How To Go From 35% to 15% Body Fat (5 Steps)

Im 15 and weigh around 270 but ive been doing weight lifting for a year and i have been doing super good, but my eating is not very good 😂 I wonder how i map my calories, know how much im eating, and i need help how to find a good and healthy eating plan. Its also hard because my family isn't doing the best so we cant buy healthy foods. Do you have any apps or something that could help me to stop eating unhealthy or to much food? I want to lose the fat and get the muscle

Why does everyone assume someone wanting to lose bodyfat is overweight. I am at 25% bodyfat and underweight. I don't want to lose any weight. I just want to lose the fat

Can someone one please explain where the figure 0.85 comes from????

I’m on cut. I’ve gotten decently lean multiple times. The more you do it.. the more you understand the process and how long it actually takes. It gets easier every time you do it. It is deficit and exercise. Unfortunately lifting does suffer a bit but that’s okay. It’s just for a period until maintenance. Also cardio does wonders for weight loss but the lower body fat and the lower your deficit, cardio can kill your energy. Walking is beautiful.

I did the math and don't think I weighed that amount since 9th grade. Honestly, I think I'd feel weak and puny at that weight. Think I will set a goal for maybe 22% and see how I feel from there.

"Nobody can do this with 110% accuracy"

Challenge accepted.

I am joking, I agree that its not going to be 100% accurate.

Started at 260 lbs, down to 160 lbs. Despite loosing 100 lbs it still feels like so much more to go.

Thank you very much for this video, my goal is 85kgs to 70kgs. I’m 178cm male but I don’t have much muscle on me and I have a relatively skinny frame so I think 70kgs would be the go for me. Can’t wait to look back in June on this comment

Jesus christ that first phase for me is a 61 pound drop.

I am 59kgs (only 2kgs more than my ideal body weight) and I don’t look that fat either but my body fat percentage has come to be 32% and I don’t understand how…

Focus on process, not the goal.

Thanks for this video. I just got a dexa scan and calculated that I've 35% body fat. Knowing my lean body mass and resting metabolic rate helps me implement your advice and it's working. Frustrating when I'm doing the right thing and the scale isn't moving but I now realize consistency is key along with training and counting calories/protein. I'm confident I'm on my way to 15%.

My only bad habit is not resisting after a day of hunger and fall eating a snack, even if healthy, to have some relief on that hunger or to manage to sleep

I have an issue here.. I’m 5 10, 173 pounds normal bmi, still I have 30% body fat! How that’s possible?

I get what you're saying, but weight loss math on paper is different than real life weight loss numbers. There are more factors involved like muscle loss or gain, and water weight. My weight can fluctuate 4 lbs over night if I have too many carbs.

Really valuable information. Thank you.

Lies

Love you videos man! Keep pumping them out please❤🙏🏽

Im currently 14 yrs old. Im turning 15 in October. My body weight is 53 ( practically fat ). My height is 5 feet 2 inches. My target is to get 6 pack abs, be more muscular, but most importantly not effect my height growth so that i dont stay short, nd i want all this to be done in 1 yr. Basically in 1 yr i want to be shredded. Rn im clueless abt where to start since i not only wanna lose fat but increase muscle weight and get visible six oack abs without it effecting my height growth. I would really appreciate if someone can give me a workout routine or a diet routine tht will do what i mentioned above.

Whilst I do drink some diet soda, and a lot of lemon tea, liquid calories are overly maligned. A can of normal soda is 150-160 calories at most. If it's what you enjoy, then it's not empty calories to enjoy it a couple of times a week...you can always have it a hour before a gym session or something.
If you are planning to never have a soda again then fair play to you.

I'm at that last phase trying to get from 20% to 15% and its proving to be the hardest part. Your video provides some useful tips and extra motivation. Thanks!

Thank you for this helpful video

I think I'm anywhere from 40 to 45 percent bodyfat. I have bodyfat scales and a handheld Omron body fat analyzer. The scales say 43.1% and the handheld thing says 38.1%. I don't see how that's right though. I weigh 325 pounds and going by your formula for determining my goal weight I have around 190 pounds of fat free mass and at 15% body fat I'd weigh 225 pounds. I used to weigh 230 pounds about 12 years ago. I had this same body fat analyzer back then and it said I was 27% body fat then. I was clearly nowhere near even 20% body fat but more like 30 something. Either being morbidly obese has made me gain a heck of a lot of muscle or I have way more body fat than I think.

I only get 6 hours sleep a night Monday to Friday i have to get up at 530 for work i have children , i go to the gym 5 days a week

So you split the diet up into 3 phases but don't actually mention any kind of diet break or maintenance phases in between, so you're effectively recommending a single phase of fat loss. Why bother with all the extra math then?

Hi I'd like to understand that mathematical formula that he uses...

This is a fantastic video. Starting this now!

after years of calisthenics I've come to realize that my core/muscle density makes it so my weight no longer fluctuates the same. it drove me mad for awhile because I kept trying to lose more than I actually could without being under 12% as a surfer I try not to gain as much muscle, while maintaining a lighter build. fun times

This example person you made is exactly me down to every detail, making this video so much easier to follow for me, thank you

Love the way you do this in stages. BTW I'm 5'10 and the BMI says I should weigh 165, been there and it doesn't look on me. I can live with 180.

yeah but how can i do what you suggest at 5mins30seconds about tracking calories and body weight to review whether im in enough deficit if im doing weights as well?

Hit that fasting.

Maybe i missed it but where did you get the numbers that you divide the ideal weight?

I'm currently at 22.6% BF....trying like crazy to get down to 15%.

The stats you used are exactly like mine. So I started my diet and training in April at 102 and now in August my weight is 87kg. Calories deficit is key and regular exercises and having 8-10k steps a day. Feeling so much better now and thanks for sharing.

I'm a 168cm tall 30 yr old male. Was 82kg with 27.5% body fat 5 months ago, now I'm 74kg with 19.5% body fat. I had more than adequate muscle mass to begin with. My aim is to get to 14-14.5% body fat in next 3-3.5 months. Consistent strength training with cardio, more importantly eating properly has made my life easier...

This is stupid. I am 143 at 40 percent body fat. To get to 15 percent by his calculation, i would need to weigh about 100lbs. Absolutely not. What is this guys education, training certification?? I just had a dexa scan so that is where i am getting my number from ,btw.

I just checked my numbers im 257 36 percent body fat

This is the best guide I’ve ever seen. Thankyou so much

I am following you from last one year. I need your help. I am not that rich to take your coaching. I am 62 years , 25 % body fat.
I want to see my 6 packs in December.
I am regular with my gym and diet.
I am a man who can follow all strict rules. Please guide me to achieve my target

Very bad example. Someone at 5 10 at 100kg with 35bf is in extremely bad shape. To be that low muscle mass at that height weight that person has to be very old. So probably no chance to recover to 15 without getting into 60kgs.

How do you know your bodyfat?

I am 6’1, 300lbs. I look like I’m 250 but in reality I am 300, I really need a lot of help changing this

Starting today at 30%🙏

pro tip, never have carbs before bed. better sleep, better gains.

What do you think works best, a rowing machine or free weights?

2025 anybody?