Does anyone have any idea how long it would take to drop from about 19% body fat to about 10%. and how many pounds do u thing u will loose.

Depends on number of factors..whats your current weight &bf%,Diet/ training regime /cardio regime. generally a 1-2lb oss per week is advisable.

Take your current weight and bodyfat (e.g.):
--
200 lbs @ 19% bf


Figure out your lean mass:
--
200 lbs * .19 = 38 lbs(fat)
200 lbs - 38 lbs = 162 lbs(lean)


Figure out your bodyweight at the target bodyfat%:
--
162 lbs / .90 = 180 lbs

(note -- for 10% bodyfat we divide by 90% (i.e. 100 - <target bodyfat>))


Determine how long it'll take you to lose the weight:
--
20 lbs to lose @ 1 lb/week = 20 weeks
20 lbs to lose @ 1.5 lbs/week = 13 weeks
20 lbs to lose @ 2 lbs/week = 10 weeks
etc.

Generally speaking I'd say you're doing very well to lose 1 percent a week. Even half a percent a week is good progress. So you're maybe looking at a 10 - 20 week time frame.


It would be possible to lose a fair bit more than 1 percent a week I think on the basis of doing hardcore training - say boxing or army style training involving several hours of hard exercise per day but most people don't have the time for that.

For your average guy doing weights 3 or 4 times a week and low intensity cardio for 45 minutes 4 or 5 times a week I think half a percent to one percent per week is realistic.

And you need a good diet to achieve even that - avoid all white bread, candy, cakes, ice cream, desserts, white pasta, crisps/potato chips. And booze or at least restrict it to one night a week but abstinence is better. You should eat five or 6 meals a day with protein at each meal and also get plenty of green vegetables. Healthy fats should also be eaten - olive oil, fish oils, natural peanut butter etc in appropriate portions.

Does anyone have any idea how long it would take to drop from about 19% body fat to about 10%. and how many pounds do u thing u will loose.

Longer than what it will take to go from 19% to 15%. :)

It's good to have longer term goals, but don't get too far ahead of yourself.

You should not strive for more than 2 lb per week in total weight loss, as more than this is considered unhealthy by many doctors.

If 100% of your weight loss is fat, and we assume that you are maintaining the same lean muscle mass you currently have (not gaining), then you are losing it at 1% per week. M@'s numbers reflect this.

If you are on a reduced calorie diet with a significant cardio component to your workout, odds are you are not gaining any LMM, but are basically just losing fat.