How Long to Drop Fat?

Training Beginners
1

I am 5’7 183lbs, I have been working out for 2 years regularly, 1 year very seriously. I have tried to add on as much muscle as possible, and in one year have gone from 165-183 lbs. Now I KNOW THAT IS NOT ALL MUSCLE, as my body fat has gone up, but I would say a good portion is muscle (my squat has gone up 70lbs 1 rep max, bench press up 45 lbs, started deadlifting so no comparison). Ok, now I added this muscle on, and the gut and flab.

I am cutting starches out of my diet, as I believe that I need to get my bf% way down (estimate it between 17-20% now).

Breakfast is typically 40 grams of protein (chicken breast, turkey, whatever) with broc, caulif, eggs, and green tea. Mid morning snack is almonds. Lunch is a huge salad with chicken breast and baconbits (salad is usually pea sprouts, cucumber, spinach, carrots) mid afternoon snack is cheesestick and orange and dinner is meat and veggies again.

To be honest I like being stronger, but I live in Hawaii and am embarrassed to go shirtless on the beach. How long does it theoretically take to shed body fat? I did the shut up program up until about a month ago (added lots of strength) now I am doing something similar but more reps and shorter breaks.

I also started doing 10 mins of HIIT at the end of my weight lifting. I know I need to do more, but my body is heavy and I am working the time up. It is getting there. Sorry for the disorganized post, but I don’t know what the answerer will want to know. I can repost and reorganize any way I need to. How do things look? How long per bf%?

2

forgot to mention- i eat some natural pb and cottage cheese before bed- 1 serving of each

don’t know if that goes into whatever anyone is going to ask- just wanted to be thourough (sp?)

i take creatine thats it

3

I would take a look at the nutrition for newbies articles that were on here a few weeks ago. I would make sure you have protein with every meal/snack. You will also want to figure out your required calorie intake and either cut calories(which is no fun) or increase your calorie Flux(more HIIT, complexes, etc) or a little of both.

BTW it took me a year of clean eating and 16 weeks of doing only a fat loss lifting program to get reasonable results but for someone who isn’t a beginner you could probably do it a lot faster.

PeterD

4

1 to 2 lbs per week. If you want to drop 5% give yourself about 10 weeks. You should be able to maintain your muscle at that pace.