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CUTTING 101 - How Much Bodyfat Can You Lose Per Week?

Total Fitness Bodybuilding

Total Fitness Bodybuilding

Published on 4 years ago

How Fast Can You Drop Bodyfat Without Losing Muscle?

Free Bodybuilding Diet Plan: http://leehayward.com/diet

3 Keys To Building Muscle: http://leehayward.com/muscle-building

Get Coached By Lee: http://leehayward.com/coaching

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Total Fitness Bodybuilding Workout App: http://leehayward.com/app

In this video you're going to get an overview of how the process of following a fat loss cutting diet works... From starting a brand new diet, to how your body and rate of fat loss will change from month to month as you get leaner.

During the first month of following a cutting diet you're going to see the biggest drops in bodyweight. This is because when you transition from eating a "See Food" diet, meaning eating what ever you want. To following a structured fat loss eating plan where you consume a calorie deficit based on natural unprocessed foods, your body will drop "weight" relatively quickly.

Most of your fast initial weight loss will come from water weight, intestinal bloat, and some of it will be actual bodyfat. It's not uncommon to lose upwards of 5 pounds or more per week during your first month of cutting.

As you transition into your second month of cutting your rate of weight loss will be slower, probably in the 2-3 pounds per week range, because at this stage you will have lost the majority of your extra water weight and bloat.

And as you continue to lose fat into your third month of cutting and beyond your rate of weight loss will become even slower as you get leaner and have less fat to lose. At this point of your cutting diet if you can lose 1-2 pounds per week that is really good progress.

To help you with your fat loss cutting diet, I recommend that you check out the Extreme Fat Loss Program at: http://leehayward.com/muscle-building/extreme-fatloss.htm

Comments :


Lydie VERJUX . 2 weeks ago

Do anybody know about Custokebon Secrets? Does it really work? I hear most people burn their weight with this popular weight loss method.

jay cutler

jay cutler . 2 months ago

Best advice you can get!

jay cutler

jay cutler . 2 months ago

Keep up the great work Lee, your amazing and really enjoy your content!

Dangelo Mateo

Dangelo Mateo . 4 months ago

I have tried numerous weight-loss plans already but none of them provided me the outcomes like I acquired from this “Yamzoko Weebly” (Google it) course. Even I am not consuming much as I used to be, I still don’t really feel jittery or even sense a crash I have burn around 15 pounds since using this product. .



I am stuck at 13% Body fat I have a event in 4 weeks I want to reach 10% Body fat how much calories deficit should I be to reach 10% My protein intake is 1 × per LBS Please help me out 😅


Eli . 10 months ago

Does anyone have any tips I’m 17 and I have about 26% body fat.Im 5,8 and I weigh 178.My goal is to get to about 19% 160

Sikder Raish Mahmud

Sikder Raish Mahmud . 10 months ago

I have never seen any Youtube video explaining cutting process in such a concise manner. These information you presented make a lot of sense to me and I will try to follow your advice. In my experience, whenever I cut calories drastically in pursuit of losing bodyfat asap; my weight training suffers, i lose motivation etc and eventually i give up before reaching my goal. On the other hand, when I am on a slight caloric deficit; still having adequate amount of carbs before and after workout and lifting as heavy as possible without breaking form, I tend to reach my goals successfully. I actually feel I am getting stronger in many exercises, On a side note I want to add, too much of cardio never helped me much. At some point, i do believe i lost some muscle mass due to performing intense cardio for more than an hour on top of my weight training. However, doing cardio for about 20 -30 mins everyday (including rest days) for prolonged period does wonders. But again as the coach said, it might vary from person to person. Thanks for the video coach, I will definitely check your website for further insights from you.


feedmeee . 10 months ago

started at 200 currently at 175. This motivates me to push harder.

Ray Harten

Ray Harten . 11 months ago

Always has great advice. A real pro!!


Pranav_Simha_Nateri . 12 months ago

Hello.. I have 2 questions.. 1) I am a 27yr old male.. . My current weight is 79kg(174 lbs) and 23per body fat.. I wanted to get down to a min of 14per body fat. I am thinking of getting down to 70kgs by high intensity cardio without weight training.. But Can you help me with what ideally I can do to it? 2) if I do a high intensity cardio and take a high protein diet, does it mean that I am reducing my fat and maintaining muscle mass?


DaeOh . 1 year ago

why would losing fat decrease your lifting strength?


TrueLies . 1 year ago

I'm 6f3. Weighed 275 pounds. I have lost 39 pounds in exactly 7 weeks and 2 days. What I'm doing is: 1. Weight train 6x week. I have increased strength teadily. 2. Eat 1500 cals a day. I eat ONLY 100% unprocessed food except canned tuna. 3. Extreme monotonous meals. I eat 500g baked chicken breast + broccolli + sweet potato + snowpeas as my single and main meal. The almost identical meal, every single day for 40 days. ZERO sugar. During the day I eat some carrots or blueberries and occasional banana. That's it. After 20 days my stomach has apparently shrunk so much internally that I'm not even hungry half the time. 4. I DONT hit my protein macros. I've averaged 0.55 grams proteing per pound of bodyweight per day. I will increase soon. 5. I walk 22k steps every single day. 6. Drink tons of water + coffee.

Adrian Moghaddam

Adrian Moghaddam . 1 year ago

Thanks bud, I've done a decent amount of research on cutting and you backed up everything that I have read so it's great to know I'm on the right track. Very informative!

Citizen 44

Citizen 44 . 2 years ago

been a subscriber since the muscle cramps vs mcdonalds salt package to get rid of them, it turns out you were correct it was an electrolyte issue with me, thank you very much

Mark Gilla

Mark Gilla . 2 years ago

brilliant input

Nader Nadernejad

Nader Nadernejad . 2 years ago

Great advice! Especially the part where you mentioned the last ten pounds of body fat making the most difference.

Keith Lebron

Keith Lebron . 2 years ago

Fat as hell right now. Good news according to this guys is, I will lose fat faster ....

Joris Jannink

Joris Jannink . 2 years ago

Imma train heeerd and do ceeerdio, jk bro thnx !


ASAD62000 . 2 years ago

i can understand how much should i cut fat

1st Generation Drs.

1st Generation Drs. . 2 years ago

thanks for this Lee. just what i needed.

Bradyn Ansley

Bradyn Ansley . 2 years ago

Extremely informative and you are very easy to listen to! Subscribed

Benjamin Hunter

Benjamin Hunter . 2 years ago

Great information. Truth. Thank you Sir

Neeraj Vasudeva

Neeraj Vasudeva . 2 years ago

Very useful information!!

Laura's Channel

Laura's Channel . 2 years ago

Very informative video. Thanks for taking the time to explain very basic muscle building topic. Iknow this channel is aim for men...but still very useful for women too.

Sabir Abdul-Lateef

Sabir Abdul-Lateef . 2 years ago

great stuff Lee! I call you the most honest guy in the game. Quick question how often should I do cardio? Does leg day count as cardio??


NSM . 2 years ago

85 kg, 37 years old, 177 cm, 30% body fat... Target 75 kg.,15-20 % body fat... Plsss sugest me which macros % should I start... And how many calories should I eat to be in deficit for losing minimum 0,5 per week... Help me plsss


FredPex . 2 years ago

Hi i have a question for u Lee im aboute to start cuting i am 156 pounds and 6ft tall i got arround 15-20 bodyfat% how much weight should i lose? do u think i can go on this diet and stil get lower bodyfat%? 2000 cal, 44g fat, 276 carbohydrates and 130 g of protein ? im doing full body workout every other day and should i do any six pack exercises ?

1809 Alisra

1809 Alisra . 2 years ago

hey lee...if my current bodyfat is 10 percent..does losing 3 pounds in a week is water loss? thnks in advance lee

Susan Neeley

Susan Neeley . 3 years ago

I actually took the guidance of a mate and researched “sowo hope site” on Google. It’s the greatest weight loss plan I’ve actually seen and gives immediate results to users. In a week, I’ve already slipped 13 lbs.

Alberta Estrada

Alberta Estrada . 3 years ago

A buddy told me to look for for the diet program “sowo hope site” on Google. It has given excellent results to its users and worked incredibly well for me. We have already droped 13 lbs in less than the first week.


John . 3 years ago

Lee thank you so much for this video it literally answered my long term question about fat loss, I was losing a lot of weight but not seeing the changes, my strength progressed but I just need to stay on the cut longer. Huge thumbs up 👍🏼👍🏼👍🏼

Reshav Siwas

Reshav Siwas . 3 years ago

hello sir ...my trainner said it will take 1 year for burning fat ....plz suggest me to loose it quickly


KroolMachine . 3 years ago

Gonna say Newfoundland.... POSSIBLY Nova Scotia, but gonna say he's a Newfie. Lee, can you confirm?

Nicole B. MTLConsulting

Nicole B. MTLConsulting . 3 years ago

Great video, thanks for the tips!


JOSEPH TY . 3 years ago

100% true. no "bs" like lee said... nice work bro. . . im from 216 lbs. to 204 lbs now from weight training and eating good foods. . . im at 10 months now and im trying to supplement my program of HIIT exercises to even further cut that pesky body fat... i will see how it goes... peace

Loretta Roberson

Loretta Roberson . 3 years ago

We learned about the diet plan “lyly amazing guide” thru a Google search. In just a number of days, I’ve dropped more than 10 pounds. This can be the best weight loss plan I’ve actually tried. Try it for yourself to find out how well it can meet your needs exactly. The difference will be remarkable.

Haley b

Haley b . 3 years ago

I've recently lost 38pounds over the course of six months. I'm down to 149 with a BF of 26. Which I'm pretty positive isn't good:) I'm unsure if I should continue dieting in a deficit and begin weight/strength training to cut the fat. Any suggestions?

Loretta Roberson

Loretta Roberson . 3 years ago

My cousin introduced me to the diet called “lyly amazing guide” (Google it). This is a weight loss program that truly works. Initially I was a bit skeptical but in 2 weeks I’ve already shed over 14 pounds. Google it to learn more.

Frank Larssen

Frank Larssen . 3 years ago

Very informative and really well explained. Thank you!

Kenny Meltzer

Kenny Meltzer . 3 years ago

When considering eating healthy, you must never fall victim to modern day fad diet plans. Extreme diets are a danger for your health, especially ones that seriously restrict your daily nutritional intake. While they might induce quick weight loss, these kinds of diets are never a long-term answer for your waistline. It is best to look up Fenoboci Diet Plan on the internet as it is not just another fad diet where you starve yourself.

Mary Bolden

Mary Bolden . 3 years ago

I never imagined I might get such fabulous weight reduction results. Within the first few of days, I had already said good-bye to 5 pounds. Interested? Google “loli special plan” and try it for your self.

Amir Nazar

Amir Nazar . 3 years ago

I started my cut 8 weeks ago at 15% body fat and around 193 lbs and I'm now 184 at 12% body fat. I wanna now get down to around 9% whilst retaining as much muscle as possible. How long do you reckon this'll take me at a 500 caloric deficit?

Sharona Bowie

Sharona Bowie . 3 years ago

Thank you it helped a lot.

Giwrgos Karagiannhs

Giwrgos Karagiannhs . 4 years ago

im 6'4 and around 187 i was 205 before easter.What can i do to lose more fat without losing anymore weight?btw i play basketball,i have basketball practice 4times per week,i lift 3 and i also do 2 days cardio

Aaron B

Aaron B . 4 years ago

i weight cylce and i hate it. ill drop couple ponds gain it back, gain couple ponds after that, lose it and drop couple ponds and so on.

Sioma Aesthetics

Sioma Aesthetics . 4 years ago

thanks for this great video


deadmoney219 . 4 years ago

Very helpful video thank you


Scars . 4 years ago

That one dislike:)

Mauricio Perez

Mauricio Perez . 4 years ago

Hey lee I have a question. Im 5'11 and weight 180. I want to cut down to 170. What type of diet should I do? Low carbs/high protein? I don't want to lose muscle, just burn fat. Can you please give me some advice. Thanks

Fred Gardner

Fred Gardner . 4 years ago

wow not one thumbs down.

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