How long to lose 14kg of pure fat?

Pross

7" off the waist in 14kg seems optimistic. I lost around 10kg at the start of the year at roughly 1kg per week (started off at just over 90kg at around 1.85m). At the start I was wearing 34" waist trousers that were a bit snug and I now wear 32" waist comfortably - I would have said virtually all my excess fat was around my waist region.

I started off trying to lose the weight mainly by diet using MyFitnessPal to record all my food but soon realised this was going to be hard with just the odd weekend ride as exercise (sedentary office job through the weeks). So I took the regular forum advice to MTFU and started doing a 38 mile daily commute in the dark and whatever weather got thrown at me 2 or 3 days a week, went to the gym on the other days for 40 minutes of cardio and rode about 50 miles on a Sunday giving myself one day a week off whilst also recording my daily food intake. This meant that I still ate a reasonable amount whilst losing the weight but also drastically improved my fitness so my cycling has got far better this year (10 mile TT times down by 2 minutes on last year and now within a minute of what I was doing 20 years ago).

carrock

James H-S wrote:

How long will it take for me to lose 14kg of fat? My goal is around 74kg, 33" inch waist with 12% bodyfat or thereabouts.

Im sorry but at 74kg and 5"10 your body fat will not be 12%, it will be more like 20% imo

Possibly not. I am 5 ft 11 and have 30% body fat at 16 stone- my lean body mass is 11 stone something- so at 12 stone ish I would have 10% body fat.

20% body fat at 74kg would suggest a lean body mass of under 10 stone which is unlikely unless an extreme ectomorph

Sharpy_lad

James H-S wrote:

How long will it take for me to lose 14kg of fat? My goal is around 74kg, 33" inch waist with 12% bodyfat or thereabouts.

Im sorry but at 74kg and 5"10 your body fat will not be 12%, it will be more like 20% imo

Too, too funny.

No-one seems to of touched on this, but at 88 kg BW @ 12% BF means you have just over 10 kg of BF. You can't lose 14 kg of fat, as you don't have 14 kg of fat to lose (given you are 12% BF at said weight) In any weight loss you will lose weight made up of fat, water and usually some muscle mass which means you 'could' lose 14 kg of BW, but it depends.

Some good posts in the thread, some inspirational for you....but the first post after your initial one pretty much answered it for you.

dw300

Sharpy_lad wrote:

James H-S wrote:

How long will it take for me to lose 14kg of fat? My goal is around 74kg, 33" inch waist with 12% bodyfat or thereabouts.

Im sorry but at 74kg and 5"10 your body fat will not be 12%, it will be more like 20% imo

Too, too funny.

No-one seems to of touched on this, but at 88 kg BW @ 12% BF means you have just over 10 kg of BF. You can't lose 14 kg of fat, as you don't have 14 kg of fat to lose (given you are 12% BF at said weight) In any weight loss you will lose weight made up of fat, water and usually some muscle mass which means you 'could' lose 14 kg of BW, but it depends.

Some good posts in the thread, some inspirational for you....but the first post after your initial one pretty much answered it for you.

Lol good spot!

dw300

Murr X wrote:

Hi Alex,

There is often confusion with regard to body fat levels and measuring them accurately. The only commonly used sure way to measure body fat is the DEXA scan (Dual-energy X-ray absorptiometry sometimes called DXA). Most other methods tend to underestimate often greatly.

It is very common for people to believe that their body fat levels are significantly lower than they really are with many often claiming to have body fat levels lower than 8 percent which in reality is quite rare and quite shocking for many to see visually. A funny story was a few years back when a friend (who was a cat 1 road rider) worked on getting himself very lean for some time eating very little, it was doable, worked well and his performance improved even though he would have already been considered "thin". Anyway he (but not I) was very surprised to find out that his body fat measured just over 9.5%! This reading from someone who looked very lean even for a cyclist.

In males 12% body fat does not by any means look "fat" even for most athletes and at this level you may well find others saying that you are too thin and trying to put food in your mouth at every opportunity! I have experienced this behavior from others close to me and so have many I have known and whether it's from jealousy or genuine concern for health is debatable.

Without getting into the details in any level I do believe that males overall function better with a lower bodyfat perhaps 12% or below both for optimal health and athletic reasons, but a no longer necessary yet very strong human behavior deep within us tends to dictate that more food shall go into the mouth than is required...


Murr X

Regarding inaccuracies in body fat measurement ..

If you are 70kg / 154lbs, then 1% body mass is 0.7kg / 1.54lbs. Let's say you're aiming for 10% body fat, that's 15.4lbs of fat. Realistically unless you are more than 2-3% out it doesn't make a great deal of difference to most regular people, and a body fat calliper test will get you that sort of accuracy spending £10, rather than go for an expensive test to get a better tolerance.

If you measure with multiple calliper locations, measure daily and use a best fit graph to even out discrepancies then you can get a pretty accurate idea if you are going in the right direction. This is a lot easier than getting access to expensive testing on a regular basis.

I'm not putting it down, but its more for pro athletes.

Knowing your body composition tells you far better what shape you're in and can be a wake up call. You're right about people underestimating it. Generally if you can pinch an inch of abdominal fat then you're at least 15%.

I'm 5'10 161lbs (73kg) 14-15%bf .. so im about 138lbs lean mass and 23lbs fat. If i retain my lean mass and want to get 10% bf (16lbs of fat), then I need to loose 7lbs .. simples.

thewaiter

keef66 wrote:

phil s wrote:

How on earth is cycling at 16mph vigorous?

Well I seem to have to pedal extremely vigorously to achieve an average of 16mph. Last night I was out for less than an hour, did just under 20 miles, and I was drenched in sweat and my thighs were burning. Bloody computer said I'd averaged 15.3 mph!

think you need a new computer

monkeydan

Sharpy_lad wrote:

James H-S wrote:

How long will it take for me to lose 14kg of fat? My goal is around 74kg, 33" inch waist with 12% bodyfat or thereabouts.

Im sorry but at 74kg and 5"10 your body fat will not be 12%, it will be more like 20% imo

Too, too funny.

No-one seems to of touched on this, but at 88 kg BW @ 12% BF means you have just over 10 kg of BF. You can't lose 14 kg of fat, as you don't have 14 kg of fat to lose (given you are 12% BF at said weight) In any weight loss you will lose weight made up of fat, water and usually some muscle mass which means you 'could' lose 14 kg of BW, but it depends.

Some good posts in the thread, some inspirational for you....but the first post after your initial one pretty much answered it for you.

I think you may have misread the original post? He's 88 kg @ 27% and would like to get down to 74 kg @ 12%

Chrissylaa

Short rides of an hour don't give a true picture of exertion all of the time.

You only have to be slowed at the lights etc and the average drops quite dramatically.

If possible,the best way to shed weight is to regularly do longer rides and the big plus here is that you can(almost)eat what you want.