What’s a realistic time frame to lose 20 pounds of fat? I’m currently a 177 lb, 5’8" male with an estimated body fat of 22%. My goal is to drop to 12% body fat (157 lbs) for a wrestling tournament in 2.5 months. I have strong discipline with eating and training, which I can maintain for months.
I started the year at 195 lbs and did a 7-day water fast to get a head start, dropping to 180 lbs. After gaining back 5 lbs in water weight, I’m now in a daily caloric deficit of 1500 calories, consuming around 170 grams of protein. I only eat fruits for carbs before physical activity to prevent fatigue. Am I pushing too hard and risking muscle loss, or am I on the edge of a healthy but aggressive weight loss plan?