ready
Posted on 2/6/24 at 11:48 am to Kvothe
Posted on 2/6/24 at 11:48 am to Kvothe
If you are 5'9 165 lbs at 25%+ bf you have a lot of work to do my friend.
You need to
1) Gain a lot of muscle
2) Lose a lot of fat
You wont be able to gain as much muscle in 3 months to make a huge difference. Id suggest a 500 calorie deficit every day, minimum 30 minutes a day walking(with some hour+ days mixed in). Obviously you need to get on a lifting plan that you can feasibly manage 2-3x/week.
You need to
1) Gain a lot of muscle
2) Lose a lot of fat
You wont be able to gain as much muscle in 3 months to make a huge difference. Id suggest a 500 calorie deficit every day, minimum 30 minutes a day walking(with some hour+ days mixed in). Obviously you need to get on a lifting plan that you can feasibly manage 2-3x/week.
1
Posted on 2/6/24 at 4:17 pm to scottydoesntknow
If I could figure out how to post pics I’d let yall decide how fat I really am. I’m still in disbelief that I could be 26% body fat
Posted on 2/6/24 at 5:41 pm to Kvothe
quote:
I’m curious what you experienced guys would do in my situation under the same time constraints.
Calorie deficient
Posted on 2/6/24 at 6:25 pm to Kvothe
You aren't. Don't trust those damn body fat scales, they lie.
Posted on 2/6/24 at 8:16 pm to DrDenim
How do you get a true body fat reading? I’m not going to go out and get one, but I am genuinely curious how they come up with a “true” number
Posted on 2/6/24 at 8:19 pm to Kvothe
Get an autopsy. That’ll be accurate
Posted on 2/6/24 at 8:22 pm to Kvothe
quote:
How do you get a true body fat reading? I’m not going to go out and get one, but I am genuinely curious how they come up with a “true” number
DEXA scan is probably one of the most accurate ways
Might not be a bad idea to get one every couple years to monitor bone density if you're getting older
Posted on 2/6/24 at 8:29 pm to DrDenim
quote:
Don't trust those damn body fat scales, they lie.
They can be 10% or more off in either direction
Posted on 2/7/24 at 7:11 am to pwejr88
quote:
I’m sure I’ll get downvoted into oblivion but I did this. It worked.
I dont downvote posts people put actual effort into. Thats a reasonable crash diet IMO and obviously can get some quick results
Posted on 2/7/24 at 8:00 am to Kvothe
Due the navy method to get an idea. And what is your naval measurement and arm measurement, that will give us a better idea. But you can use the chart below to have some idea
Posted on 2/7/24 at 6:50 pm to lsu777
Ouch. Based off both of those pics I’d guess I am truly around 20%. Thanks for posting that.
Quick update since you guys took the time to offer free advice:
I’ve been eating lean meats and supplementing with shakes to reach protein goals, almost completely cut sugar (I was drinking a couple of red bulls and maybe a coke every day), and have been following greyskull principles in the gym. Also, making it a point to hit 10k steps daily, which isn’t that time consuming considering i get most of them just doing my job.
ETA: I was also eating white rice for pretty much every meal. I’ve cut that almost completely.
Quick update since you guys took the time to offer free advice:
I’ve been eating lean meats and supplementing with shakes to reach protein goals, almost completely cut sugar (I was drinking a couple of red bulls and maybe a coke every day), and have been following greyskull principles in the gym. Also, making it a point to hit 10k steps daily, which isn’t that time consuming considering i get most of them just doing my job.
ETA: I was also eating white rice for pretty much every meal. I’ve cut that almost completely.
This post was edited on 2/7/24 at 6:54 pm
Posted on 2/7/24 at 7:58 pm to Kvothe
quote:
I’ve been eating lean meats and supplementing with shakes to reach protein goals, almost completely cut sugar (I was drinking a couple of red bulls and maybe a coke every day), and have been following greyskull principles in the gym. Also, making it a point to hit 10k steps daily, which isn’t that time consuming considering i get most of them just doing my job.
this is the way. I've recently been getting back into greyskull and I love it. Chasing the log book every session is fun as frick. Enjoy 
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