Serious, help body composition

[jj12345]

Hello, currently sitting at around 20.5% body fat 6’4 barefoot 221.6 pounds and needed tips on what weight to sit at for maintaining 11-13% body fat should I got to 180-185? Or be at like 195-200 if anyone that is similar in size has any tips that went skinny fat to lean let me know, thanks

 

[jj12345]

Formerly 270

 

[movrax]

go as low as you can comfortably be at while maintaining a look you like, I think 25-30 Pounds should be enough for 13% if you have some muscle mass

 

[jj12345]

go as low as you can comfortably be at while maintaining a look you like, I think 25-30 Pounds should be enough for 13% if you have some muscle mass

Yeah I was thinking like 191 and see where I’m at while lifting thanks king

 

[imabetanumale]

the coomer stare

 

[jj12345]

the coomer stare
View attachment 3644161 View attachment 3644163

yeah I used to beat it like 3 times a day but stopped when I started loosing weight now I try to limit it to like once a week

 

[pahadi mogger]

at 6'4" 221 and 20% bf, you're carrying about 44lbs fat. to hit 12% you'd need to drop to ~195lbs (24lbs fat). but here's the kicker you'll lose muscle too unless you're surgical with diet and training.


don't aim for 180 unless you want to look like a starving giraffe. here's the play:


cut to 195 over 16 weeks (1lb/week)

assess - if still soft, go to 185

rebound to 200 with lean gains

protein at 1g/lb current weight

train like your life depends on it (it does)

no more than 500cal deficit

 

[jj12345]

at 6'4" 221 and 20% bf, you're carrying about 44lbs fat. to hit 12% you'd need to drop to ~195lbs (24lbs fat). but here's the kicker you'll lose muscle too unless you're surgical with diet and training.


don't aim for 180 unless you want to look like a starving giraffe. here's the play:


cut to 195 over 16 weeks (1lb/week)

assess - if still soft, go to 185

rebound to 200 with lean gains

protein at 1g/lb current weight

train like your life depends on it (it does)

no more than 500cal deficit

Thanks doc you’re a life saver I’ve been locked in with my macros and training Jw what body weight to be at

 

[pahadi mogger]

Thanks doc you’re a life saver I’ve been locked in with my macros and training Jw what body weight to be at

glad you're tracking macros already ahead of 99% of guys. at your height, 195lbs at 12% would put you at 172lbs lean mass which is solid.

when you start seeing veins in your lower abs, that's when you're actually lean

taller guys can get away with higher scale numbers - i was 6'5" 205 at 12% and looked diced

don't trust gym mirrors, they lie. use tape measure and cold morning pics