What will be the easiest way to get lean in let’s say 30 days

[profmade]

I’m willing to appear leaner in just 30 days with staying consistent with what I need to do. What do you think my body fat is I think around 13% and what should I do to debloat in weighing around 67kg currently which is quite heavier for me I should be around 64

 

[KaisenMaxxer]

3 kg = 3 * 7700 = 23 100cal deficit
23 100 / 30 = 770 deficit a day, might be a bit aggressive without pharacetical help (like clen or idk)
you're already pretty lean, a 500 cal deficit during 30 days will be good too and you won't risk to lose that much muscle
to achieve your chosen deficit, eat less but still eat enough protein and macro/micro nutriments for health and energy, walk more to burn remaining calories.

 

[profmade]

3 kg = 3 * 7700 = 23 100cal deficit
23 100 / 30 = 770 deficit a day, might be a bit aggressive without pharacetical help (like clen or idk)
you're already pretty lean, a 500 cal deficit during 30 days will be good too and you won't risk to lose that much muscle
to achieve your chosen deficit, eat less but still eat enough protein and macro/micro nutriments for health and energy, walk more to burn remaining calories.

Thanks for the calculations. I think I’ll go for the 500 cal deficit which given my maintenance Will put me into a deficit of 2100 daily cal intake. do u recommend maybe aggressive cutting for the first couple weeks and then going to the 500 deficit? Like maybe do the said 770 or 650 I’m thinking and then around week 2 do a moderate 500 deficit?

 

[profmade]

And how many

3 kg = 3 * 7700 = 23 100cal deficit
23 100 / 30 = 770 deficit a day, might be a bit aggressive without pharacetical help (like clen or idk)
you're already pretty lean, a 500 cal deficit during 30 days will be good too and you won't risk to lose that much muscle
to achieve your chosen deficit, eat less but still eat enough protein and macro/micro nutriments for health and energy, walk more to burn remaining calories.

And how many cals do u think I should aim to burn per day

 

[KaisenMaxxer]

Thanks for the calculations. I think I’ll go for the 500 cal deficit which given my maintenance Will put me into a deficit of 2100 daily cal intake. do u recommend maybe aggressive cutting for the first couple weeks and then going to the 500 deficit? Like maybe do the said 770 or 650 I’m thinking and then around week 2 do a moderate 500 deficit?

you estimations won't be exact anyway, aim for around 2000 - 2100 cals and it should be good

 

[Joaquin]

Why do yoou want to get leaner?

 

[profmade]

Why do yoou want to get leaner?

Need to get ab vein type lean. Maybe not leaner but my problem is im bloated most times too. Getting leaner more for my face not my body