How Long to Lose 5 Pounds (Men)

Your timeline to lose 5 pounds depends on three factors: (1) Starting body fat percentage. Higher body fat allows for more aggressive deficits without muscle loss. (2) Deficit size. A 30% deficit is twice as fast as a 15% deficit, but harder to sustain and riskier for muscle preservation. (3) Lean mass. More lean mass means a higher metabolic rate and faster fat loss at the same calorie intake.

Men typically lose 5 pounds 15-20% faster than women due to higher lean mass and metabolic rate. A 180 lb man at 25% body fat has a TDEE around 2,700 calories. A 150 lb woman at 32% body fat has a TDEE around 2,050 calories. The same deficit percentage results in different absolute calorie targets and weekly loss rates. Men also retain muscle better during a deficit due to higher testosterone levels.

• •Eat at least 1g of protein per pound of lean body mass every day.
• •Maintain training intensity on compound lifts (squat, bench, deadlift, overhead press).
• •Prioritize sleep (7-9 hours). Recovery capacity drops during a deficit.
• •Keep training volume at 80-90% of your peak. Your body can still recover well at a moderate deficit.
• •Track the weekly average of your weight, not daily fluctuations. Water weight swings can mask fat loss progress.

After losing the weight, reverse diet by adding 100-150 calories per week until you reach maintenance. This gradual approach prevents rapid fat regain and lets your metabolism stabilize. Expect 2-3 lbs of water weight in the first week (glycogen and water, not fat). Give your body 4-6 weeks at maintenance before starting another phase.