hi guys i am doing the 12 week bsn workout,i am going on to week 2 monday and i am eating right training 4 days a week,just wanted to ask how much % body fat can u lose and build muscle in 12 weeks,i am at 20% atm and would love to get to around 9 to 10% can it be done in 12 weeks,my eating is clean and have one cheat meal on saturday with my wife thats all,

Thats a pretty tough question my man. The amount of body fat you can lose in twelve weeks depends on sooo many different variables. If I can give you one tip of advice I would say don't stop at twelve weeks whether or not you are successeful in getting to 9 or 10% body fat. Reason being that so many people will do a program that is not designed for them and get discouraged and give up on exercising after doing one twelve week program, when that program probably wasn't going to help you too much in the first place if it wasn't design for your situation. On the other hand if you are successful in your body fat percentage goal in just twelve weeks that is most likely a miracle and that means you could go soooo much further! I'd say try it out, do the twelve weeks solid, don't cheat yourself on it, take before and after weights and pictures, and if it works for you congrats! But still i'd say don't stop there bro :)

I know thats probably not quite the answer you're looking for but to be honest there's to answer your question in a yes it will work or no it won't manner someone would have to know everything about your body. But still I say give it a try, don't get discouraged if it doesn't achieve your goal in twelve weeks, and if it does keep pushing forward because Hermanites Train Harder!

keep me posted on your gains breh!

-Jordan

hey man..so you are 82kg and you want to lose 10% fat. So you want to lose about 8kg of fat. You also mentioned building muscle at the same time. Well, you can forget about building muscle when you are on a drastic cut. In 12 weeks you can lose more than 8kg of fat. You can lose 20kg of fat easily. Problem is you probably want to lose fat without losing muscle mass. In this case, 0,5-1kg per week is usually safe. So you can lose about 6-12kg of fat in 12 weeks, without losing too much muscle. So, its definitely possible, if you are on the right caloric deficit and you train correctly.

Now about the training. You say you are on a 12 week program. You have no profile picture so I m gonna go ahead and assume you are a beginner in bodybuilding. In this case, you should be on a 12-month program not a 12 week one. Training will not really dictate how much fat you will lose though, anyway. Yes, you can burn a few more calories with training and usually the best training for this is HIIT cardio and circuit training combined with heavy weight lifting. But in the end, it all comes down to your nutrition. If your body needs 2500 calories a day to maintain its weight and you eat 2000, you will "lose" 500 calories a day, and since 7500 calories is one kilogram of fat..you will lose 1kg of fat every 15 days. Simple.

#HTH!
Kostas

Hi guys, i'm 19 years old and i would like to lose some % fat , now i'm 24,2% fat , i want to lose 6-8% , i am 75Kg and i'm 1,72m, what kind of training i can do for lose the fat?? Thanks