I’m a 6ft male, age 33, weigh 173, currently 14% bf by navy standards. Cycle/ lift weights on alternate days but work a desk job.
If I start rolling 48s today and break with a small 1000calorie keto meal. How long would it take to get to 10%bf do you think?
You’re gonna hate your life for the first two weeks, but ADF or OMAD is my reccomendation.
Keep your weights lighter and go for more reps 3x12 should be fine.
You mentioned Navy so make sure you’re smart about your running and cycling. Don’t overtrain while fasting. Burnout is real.