can someone give me a plan to get to 12% in 4 weeks and what bf % am i now

[ntstephn]

want to keep muscle need to start tmr need a plan maintenance is 2200 willingly to do a lot of cardio and heavy deficit

 

[ntstephn]

want to keep muscle need to start tmr need a plan maintenance is 2200 willingly to do a lot of cardio and heavy deficit

bump

 

[peterk1287]

Eat at a 300 calorie deficit, how many calories do you eat rn ?

 

[ntstephn]

Eat at a 300 calorie deficit, how many calories do you eat rn ?

i’m eating 1500 down 3 pounds this week but lowk ate my maintenance today need to be 12 soon

 

[kzch72]

glp1 and jerking off 24/7 to avoid hunger

 

[peterk1287]

i’m eating 1500 down 3 pounds this week but lowk ate my maintenance today need to be 12 soon

How much cardio do you do

 

[peterk1287]

glp1 and jerking off 24/7 to avoid hunger

Hes gonna lose muscle that way

 

[HexumReincarnated]

why do you have dog filter on i hate that so i hate you

 

[ntstephn]

glp1 and jerking off 24/7 to avoid hunger

but how many cals

 

[ntstephn]

why do you have dog filter on i hate that so i hate you

lucas method

 

[blinkers]

want to keep muscle need to start tmr need a plan maintenance is 2200 willingly to do a lot of cardio and heavy deficit

read my dnp thread bro

https://looksmax.org/threads/my-stack-to-get-to-10-bf.2076168/

 

[ntstephn]

How much cardio do you do

5 hours weekly 3.0 10 incline tread

 

[ntstephn]

read my dnp thread bro

https://looksmax.org/threads/my-stack-to-get-to-10-bf.2076168/

no dnp i need to start tmr on my stack rn which is reta and tesa + ipa

 

[peterk1287]

5 hours weekly 3.0 10 incline tread

Eat 1200 and do 6.5 hours weekly

 

[ntstephn]

Eat 1200 and do 6.5 hours weekly

will i lose muscle or will stay the same

 

[peterk1287]

will i lose muscle or will stay the same

Eat 1200 , but eat more protein, you’ll stay the same muscle wise

 

[ntstephn]

will i lose muscle or will stay the same

and would 10 hours be too much

 

[peterk1287]

and would 10 hours be too much

Of cardio ? 8 would be max

 

[ntstephn]

Of cardio ? 8 would be max

okay and what bf would i be if i was doing 2-3mg reta 1000-1200 cals and 8 hours cardio

 

[peterk1287]

okay and what bf would i be if i was doing 2-3mg reta 1000-1200 cals and 8 hours cardio

How much protein would you get in ?

 

[ntstephn]

How much protein would you get in ?

120

 

[ntstephn]

120

to like 150

 

[peterk1287]

120

Up the protein to 200 and then that could work, protein intake too small

 

[ntstephn]

Up the protein to 200 and then that could work, protein intake too small

how will i hit 200 on 1200

 

[ntstephn]

Up the protein to 200 and then that could work, protein intake too small

won’t i maintain eating my bw in protien