How Can I Lose 15kg in 3 Months and Still Build Some Muscle?

[FattyBarty]

I’m 18, 187 cm, 93 kg, and I’ve got a crazy dad bod, I genuinely look clapped and want to change that fast. My goal is to lose around 15 kg in 3 months, but I also want to put on some muscle so I don’t end up skinny-fat.

Does anyone have a solid gym plan I can follow, or advice on how to balance aggressive fat loss with building some mass?

 

[c0re]

I’m 18, 187 cm, 93 kg, and I’ve got a crazy dad bod, I genuinely look clapped and want to change that fast. My goal is to lose around 15 kg in 3 months, but I also want to put on some muscle so I don’t end up skinny-fat.

Does anyone have a solid gym plan I can follow, or advice on how to balance aggressive fat loss with building some mass?

starve consume only liquid

 

[FattyBarty]

starve consume only liquid

yeah but then im gonna loose muscle not gainn and i'll get the skinny fat look

 

[c0re]

yeah but then im gonna loose muscle not gainn and i'll get the skinny fat look

nigga lose weight i did the same thing fuck muscle lose weigth

 

[korhex]

I’m 18, 187 cm, 93 kg, and I’ve got a crazy dad bod, I genuinely look clapped and want to change that fast. My goal is to lose around 15 kg in 3 months, but I also want to put on some muscle so I don’t end up skinny-fat.

Does anyone have a solid gym plan I can follow, or advice on how to balance aggressive fat loss with building some mass?

Agressive cut for 3 weeks then maintenance 1 week keep repeating till 6 months and go to the gym 2 times upper lower

 

[FattyBarty]

nigga lose weight i did the same thing fuck muscle lose weigth

how much u loose g

 

[FattyBarty]

Agressive cut for 3 weeks then maintenance 1 week keep repeating till 6 months and go to the gym 2 times upper lower

How big of a defecit u talking?

 

[c0re]

How big of a defecit u talking?

until u look good in your eyes bhai
u can always build muscle tho

 

[korhex]

How big of a defecit u talking?

400 cal max , if u do too much ur metabolism slows down and ur body adapts that's why 4th week u get back to eating maintenance and keep the cycle

 

[korhex]

400 cal max , if u do too much ur metabolism slows down and ur body adapts that's why 4th week u get back to eating maintenance and keep the cycle

IF ur natty u wont gain muscle while aggressive cutting , u might even loose a little

 

[FattyBarty]

IF ur natty u wont gain muscle while aggressive cutting , u might even loose a little

All I'm on right now is creatine. I've got basically no muscle, super untrained body and some gyno too. Not sure how to approach this without fucking it up more – like if I lose too much weight or any muscle I might end up looking even worse (saggy or whatever). But yeah, I'll give the 400 cal deficit a go with a maintenance week every 4 weeks while working out. Also me rn for reference:

 

[korhex]

All I'm on right now is creatine. I've got basically no muscle, super untrained body and some gyno too. Not sure how to approach this without fucking it up more – like if I lose too much weight or any muscle I might end up looking even worse (saggy or whatever). But yeah, I'll give the 400 cal deficit a go with a maintenance week every 4 weeks while working out. Also me rn for reference:
View attachment 4530146

with ur body comp if i was u i would lean bulk and go gym 4 time a week Uper lower

 

[Retaspammer]

All I'm on right now is creatine. I've got basically no muscle, super untrained body and some gyno too. Not sure how to approach this without fucking it up more – like if I lose too much weight or any muscle I might end up looking even worse (saggy or whatever). But yeah, I'll give the 400 cal deficit a go with a maintenance week every 4 weeks while working out. Also me rn for reference:
View attachment 4530146

Add some cardio, and try to do something for your posture from what i see