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

 

[Carder]

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?

have you ever thought about having a severe calorie daficit and a great hormonal diet? you could lose 7kgs or more by eating just 1/3 of your calories, and being full while maintaining your muscle mass or most of it, i used to have a great diet that i will redo again whenever i need it, so i remember i was having 4 meals a day and kinda were full at the end of the day.
meal n1) 1 small slice of low carb high fibers and protein bread, each slice had 65 calories, 2 eggs coocked in half a spoon of bio olive oil, 30gr of lean turkey slices for a total of 290 cals
meal n2) 300gr of cocked chicken breast 400cals, with 0 cal ketchup, spinach or iceberg salad so depends 50 cals for 200gr of spinach and 20cal for 200gr of iceberg
meal n3) same as meal n1
meal n4) 150gr of minced veal 290cals , low calorie and carb tortilla 80 cals or bigger tortilla 120 cals, ketchup 0cal, a slice of cheddar cheese (25gr) 60cals and iceberg salad (200gr/20cals)
for a great total of 1.450calories daily wich for me at the time (11 months ago was the best to lose a lot of weight and mantain/lose so little muscles)
but for your specific case i dont feel like i can suggest you much, you mentioned a dad bood and you weight 93kg, i think you might be skinny fat, but again i never seen you or else so i can't give an accurate help to your problem

 

[shinigabri]

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?

I personally think that the best thing to do in this case, is a body recomp.
You want to loose 15kg in 3 months, and thats a lot bro. If you start like hard fasting or eating 1 banana a day yes, you will loose all the fat but also the muscle and you will feel like sh1t, and the worst is that when , loosed all the weight, start eating a bit more, you will gain back all the fat. Because you have to trick you body and set a new basic line about kcal manteinance intake.
The best thing to try is a combinantion about:
heavy duty program (to build muscle over time)
HIIT cardio (like boxing course or crossfit to consume even more kcal and be more atlethic)
basic diet with slowly deficit over time

for heavy duty, search online about mike mentzer or dorian yates
if you have no gym near you to do HIIT, just go basic jogging 2-3 times a week 4-5km
about diet, start removing alcool, junk food only 1 time a week, ZERO added industrial sugar, ONLY whole food like meat, potato, avokado , fruits etc.

With just this, you will feel like a monster and naturally burn fat and gain muscle, THEN, when this is starting to work out (take picture month by month to see progress) add a bit of kcal deficit in the diet

 

[Kuanysh]

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?

keto-diet

 

[holerabp]

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?

I don’t even think thats possible on steroids