Per DEXA Scan:
Age 41 Height 72 inches
161.6 lbs Total Mass 124.7 lbs Lean Mass 31.1 lbs Fat Mass So 19.9% BF
Abdomen:
Visceral .73 lbs FAT (recommended less than 1 lbs for men)
Android 2.2 lbs FAT (recommended less than 3 lbs)About 4 years ago, I went from 175 to 155 in 4 weeks doing two 36 hour fasts a week and eating normally low carbs on other days. I then started running and eating well and got down to 145lbs but no muscle. I then went up to about 150-155. For about a year now, I have been running 10 miles a week and working out 3X a week strength training and have gained some muscle mass.
I wish to get to about 15% BF (to start showing abs). By my calculation, I need to lose 7 to 8 lbs of FAT in about 2 to 3 weeks. I want to retain muscle if possible. I am planning to do two 48H fasts a week and trying to eat under my BMR on the other days, or should I do rolling 36H fasts? Any other tips? Thanks.
Refeed on strictly high quality red meat only. Fatty beef steaks. When you refeed eat as many steaks as you want, you want to be feasting until you are stuffed. No veggies don’t even think about it. Not low carb, no carbs at all. Zero. Do HIIT of your choice on refeed days. Do 100 pushups every single day spread out as much as you want. Skip other exercise except for any walking you want to do.
Look up Raymond Nazon
Hey, you need to cut the running out and focus on strength training. You being 6ft and 161.6lbs means you need to lift some weight not lose some weight.
What is your squat, deadlift, and bench? Get your squat to 275, your bench to 205, and deadlift to 335 all for 5 reps and see what your results are then.
Cutting weight to see muscle definition is great if you have the muscle first.