I am now at 15% and i am willing to do anything to get a nice physic by beginning of june,1) should i have a cheat day?.. 2)should i stop lifting and focus only on cardio or is it still possible ot get down to atleast 9% bf with only weight lifting?... I dont want another summer like the previous one... in which i was laughed at each time i went for a swim,i would do anything to get there please answer my quesntions thanks :D

Hey man! Whats up?

1) Cheat day. Its obviously better if you dont have one. You will reach your goal faster. But people that have a cheat day are far less likely to cheat on the other days than those that do not. Personally, I am not addicted to food so I very rarely eat something cheaty!

2) You should definitely not stop lifting weights. Lifting weights is the only way to make sure you will not lose muscle during your cut. You need to stimulate the muscles so that your body has a reason to keep them. Is it possible to go under 10% without cardio? Might be. You will need to have an excellent nutrition, sleep and workout routine. Keep in mind that you dont have to do the boring cardio on the treadmill to lose fat. You can do circuit training with weights or your own bodyweight. That is probably better anyway.

From your profile picture, you dont seem fat at all, but at the same time you dont seem like you have a lot of muscle. Its definitely possible to get down to 9% body fat in 5 months from now but you might not like the end result. If you dont have enough muscle in your frame you are going to look extremely skinny at below 10%. 

What I would do if I were you : I would go down to 12% body fat, which is rather easy. Then I would go for a 1-2 years clean bulk.
If you want, you can post some pictures here in this thread so that we can better see your muscle gains and how much fat you got on.

Dont worry about what people say. If you are at about 10-15% body fat, you are thinner than most people anyway, and nobody can laugh at you. Making the perfect physique is a journey and you should enjoy it :)

Make sure your tracking your macros, fats carbs and protines to reach your goal faster. And as you cut you want a reasonably high protine diet to help keep the muscle you have. It sounds like you are relatively new to weight lifting so it is possible to build muscle and lose fast at the same time just make sure you don't cut to fast and I think you'll have a good looking body in five months at 10% bf if you lift at least 3 times a week and be at a 300 calore defficit from you maintainice calories. I recommend full body workouts every other day if your new. And about 20 to 30 sets each season. Good luck!

You will reach your goal by June if and only if you put 100% dedication to fitness starting today! Eat right, Sleep well and Workout HARDER!!! Easier said than done but if we really want to achieve something we need to do something for it and keep on doing it, keep going and never ever stop even if the goal is already achieve.. cuz we will never want to be called weak or ugly again, right? The secret is to keep going and get use to criticsm.. tell people who will ask you why you workout tell them that they shouldnt be asking you, ask themselves why they don't!! #HTH brotha

It might sound a bit silly, but look at gaining strength, ie reverse pyramid style training with the big 4 compounds and diet down. As the focus is strength maintaining or maybe even gaining, look at upper lower body push pull splits. I found the best way I dropped weight and mainly burnt fat was strength training 3 times a week and recover the rest. Used my diet to get to a weight a wanted and cycled low carb / cal on rest to high carb / cal on training days with a weekly average of a deficit. High fats on the rest and low fats on the training days. Protein kept the same. as for cardio, my goal was strength so my extra activities outside the gym was enough, I didnt focus on that.

Not blabbing on, just speaking from my experience. HTH

:)

if your willing to do anything, there is intermittent fasting too. But read ya stuff up on it first. I've done that for just under 2 years, I can tell you it works, but diet is the main thing, if you don't nail that IF would even be a waste!

It might sound a bit silly, but look at gaining strength, ie reverse pyramid style training with the big 4 compounds and diet down. As the focus is strength maintaining or maybe even gaining, look at upper lower body push pull splits. I found the best way I dropped weight and mainly burnt fat was strength training 3 times a week and recover the rest. Used my diet to get to a weight a wanted and cycled low carb / cal on rest to high carb / cal on training days with a weekly average of a deficit. High fats on the rest and low fats on the training days. Protein kept the same. as for cardio, my goal was strength so my extra activities outside the gym was enough, I didnt focus on that.

Not blabbing on, just speaking from my experience. HTH

:)

if your willing to do anything, there is intermittent fasting too. But read ya stuff up on it first. I've done that for just under 2 years, I can tell you it works, but diet is the main thing, if you don't nail that IF would even be a waste!

Hey David,

First off, sorry to hear people laughed at you. That is just horrible, those were the kind of kids I beat up in highschool. Assholes.. seriously. That would never happen to you here. As a community we are strong and as you can see by the above comments, more than willing to help.

Secondly, LOTS of good information above. I really don't have much to add but I will give my two cents.

1) If you focus on a high protein diet (carbs around 150g or lower) it's good to have a cheat day or "re-feed" day where you boost the carbs up to like 250-300grams. I usually have mine on my leg day because that is when I burn the most calories.

2) Never stop lifting, you will become weak and lose your muscle gains. Focus on total body training with muscle splits. Actually, if you look at my routine on my profile, something like that can work for you. For the muscle splits stick to 12-15 reps per exercise. 3-4 sets per exercise.

Good luck! but meal plan first! when you have time, let us know your dily macros! #HTH