How I Lost 30lbs+ of FAT and went from 20%+ to 10% Body Fat in 15 Weeks.

How I Lost 30lbs+ of FAT and went from 20%+ to 10% Body Fat in 15 Weeks.

I’m writing this blog post to simplify weight loss. I’ve gone from 207lbs at my peak down to 171-175lbs (I fluctuate 3-5lbs of water per day).

The reality of it is very simple.

Step 1. Figure out your Basal Metabolic Rate (BMR) here: https://www.calculator.net/bmr-calculator.html

Step 2. Look at how many calories you burn at a Sedentary level. I’m 5’9, 175lbs at 41 years old, and my BMR is 1,689 calories per day. My Sedentary activity level (sitting at a computer and talking on the phone) is 2,027 calories per day.

Step 3. Run a calorie deficit.

Some people like to run a calorie deficit by restricting calories, which, from my understanding, results in muscle loss, and one can end up skinny fat. What I did is increase my caloric output.

Timing of caloric output is valuable. I wake up, and before I eat ANYTHING, I walk on an incline at 3-3.2 speed at 9-12% incline. That roughly burns 500-600 calories. After my last meal at the end of the day, I also walk for 60 min, with the same incline and speed, and then go to bed after burning off any excess sugars/calories I consumed during the day.

1 lb of fat is 3,500 calories.

Running a 1,000 calorie deficit per day x 7 days a week leads to about 2lbs a week of fat loss.

Anything beyond 1-2lbs a week of fat loss is likely too drastic and won’t stick.

For the most part, I ate 2lbs of ground 85/15 beef, which is roughly 2k calories.

Sometimes for breakfast, I’d have 4 eggs, 2 egg whites, two pieces of toast, 1lb of beef during the day, and then 500 calories of cottage cheese at night.

The key is weighing and measuring out 2,000 calories, and having no carbs after 3pm.

When I eat out, I’ll have a 500-600 calorie salad or burgers “protein style” on a lettuce wrap. My go-to lunch is four patties on a lettuce wrap.

The treadmill I bought is Sole F63. It was $1100, one of the best investments for this journey.

I did minimal lifting, maybe once a week full-body workout, some pull-ups, and push-ups here and there.

The goal was to wipe the canvas clean of body fat; muscle gain will come later.

Today, I did a Dexa scan and clocked in at 10.1% body fat, the lowest I’ve ever been in my life.

It took 15 weeks, 7 days a week of working out. Did I miss works or full days? Yes, but then I’d make it up with a few 90-min sessions, or some days with triple sessions.

I hope this helps.

I got my bodyfat dexa scan at: bodyspec.com

Here is my original twitter post when I decided to do this:

https://twitter.com/ArtemTepler/status/1659588115806429184?s=20