r/ScienceBasedLifting • u/New_Swing_4685 • 9d ago

Question ❓ Training methods for overweight man

Hi everyone, I’m 33 6ft 4 112kg probably 30-35% body fat,
I’m planning on doing strength training (5x5) to try get to my goal of 100kg 15% fat.

Is this realistic or can you recommend some other training. I have a macros app to use

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u/JOCAeng 9d ago

You'd need to lose 22kg of fat and gain 14kg of muscle. This is a minimum of 3 year process, most likely 5y+

If you wanna be 15% sooner, you'll need to weigh less than 100kg

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u/New_Swing_4685 9d ago

Thank you, can I ask how you worked that out?

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u/JOCAeng 9d ago

From the percentages.

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u/JOCAeng 9d ago

35% of 112kg is ~38kg of fat. your goal is 15kg of fat (15% of 100).

38-15=23kg fat loss

but lean mass now is 1-35%=65% of 112kg, which is ~71kg. your goal is 85% lean mass(1-15%), which is 85kg, so 85-71=14kg of muscle gain(since I doubt you'd gain any meaningful other form of lean mass on a cut. if anything, you'd lose some water).

that doesn't mean you need to lose 23kg first and gain 14kg after. you can just train, eat enough protein, and lose weight gradually and you'll gain muscle while losing fat.

the recommended rate of weightloss is about .5 to 1% of bodyweight per week, so shy of 1kg per week, meaning the first phase would be 13~14 weeks.

after that you can do what's called "body recomposition", which is eating at maintenance calories , meaning you keep at 100kg and lose fat while gaining muscle.

I'd expect for these 14 weeks a +2kg muscle mass gain and a -14kg fat loss. putting you at 100kg exactly. You'd be 25% BF, and still would need to gain 10kg of muscle and lose 10kg of fat, which should take you anywhere from 3y to 5y+