How to lose 3kg of fat in 1-2 weeks?

[SIKH LEGACY]

Hey i just joined the gym 3 weeks ago and was on a bulking diet/plan. One of the gym trainers today checked my bodyfat %, it was 18.55% he advised me to get to 15% before i bulk. I worked it out my weight is 73kg so

(73 x 18.55) / 100 = 13.5kg fat

(73 x 15) / 100 = 10.95kg

that means i got to lose around 3kg of fat

is this possible in 1-2weeks before the start of next year?

im thinking of going on low caloric diet around 2100 calories per day

i train 4-5 days per week which is strength training i might add 20mins of cardio in as well.

I just want to lose fat, not muscle, just fat

Any tips on maintaining muscle and maximising fat loss

i have a treadmill at home and 2x10kg dumbells will doing these first thing in the morning help burn fat on an empty stomach

Thanks

im nt sure if i posted this in the right section?

[Phedder]

3kg in two weeks is somewhat of a tall order, you're more likely to drop some muscle along with the fat trying to drop that fast, and as you're only wanting to drop the fat so you can bulk, losing muscle is definitely counter-productive.

Here's a link to an article which could help you figure out a deficit to run.

Personally I'd go a bit lower than 15% still, ~12% isn't hard to attain and would give you more 'room' to add muscle and fat before you get to the stage that you need to cut again.

[Ronin]

If you're really determined to do this, I'd suggest getting your hands on a copy of "The Rapid Fat-Loss Handbook" by Lyle McDonald. He doesn't really recomend crash-dieting, but offers a safe and effective way of doing it. But be warned, it's not easy, and you will lose some muscle along with your fat.

Also, given that your timeframe will include xmas, new years etc, you should really ask yourself if this is a realistic idea. In my opinion you're really just setting yourself up to fail, and consequently end up feeling bad about it. Why not make it a slightly longer plan, say 4 weeks, and give yourself a better chance of success? Is an extra 2 weeks really going to make all that much difference in the big picture?

[PeterDolan]

I could drop 3-4kg in one week in water...