How long to go from 20% -> 15% BF?

As the title says.

I'm around 20% BF now on a 500 calorie deficit a week with 4 days a week gym. How long do you guys reckon it will take to get to 15% BF?

Also, just to clear things off, are you allowed to eat anything and still be on a 500 calorie deficit to keep losing fat or do yo need to also go on some hardcore diet. Keep in mind I cut off a lot of junk foods, but every now and then I'll eat something like 2 minute noodles.

 

It's possible to lose a %/wk with correct dieting/exercising/rest.

But in my personal experience, it took me around 6 months to go from 14% BF > 8%. Probably cause I wasn't so controlling with my diet lol hence why it took so long.

 

Go for a run each 2nd day.
This will get you on a low body fat percentage.

 

Interesting! I never think of this problem!

 

If you keep at the gym for 4 days a week then 20%-15% should be only about 4 months at least.


Another good way to loss weight extremely fast is get a Training/Sauna Sweat Suit and put it on and sit in a sauna for about 2 hours or so. I heard about this from my Army recruiter. He had two people that were a bit over weight both male and female. The male lost 7 pounds in 2 hours and the female lost almost 12 in just a few short hours.

That's just a suggestion. But i suggest running on the treadmill for 15-30 minutes or longer depending on how long you can last while your at the gym.

As for diet i suggest you stay away from alot of fatty foods like sweets, soda, chips, fried food.

I suggest drinking water, tea, and some juices. For foods, Vegetables, fish and chicken are good as long as they aren't fried. Make sure you have 3 meals a day but a minimum of no less then 2.

When i eat it's something like this It's not all that great but it does keep me healthy:

Breakfast:

Original Life Cereal or Fruit

Tea: Either Green Tea or China Oolong Tea

Lunch:

Since usually i don't have much of a lunch break it's usually just a protein milk, fruit or a salad.


Dinner:

Vegetable
Salad
Fish/chicken/beef sometimes pork. All non fried
some random side dish like rice, beans something like that.
Water, milk or juice.


Once in awhile i will cheat and have a bag of chips lol..