Hello to all the wonderful people of this forum.

I have a few quick questions that I was hoping the wiser ones here could help me out with

Currently according to my bathroom scale, Im at 75kg and 19.4% BF.

Im 31 years old and 183cm tall. Not chubby but do have some love handles that I would like to get rid of.

My friend has challenged me that I can't get my BF% from 19% to 12% for new years.

I'd like to know if this is possible at all.

I work from home so I have plenty of time to dedicate to this project if I say yes to the challenge. I also have a spinning bike at home that I can use and a gym membership.

If this is possible, what kind of routine would you recommend that I go through?

What should my diet look like and how many calories should I be taking in every day?

Thanks in advance. Please let me know if you need anymore information to help me here

Alex.

How can you be 6' 19%BF and only weigh 165lbs???? There is no way you can be that high of BF at 165lbs and 6'. I would take this bet and go by the 19% figure. Your probably way less then that and will only have to shed like 3-4%

Well I think its prolly because i dont have heavy bone structure? I have wrists like a girl :P

my bathroom scale says im 19.4% BF.

Yes you can. Easily.

lol maybe you guys are right but.... I dont think a bathroom scale is an accurate way to measure bf I would get it re-checked by a trainer or something

work on getting some muscles instead imo, otherwise google "PSMF" and "rapid fat loss" by lyle mcdonald.

His scale is definitely inaccurate. I bet he's even fatter than that.

Kinda a suboptimal time to try to hardcore cut considering Thanksgiving and Christmas imo.

friend of mine is 5'7 165 and had his bf tested electrically and it came up at 28%. another friend of mine is 6' 145 and with virtually no muscle and i'd be surprised if he wasn't 10% body fat. give him 20 more pounds of mostly fat and he's at 20% easy.


your problem is you're light enough you could lift and gain some weight and still lower your bf%, but your best chance at making this bet is ethiopia style.

god you must have zero muscle, I think you'd be better off doing a squat/bench/deadlift bet

bioimpedence

BLOWS

fin

Thanks Soulman. Im gonna give the Rapid Fat loss program a shot. Already downloaded the ebook and ordered supplements. Thank you!!!

wow its not going to look good

In before concentration camp pictures

To add something of value - Im 182 cm and about 83kg with 14-15% bodyfat. I look fairly normal with just a bit of a belly and love handles - if you get to under 70kg to achieve your goal you will just look really thin but with very little muscle.

Binbs, listen to these guys. If you care about appearance, slim down if you want first but def get on a weight lifting program afterwards. Otherwise you'll just be thin.

Awesome six pack on the dude there imo!

Lol even though I knew it was Christian Bale in that movie I kept forgetting it was him. The movie was alright, I thought it was a little predictable.

And lol@ people who say stuff like OMG Christian Bale is such a good actor he lost all that weight for the Machinist or OMG Tom Hanks is such a good actor he lost all that weight for Castaway.

They are good actors because they are talented and very hard workers. Give me millions and enough time I'll lose a bunch of weight and look emaciated and thin.

And OP, get stronger before worrying about losing body fat. The problem will help fix itself when you do this.

Def agree with you there Soulman. The plan is to lose the extra bodyfat and then start gaining muscle mass. I have kinda wide hips so extra bodyfat sits on the sides too much and doesnt look that great.

Ill prolly go with a clean bulk and weight training once Ive become leaner.

Thanks again guys

this!

It won't happen even with a PSMF (which is an awful idea). You simply don't have enough time. Also, your bodyfat is almost guaranteed to be higher than 19.4, scales are notoriously inaccurate and even calipers give low readings due to visceral fat.

You would lose fat much easier and faster if you focus on gaining muscle first. Doing it the other way is going to make it harder to lose fat at all.

I think PSMF is the worst thing to hit this forum. Obviously there is a place for it, but it's a bad idea for most people and is thrown around without much thought. "Oh you're 6' 150lb and soft? Do a PSMF." gmab

sadly gotta agree.

Lyle sells RFL so hard now. But like, right at the beginning of the old book is a multi-page disclaimer that says PSMF is a suboptimal approach to dieting. It is such a bad idea so often that I would almost never recommend anyone do it under any circumstances at this point. No one but an experienced bodybuildr is ever even half happy with results, and the weight gain relapse rate is probably close to 100% for non-obese individuals.

I tried to talk someone out of a two month long PSMF.