Ads

Solid plan to hitting 15% BF?

on

Hi,

Current (155lbs)- https://www.dropbox.com/scl/fi/7ekbgkictdt0t66lgrd15/Photo-2025-08-17-10-46-48-PM.jpg?rlkey=nq10wmh271wr71600dovkvezz&st=2mj67cqn&dl=0

Jan 14, 2025 (162lbs) - https://www.dropbox.com/scl/fi/9m7p3i5p24swta2ldh8zi/Photo-2025-01-14-8-26-22-AM.jpg?rlkey=kmzw82fwpvs6uia7zn11fuve5&st=9cctcka7&dl=0

Weight loss progress (3months) - https://www.dropbox.com/scl/fi/767lv8k0vptso3tnby78m/Photo-2025-08-17-10-57-19-PM.png?rlkey=qdeg7qh7wpnumlz46xto46q3u&st=h1mwzn74&dl=0

I’m 30M, 5’7, 155lbs. I’d guess I’m sitting around 20–22% BF (maybe even more?). My goal is to get down to 12–15% BF and take it seriously this time.

Current routine: - 12k steps daily (mostly walking) - Jogging 5km twice a week - 1750–1800 cals/day (147g protein) - 1–2 cheat meals a week (I eat lighter during the day if I know I’m going out). Sometimes 0 cheat meals, this weekend for example

  • Cutting alcohol, big culprit for me. One wedding later this month, then no drinking until October vacation. The spikes in my chart are from weekends I went out drinking or went on a weekend trip which involved heavy drinking.

  • Started a consistent 4x/week upper/lower gym split last week. I’m not brand new to the gym but I never really have taken it seriously or progressed much. This summer I have not really been going consistently and for sure loss some muscle. Earlier in the year I was going and really enjoying it, then after a vacation I took, it never was the same coming back haha.

  • Picking up new sports (tennis + skating lessons currently). Looking to get into climbing. Honestly looking to try out multiple things.

Questions for you all:

  1. Based on my stats, what do you think my current BF% is? What weight would realistically put me at 15%?
  2. Is my current calorie plan good, or should I go lower?
  3. Should I add more cardio, or just keep lifting + walking/jogging?
  4. Any other tips that would help me finally lean out?

Appreciate any advice. I want to dial this in and stop constantly plateauing due to bad habits and laziness.

submitted by /u/shoks1
[link] [comments]

from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1mtegxi/solid_plan_to_hitting_15_bf/

Comments

Post a Comment

Ads