How long should it take to lose 5kg (11lbs)?

[celcel]

I'm 75kg atm, 6'0. I want to cut to 70kg and then bulk to 80. How long should it take to do this so I don't lose too much of the very little muscle I have?

 

[hebbewem]

A day

 

[Lars]

Like 10 weeks

 

[celcel]

Like 10 weeks

damn fr? I was hoping I could do it in a month.

 

[Lars]

damn fr? I was hoping I could do it in a month.

You can but they say 1 lbs a week is a healthy way

 

[celcel]

You can but they say 1 lbs a week is a healthy way

fuck that tbh. Even if I lost a lot of muscle by doing it too quickly i'd swiftly gain it back with muscle memory after I start bulking right?

 

[Lars]

fuck that tbh. Even if I lost a lot of muscle by doing it too quickly i'd swiftly gain it back with muscle memory after I start bulking right?

Hmmm i dont know my friend

 

[Deleted member 14138]

I'm 75kg atm, 6'0. I want to cut to 70kg and then bulk to 80. How long should it take to do this so I don't lose too much of the very little muscle I have?

2-4 weeks. And if you are 6 feet tall, you are most likely not gonna get much bigger than 73 kg naturally. Unless of course if you are black, then you could probably get to 80 kg. But assuming you are any other race, I would just cut to 70 kg then stay there.

 

[celcel]

Unless of course if you are black, then you could probably get to 80 kg.

yeah... that's now how it works.
Is everyone here gay for black men or what?

 

[Deleted member 7509]

Your first 5kg will be the fastest. Around 2 weeks maybe, that will mostly be waterweight. If you don't have water weight rn, maybe about 4-5 weeks if u do it super fast

 

[celcel]

Your first 5kg will be the fastest. Around 2 weeks maybe, that will mostly be waterweight. If you don't have water weight rn, maybe about 4-5 weeks if u do it super fast

I don't understand what water weight is tbh. Isn't that literally just water? How do you lose that? And I mean my weight kinda fluctuates. I was 78kg a few weeks ago and I tried to cut down on the shit I ate and I was surprised to see i'm 75kg today.

 

[Deleted member 7509]

I don't understand what water weight is tbh. Isn't that literally just water? How do you lose that? And I mean my weight kinda fluctuates. I was 78kg a few weeks ago and I tried to cut down on the shit I ate and I was surprised to see i'm 75kg today.

ye. idk how it works tbh. I just know that if you don't eat anything and barely drink anything, you will lose 2kg by the end of the day. Obv that's not fat, just water

 

[Deleted member 16262]

I'm 75kg atm, 6'0. I want to cut to 70kg and then bulk to 80. How long should it take to do this so I don't lose too much of the very little muscle I have?

Don't cut then bulk that makes no sense. Just bulk untill 85-90kg then cut. Or just leanbulk untill 85kg and then cut while doing high reps and HIIT cardio. (sprints, hill runs, etc.)

 

[celcel]

Don't cut then bulk that makes no sense. Just bulk untill 85-90kg then cut. Or just leanbulk untill 85kg and then cut while doing high reps and HIIT cardio. (sprints, hill runs, etc.)

Bulking/ cutting is how gym-goers do it. If I bulked now to 85-90kg i'd be fat. I want to remain relatively lean all year around so it doesn't make my face fat.

 

[Bewusst]

Theoretically speaking, considering that 1 kg of body fat is approximately 8,000 kcal, you'd need a total deficit of 40,000 kcal to lose 5 kg of fat. If you eat 500 kcal below your TDEE, this amounts to 80 days. A larger deficit will make you lose weight faster but can also lead to increased loss of muscle mass. Of course, your body isn't a machine and there are other factors that determine your weight loss results

 

[TITUS]

3 month.

 

[Chinacurry]

Between 2 and 3 months

 

[Deleted member 16262]

you can lose 5kg (not waterweight) if you run 5 marathons in 2 weeks and dont eat.

 

[Lev Peshkov]

Can do it in 5weeks if brutal cut

 

[Deleted member 5786]

just water fast, i am 65 kg al;ready, my goal is 55 kg

 

[celcel]

just water fast, i am 65 kg al;ready, my goal is 55 kg

I don't want to lose the little muscle I have. I'm already starting to see my lifts going down and i'm DYEL as fuck.

 

[Deleted member 5786]

I don't want to lose the little muscle I have. I'm already starting to see my lifts going down and i'm DYEL as fuck.

just do push ups and pull ups

 

[celcel]

just do push ups and pull ups

I have a regular gym routine. My arms were actually getting big and out of nowhere they just turned into fucking noodles again all very demoralizing.

 

[Deleted member 5786]

I have a regular gym routine. My arms were actually getting big and out of nowhere they just turned into fucking noodles again all very demoralizing.

id rather be skinny with thin arms than gymmaxed fatty

 

[celcel]

id rather be skinny with thin arms than gymmaxed fatty

you don't have to be a fatty though, there's a balance.

 

[Deleted member 5786]

you don't have to be a fatty though, there's a balance.

its pretty hard to maintain this body, especially when you dont go to gym that much

 

[celcel]

its pretty hard to maintain this body, especially when you dont go to gym that much
View attachment 1427346

I wouldn't want to be that lean since you won't look big in a shirt unless you're roiding in most cases.

 

[Deleted member 756]

6-8 weeks
At my heaviest I could lose that in 3-4 weeks

 

[celcel]

6-8 weeks
At my heaviest I could lose that in 3-4 weeks

based

btw how did you get your slays?

 

[Deleted member 756]

based

btw how did you get your slays?

I have a huge cock and I’m cute apparently

 

[celcel]

I have a huge cock and I’m cute apparently

But did you get them through dating apps, social circle? Also how big nohomo

 

[Deleted member 756]

But did you get them through dating apps, social circle? Also how big nohomo

Dating apps
9.5 inches

 

[NumbThePain]

5 kg in a week for me. I did starvemaxxing. Didn’t ate a single thing. Just drank diet shit

11 kg in 12 days in total plus cardio biking

 

[TsarTsar444]

5 kg in a week for me. I did starvemaxxing. Didn’t ate a single thing. Just drank diet shit

11 kg in 12 days in total plus cardio biking

Lol

 

[OnlyCameHereToSay]

I'm 75kg atm, 6'0. I want to cut to 70kg and then bulk to 80. How long should it take to do this so I don't lose too much of the very little muscle I have?

With decent metab & diet and exercise, two months. Fat loss is relatively quick, it's hard muscle gain that takes forever. I see muscle building as insurance for when I'm too old to run prettyboy game so that I'm not left with nothing lookswise.

 

[oldcelloser]

1 lbs per week at most if you want sustainability

 

[SixCRY]

When dieting u will first loose water weight so in 2week i can loose those 5kg but as soon as you eat i will regain them

1month on keto + gym can melt 3 to 4kg of fat which is ALOT, it will be 6-7kg actual weight

5kg of fat is 7% bodyfat for your actual weight, so imagine ur 75kg 15% bf, loosing 5kg will make you sub 10%

If you diet normally, 2months

Most people don't realize that 5kg of fat is ALOT, but 5kg of weight is not and cutting goal is melting fat not weight

 

[Deleted member 5818]

2-4 weeks. And if you are 6 feet tall, you are most likely not gonna get much bigger than 73 kg naturally. Unless of course if you are black, then you could probably get to 80 kg. But assuming you are any other race, I would just cut to 70 kg then stay there.

your brain is as stunted as your height

 

[Grindr God]

I'm 75kg atm, 6'0. I want to cut to 70kg and then bulk to 80. How long should it take to do this so I don't lose too much of the very little muscle I have?

a lot of components to weight loss

when I restrict sodium, in one week I will drop 10 pounds of just water weight...

1 - 2 pounds a week, preferably 1 pound a week is optional.

losing 1 pound a week is so much better than losing too much too soon.

 

[King Solomon]

I'm 75kg atm, 6'0. I want to cut to 70kg and then bulk to 80. How long should it take to do this so I don't lose too much of the very little muscle I have?

This depends on your starting point in terms of weight and body fat percentage.

At 6ft 165 lbs that's fairly small but I'm assuming you have a small frame (7 inches or less wrists, below 18 inches length between your shoulders. You're probably at 25% body fat so you have 41 lbs of body fat. The more you lose the less you can eat or the more energy you must burn.

If you want to lose little muscle but lose the weight as quickly as possible I would recommend burning no more than 500 calories per day. This means consuming 500 calories less than your total expendature per day.

3,500 calories is a pound so 500 x 7 days is 3,500 which equates to 1 lb of fat lost per day. Now this may fluctuate a bit and you might drop more pounds due to water and total amount of food in your body but if you're talking about just mostly fat here then you're looking at 5 weeks roughly.

This is the best case scenario to lose mostly fat. If you're lifting at the same time you can actually put on some muscle while dropping the fat.

lean bulking is slower but if you're a newbie your gains will be fairly fast to start and you can eat around 250 calories over your total daily expendature to gain mostly pure lean muscle. As time goes on and your physique improves you will have to slowly drop the total calories you're consuming over your total caloric expendature.

 

[celcel]

This depends on your starting point in terms of weight and body fat percentage.

At 6ft 165 lbs that's fairly small but I'm assuming you have a small frame (7 inches or less wrists, below 18 inches length between your shoulders. You're probably at 25% body fat so you have 41 lbs of body fat. The more you lose the less you can eat or the more energy you must burn.

If you want to lose little muscle but lose the weight as quickly as possible I would recommend burning no more than 500 calories per day. This means consuming 500 calories less than your total expendature per day.

3,500 calories is a pound so 500 x 7 days is 3,500 which equates to 1 lb of fat lost per day. Now this may fluctuate a bit and you might drop more pounds due to water and total amount of food in your body but if you're talking about just mostly fat here then you're looking at 5 weeks roughly.

This is the best case scenario to lose mostly fat. If you're lifting at the same time you can actually put on some muscle while dropping the fat.

lean bulking is slower but if you're a newbie your gains will be fairly fast to start and you can eat around 250 calories over your total daily expendature to gain mostly pure lean muscle. As time goes on and your physique improves you will have to slowly drop the total calories you're consuming over your total caloric expendature.

a lot of components to weight loss

when I restrict sodium, in one week I will drop 10 pounds of just water weight...

1 - 2 pounds a week, preferably 1 pound a week is optional.

losing 1 pound a week is so much better than losing too much too soon.

When dieting u will first loose water weight so in 2week i can loose those 5kg but as soon as you eat i will regain them

1month on keto + gym can melt 3 to 4kg of fat which is ALOT, it will be 6-7kg actual weight

5kg of fat is 7% bodyfat for your actual weight, so imagine ur 75kg 15% bf, loosing 5kg will make you sub 10%

If you diet normally, 2months

Most people don't realize that 5kg of fat is ALOT, but 5kg of weight is not and cutting goal is melting fat not weight

1 lbs per week at most if you want sustainability

With decent metab & diet and exercise, two months. Fat loss is relatively quick, it's hard muscle gain that takes forever. I see muscle building as insurance for when I'm too old to run prettyboy game so that I'm not left with nothing lookswise.

5 kg in a week for me. I did starvemaxxing. Didn’t ate a single thing. Just drank diet shit

11 kg in 12 days in total plus cardio biking

Thanks brahs. I can still make gains while cutting down to my desired weight, right? I've been gymcelling for a little over 4 months now and I made some good gains at first pretty quickly but then I got lazy. I stopped going for like 3 weeks, then I wasn't as consistent and my diet didn't contain as much protein and now I don't look much different than when I started. So at my stage I should gain muscle and lose fat at the same time with high protein intake, right?

 

[King Solomon]

Thanks brahs. I can still make gains while cutting down to my desired weight, right? I've been gymcelling for a little over 4 months now and I made some good gains at first pretty quickly but then I got lazy. I stopped going for like 3 weeks, then I wasn't as consistent and my diet didn't contain as much protein and now I don't look much different than when I started. So at my stage I should gain muscle and lose fat at the same time with high protein intake, right?

Yes this is possible. The key is to not overdue it on your cut. Try to not cut more than 500 calories per day. Determine what your BMR is and add up your activity throughout the day then from their decide how much you can consume roughly based on your energy expendature. Right now your BMR is probably around 1,850 calories per day then with exercise and all daily activities it's probably around 2,500 calories per day. Which means to start you can consume 2,000 calories per day. However, as the weight comes off your BMR goes down and you're caloric intake must decrease accordingly. Essentially every week you will have to slowly drop your caloric intake (while watching how much you burn per day) Continue to track your weight, calories consumed and energy expendature daily. They have calculators for this.

Protein is required to be at slightly higher levels than normal when attempting to build muscle. Protein levels are required at even higher levels when cutting and attempting to build muscle. Based off studies the protein intake required to build muscle is 0.5 grams per lean body mass (your total weight minus your fat in lbs). So that would be 55 grams of protein per day for you. The same study concluded that their is no benefit to consuming anything over 0.8 grams per lean body mass. That would be just about 100 grams of protein per day for you if you want to completely max out which may be required for you since you're attempting to cut and gain muscle mass at the same time.

I normally go by percentages (55%-60% carb 25%-30% fat and 10%-15% protein). However, since you're cutting I would continue to stick with calculating your protein intake based off your lean body mass.

Just trake your progress daily and check yourself in the mirror daily to see the progress as a motivating factor. By the middle of next month you should be at your target weight and then you can start the lean bulking process which you can add on 20 lbs roughly of lean muscle in your first year (if you go consistently every day and follow your diet plan).

 

[celcel]

Yes this is possible. The key is to not overdue it on your cut. Try to not cut more than 500 calories per day. Determine what your BMR is and add up your activity throughout the day then from their decide how much you can consume roughly based on your energy expendature. Right now your BMR is probably around 1,850 calories per day then with exercise and all daily activities it's probably around 2,500 calories per day. Which means to start you can consume 2,000 calories per day. However, as the weight comes off your BMR goes down and you're caloric intake must decrease accordingly. Essentially every week you will have to slowly drop your caloric intake (while watching how much you burn per day) Continue to track your weight, calories consumed and energy expendature daily. They have calculators for this.

Protein is required to be at slightly higher levels than normal when attempting to build muscle. Protein levels are required at even higher levels when cutting and attempting to build muscle. Based off studies the protein intake required to build muscle is 0.5 grams per lean body mass (your total weight minus your fat in lbs). So that would be 55 grams of protein per day for you. The same study concluded that their is no benefit to consuming anything over 0.8 grams per lean body mass. That would be just about 100 grams of protein per day for you if you want to completely max out which may be required for you since you're attempting to cut and gain muscle mass at the same time.

I normally go by percentages (55%-60% carb 25%-30% fat and 10%-15% protein). However, since you're cutting I would continue to stick with calculating your protein intake based off your lean body mass.

Just trake your progress daily and check yourself in the mirror daily to see the progress as a motivating factor. By the middle of next month you should be at your target weight and then you can start the lean bulking process which you can add on 20 lbs roughly of lean muscle in your first year (if you go consistently every day and follow your diet plan).

Thanks for the well thought out reply bro, will definitely follow your advice.
Just have one question. Most articles online tell me that you should consume 1g of protein for 1lbs of weight. Are you sure I only need 55g? I have 4 eggs for breakfast which is already nearly half of that. Then ideally I eat whatever I have for dinner, a protein shake, 2 chicken breasts, but not all days. Usually just when i'm lifting. When i'm not i'll still have 4 eggs but instead of a shake and chicken breasts i'll just eat a ham sandwich or some shit.

 

[celcel]

Yes this is possible. The key is to not overdue it on your cut. Try to not cut more than 500 calories per day. Determine what your BMR is and add up your activity throughout the day then from their decide how much you can consume roughly based on your energy expendature. Right now your BMR is probably around 1,850 calories per day then with exercise and all daily activities it's probably around 2,500 calories per day. Which means to start you can consume 2,000 calories per day. However, as the weight comes off your BMR goes down and you're caloric intake must decrease accordingly. Essentially every week you will have to slowly drop your caloric intake (while watching how much you burn per day) Continue to track your weight, calories consumed and energy expendature daily. They have calculators for this.

Protein is required to be at slightly higher levels than normal when attempting to build muscle. Protein levels are required at even higher levels when cutting and attempting to build muscle. Based off studies the protein intake required to build muscle is 0.5 grams per lean body mass (your total weight minus your fat in lbs). So that would be 55 grams of protein per day for you. The same study concluded that their is no benefit to consuming anything over 0.8 grams per lean body mass. That would be just about 100 grams of protein per day for you if you want to completely max out which may be required for you since you're attempting to cut and gain muscle mass at the same time.

I normally go by percentages (55%-60% carb 25%-30% fat and 10%-15% protein). However, since you're cutting I would continue to stick with calculating your protein intake based off your lean body mass.

Just trake your progress daily and check yourself in the mirror daily to see the progress as a motivating factor. By the middle of next month you should be at your target weight and then you can start the lean bulking process which you can add on 20 lbs roughly of lean muscle in your first year (if you go consistently every day and follow your diet plan).

Also when I drop to 70 and start bulking again, were should I stop to avoid gaining too much facial fat? Would 80 be a good spot or less?

 

[King Solomon]

Thanks for the well thought out reply bro, will definitely follow your advice.
Just have one question. Most articles online tell me that you should consume 1g of protein for 1lbs of weight. Are you sure I only need 55g? I have 4 eggs for breakfast which is already nearly half of that. Then ideally I eat whatever I have for dinner, a protein shake, 2 chicken breasts, but not all days. Usually just when i'm lifting. When i'm not i'll still have 4 eggs but instead of a shake and chicken breasts i'll just eat a ham sandwich or some shit.

Yeah, most of those articles are bro science that I believed early in my lifting career. I then started reviewing peer reviewed articles just to find out that all that excess protein is superfluous. As stated before you can max out your protein intake at 100 grams which would equate to 0.8 grams per lb of lean body mass as your body will require more protein to gain muscle on a cut. Protein shakes are completely unecessary as you can acquire sufficient protein from your diet. If you're consuming all that meat and animal products I would assume you're consuming double of what your body actually needs.

In the end it's up to you what you put on your plate and consume but in the end calories are king in the long term run. I wouldn't stress too much about protein as I can already tell your diet is giving you more than enough. Now if you were eating just fruit or something then I would be concerned.

These studies are still available for free to the public online.

Good luck

 

[King Solomon]

Also when I drop to 70 and start bulking again, were should I stop to avoid gaining too much facial fat? Would 80 be a good spot or less?

This all depends on your genetic potential. Your genetic potential is mostly dependent on your frame, and height. There are websites that help you calculate your genetic potential. You must know your weight height age, frame (shoulder width, wrist, ankle, hips, etc), body fat percentage, etc in order to calculate your genetic potential.

Here's a calculator for this. You will need a tape measure, scale that calculates your body fat percentage and weight.

FFMI Calculator: Calculate your genetic muscular potential

What level of muscularity can you achieve as a natural lifter? This FFMI calculator will give you an estimation of your maximum natural potential based on Casey Butt's research on elite natural bodybuilders and multiple scientific publications on the fat-free mass index (FFMI).

mennohenselmans.com

I can't possibly know without knowing your frame and current body fat percentage measurements but this calculatro should help you out. You won't start adding on fat unless you're consuming too many caloires per day over your energy expendature. Again, start at around 250 calories over your energy expendature per day and go from there to see how your body does and make adjustments based off your weight and body fat percentage over time. As you continue to pack on more muscle over time and get closer to your genetic potential then you will have to slowly taper off the total calories you consume over your total caloric expendature. As long as you're tracking your body fat and weight daily you should be able to avoid putting on fat if you do a slow lean bulk. You most likely won't hit your genetic potential for 5-7 years. Once you get to that point then you will no longer be able to pack on pure muscle. At that point it's all about maintining your muscle but still getting stronger over time.