Let's make a accurate best possible manner fat loss plan, I'm currently ~75kg , gym 3-4 days a week, 1.5 hour sessions, lower-upper- rest-lower-upper- rest-rest, hard weight training, been working out for 2.5 years, am decently muscular, can bench 100kg, squat ass to grass 110kg, deadlift conventional 150kg, all beltless, currently stronger than those numbers but haven't tested 1rm, give me the exact plan to come down to 70kg, I can't see abs rn but I train them a lot hard and have strong abs tbh, can do dragon flies, and with a pump can see the rectus abdomninus shape very roughly. What weight would be ideal for me to come down to and how to do so?
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The retrieved documents are clinical/pathology-focused (GLP-1 therapy, cirrhosis), not directly applicable to a healthy trained athlete. I'll build this plan from established sports nutrition and exercise science principles — this is a well-evidenced domain.
Fat Loss Plan — Trained Athlete, 75kg → ~70kg
First: What's the Right Target Weight?
70kg is probably not your ideal target. Here's why:
You're carrying significant muscle mass — bench 100kg, squat 110kg ATG beltless, deadlift 150kg after 2.5 years is a strong intermediate-to-advanced profile. At 75kg, if you're at ~18-22% body fat (rough estimate given "can't see abs but visible with pump"), you're carrying ~13.5–16.5kg of fat mass.
To get visible abs (not just with a pump — genuinely visible at rest), most males need ~10-12% body fat. For someone at your muscle mass, that likely puts you at:
- 68–71kg as a realistic abs-visible range
- 70kg is a reasonable first target — reassess there before going further
So 70kg is probably right, but don't be surprised if you need to go to 68–69kg to get the visual result you want. Don't pre-commit to stopping at exactly 70.
The Core Numbers
| Variable | Target |
|---|---|
| Deficit | 300–400 kcal/day (0.5kg/week loss) |
| Rate of loss | 0.5–0.75% bodyweight/week max |
| Timeline | ~10–12 weeks to lose 5kg |
| Protein | 2.4–3.1g/kg bodyweight/day (~180–230g/day) |
| Training volume | Maintain or slight reduction — do NOT cut volume |
Why a moderate deficit? You're already lean-ish, well-trained, and strong. Aggressive deficits (750+ kcal) at your body fat level cause disproportionate muscle loss. Research consistently shows 0.5–1% bodyweight/week is the ceiling for muscle preservation during fat loss in trained lifters. Since you're within 5kg of goal, keep it at the lower end — 0.5kg/week is optimal for you.
Calories
Step 1 — Estimate your TDEE:
At 75kg, training 3–4 days/week with 1.5hr hard sessions, you're likely burning 2,800–3,200 kcal/day.
Use this as a starting estimate (adjust after 2 weeks based on scale trend):
| Calories | |
|---|---|
| Maintenance estimate | ~3,000 kcal |
| Fat loss target | ~2,600–2,700 kcal/day |
Track for 2 weeks, weigh daily, take the weekly average. If losing <0.3kg/week, drop 100–150 kcal. If losing >0.8kg/week, add 100–150 kcal back. Scale trend matters more than any formula.
Protein — Non-Negotiable
Target: 200–220g/day minimum.
This is the single most important dietary variable for your goal. At a deficit with heavy training, high protein:
- Preserves lean mass (directly evidenced across multiple meta-analyses)
- Increases satiety, making the deficit more sustainable
- Has the highest thermic effect of food (~25-30%)
Practical sources: Chicken breast, Greek yogurt, cottage cheese, eggs, whey/casein protein, beef, fish, tuna.
A simple structure that hits the number:
- Breakfast: 4 eggs + 200g Greek yogurt = ~45g
- Mid-morning: 40g whey shake = 32g
- Lunch: 200g chicken breast = ~50g
- Post-workout: 40g whey = 32g
- Dinner: 200g beef/fish = ~45g
- Total: ~200–210g
Carbohydrates & Fats
After hitting protein, split remaining calories roughly 50% carbs / 50% fat — or bias toward carbs on training days and fats on rest days (carb cycling — optional but can help performance).
| Day | Carbs | Fats |
|---|---|---|
| Training day | Higher carbs (200–250g) | Lower fat (~60g) |
| Rest day | Lower carbs (100–130g) | Higher fat (~80–90g) |
Key carb timing: Put the majority of your carbs around training — pre-workout and post-workout. This preserves training performance during a deficit, which directly preserves muscle.
Training — What to Change (and What Not to)
Do not reduce training volume or intensity. The stimulus to maintain muscle is the same as the stimulus to build it — heavy compound lifting. This is critical.
What changes:
- Drop any accessory "junk volume" that isn't driving progress — if you're doing 5 sets of cable flyes after bench, cut to 2-3
- Keep all your main compound lifts heavy — do NOT switch to "higher reps, lighter weight to tone" (this is a myth)
- Your lower-upper split (3-4 days/week) is already solid — keep it
Do NOT add excessive cardio. You don't need it. It creates additional recovery demand during a deficit, which impairs strength retention. If you want to add something:
- 1-2 sessions of low-intensity steady-state (LISS) cardio — 30–40 min walk/incline treadmill — on rest days
- This burns 200–300 kcal with minimal muscle catabolism or recovery impact
- Do NOT do HIIT on top of heavy lifting during a deficit at your level
NEAT (Non-Exercise Activity Thermogenesis) is your secret weapon. Hit 8,000–10,000 steps/day on all days including training days. This alone can add 300–500 kcal/day to your expenditure without touching recovery.
The 12-Week Protocol Summary
| Week | Focus |
|---|---|
| 1–2 | Establish baseline — track everything, weigh daily, find true maintenance |
| 3–6 | Execute deficit at 2,600–2,700 kcal, assess weekly average weight trend |
| 7–9 | Adjust calories if needed based on data; expect some strength plateau — normal |
| 10–12 | Final push — if losing too slow, add 1 LISS session before dropping more food |
| End | Reassess at 70kg — if abs not visible yet, continue to 68–69kg |
What to Expect With Your Lifts
You will likely see 5–10% drop in working weights on your heaviest sets. This is normal and not muscle loss — it's reduced glycogen, neural fatigue from the deficit, and slightly less bodyweight leverage (especially squat/deadlift). Your lifts will mostly come back within 2–4 weeks of returning to maintenance. Do not panic and eat more.
The Honest Answer on Abs
At 70kg with your muscle mass, you'll likely have visible abs in normal lighting — not just with a pump. If you're currently at 18–20% body fat, 70kg puts you at roughly 12–14%, which is the abs-visible range for most males. If you're currently at ~15–17% (leaner than average for your description), you may already be at ~11–12% at 70kg — potentially quite lean.
The only way to know is to get there. Don't stop at 70 if the visual isn't there yet. 68kg is fine for someone with your muscle base — you won't look "small" at 68kg with your strength numbers.
Summary Checklist
- Calories: ~2,600–2,700/day, adjust every 2 weeks based on scale
- Protein: 200–220g/day minimum, every single day
- Carbs around training, especially pre/post workout
- Keep lifting heavy — same weights, same intensity
- Steps: 8,000–10,000/day
- Optional: 1-2 LISS sessions on rest days (walks, not HIIT)
- Timeline: ~10–14 weeks to 70kg at 0.5kg/week
- Reassess at 70kg — may need to go to 68–69kg for abs
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