The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected.

by Martin Berkhan

For men under 10 percent body fat and women under 18 percent body fat, I recommend fat loss of no more than 0.4 to 0.5 kilograms (0.9 to 1.1 pounds) per week and 1 kilogram (2.2 pounds) every third week, respectively.