Want To Cut 10-12 lbs in 5 weeks

[Future]

Thanks guys. Very good ideas.

Question to experts. Where can I find how much calorie I should take daily based on my age-weight and height if I wanted to lose weight. I don't want to starve my body and cause my body go on defensive.

I've used this one before...http://authoritynutrition.com/how-many-calories-per-day/

But the reality is that everyone is so different that there isn't one calculation that will work for everybody. I think you'd be better off seeing what foods you currently eat that you don't need and cutting them, rather than being on a specific calorie number.

 

[Shunpike]

I've used this one before...http://authoritynutrition.com/how-many-calories-per-day/

But the reality is that everyone is so different that there isn't one calculation that will work for everybody. I think you'd be better off seeing what foods you currently eat that you don't need and cutting them, rather than being on a specific calorie number.

Thanks. You are right. Problem is, the things I like to eat aren't healthy either. So I will have to start eating more veggies etc. Will also go on Weight Watchers for tracking the calories. Makes things easier.

 

[Rack]

The app myfitnesspal is very useful.

 

[gmoney112]

10-12 actual pounds of fat at 12% in 5 weeks?

Probably not possible. I mean you could lose 10-12 pounds in water weight + fat/muscle, you're also not going to be happiest camper.

But 12% is still pretty lean. If you lost 10 pounds of fat you'd completely change the way you look.

Eat healthy. Lean meats/veggies and do a lot of cardio keeping your heart rate, relatively, above 120 BPM. You also probably want to keep your protein relatively high because your body is going to burn whatever it can to provide energy. If you're really serious about it, I'd do 2 a days doing some kind of high intensity interval training on top of a normal typical weightlifting schedule.

 

[BigStar]

One meal a day makes the weight fly away Sure you will put it back on as soon as you start a normal diet, but is good for a quick fix. Just having fun, follow the good advice

 

[LittleBoyBlue]

What is the best way to go about it? Feel like I will look really good and ripped if I do. Have lifted and done alot of high intensity training all winter, am going to a music festival Memorial Day weekend and really want to go there ripped and lean.

Probably about 12 percent bodyfat at the moment, so its definitely doable....but I'm 35 years old so it does feel like I can gain weight much faster than when when I was in my teens and 20s

Your biggest meal is lunch.

Eat soup or fruit or shakes occasionally for dinner.

 

[Teren_Kanan]

Losing 10-15 pounds in 5 weeks isn't that hard tbh.

Calculate your caloric maintenance. Subtract 800ish. Do gym sessions with HIIT daily.
Track all the calories you consume.

Though if you are honestly 12% bodyfat (You can see all your abs yes? you can at 12%), it's actually going to be more difficult than that. 15 pounds at 12% bodyfat is really significant. Most people vastly underestimate their bodyfat though.

Thanks guys. Very good ideas.

Question to experts. Where can I find how much calorie I should take daily based on my age-weight and height if I wanted to lose weight. I don't want to starve my body and cause my body go on defensive.

IIFYM.com has a pretty darn good calculator.

 

[Rack]

Losing 10-15 pounds in 5 weeks isn't that hard tbh.

Calculate your caloric maintenance. Subtract 800ish. Do gym sessions with HIIT daily.
Track all the calories you consume.

Though if you are honestly 12% bodyfat (You can see all your abs yes? you can at 12%), it's actually going to be more difficult than that. 15 pounds at 12% bodyfat is really significant. Most people vastly underestimate their bodyfat though.



IIFYM.com has a pretty darn good calculator.

Losing 10-15 pounds in 5 weeks isn't that hard tbh.

Calculate your caloric maintenance. Subtract 800ish. Do gym sessions with HIIT daily.
Track all the calories you consume.

Though if you are honestly 12% bodyfat (You can see all your abs yes? you can at 12%), it's actually going to be more difficult than that. 15 pounds at 12% bodyfat is really significant. Most people vastly underestimate their bodyfat though.



IIFYM.com has a pretty darn good calculator.

Should definitely be able to see your abs at 12%. I'm at ~15% and I can see my abs. I don't look like I belong in a Spartan movie or anything but they are visible.

Two idea ways to do Cardio:

1) Do it first thing in the morning while you're fasted (ie Before eating). You can also do weight training this way for the same result. Sip on a BCAA while training (zero calories).

2) Do about 15 mins of Low intensity training after weight training to burn off a bit more fat. Most idea would do fasted weight training, then finish it off with about 15 mins of cardio.


My schedule doesn't allow me to do this (deployed in Afghanistan), here's what I'm currently doing, and then what I'll be switching to next week.

Current:
S: fasted cardio in the morning, chest (weights) in the afternoon
M: fasted cardio, Back (weights) in the afternoon
T: fasted cardio, Shoulder in the afternoon
W: fasted cardio, Arms (bi's & tri's) afternoon
T: fasted cardio, Legs afternoon
F: rest
Sa: fasted cardio, Arms again in the afternoon


I'm getting a bit burned out with this so I'm switching to...

Friday: fasted cardio, Upper body (a mix of all upper body)
Saturday: Lower body
Sunday: rest
Monday: fasted cardio, Push (all type of push exercises, chest, tri's etc...)
Tuesday: Pull exercise
Wednesday: fasted cardio, legs
Thursday: rest

I maybe tweak this a bit and add more (light) cardio at the end of my weight training.


Diet:

Breakfast: 5 hardboiled egg whites, 1 chkn breast, 1 banana
Mid morning snack: 1 banana
Lunch: 2 grilled chkn breast (if available), veggies
Mid afternoon snack: Protein shake
Dinner (after weight training): 2 grilled chkn breast (if available), veggies

During my workout I'll be sipping on a mix of xTend BCAA and ON Creatine Mono.

 

[HeavyBarrel]

Are you sure you are a legit 12%? I think most guys (unintentionally) underestimate their BF level, depending on what you weigh you should already look darn good

 

[jimmy40]

if someone knows how to lose weight while eating fatty foods and watching tv please post it. thanks

 

[Thatkidbob]

Cardio isn't a great way to lose weight/body fat on its own... Its just icing on the cake.

Your diet has the biggest impact on your overall body composition, so if you only do one thing, getting your diet under control should be it.

Beyond that: a simple carb cycling diet is one of the easiest ways to preferentially lose body fat, especially when used in combination with strength training.

1st - Calculate your total daily caloric expenditure.

Simply put, you need to know roughly how many calories you burn per day in order to know how much you need to cut back in order to hit your goal.

You can find a good calculator here that will calculate your target caloric intake: http://sareyko.net/leancalc/

2nd - build a meal plan based on the macros we calculated above.

This may sound complicated.
The good news is that it isn't.

The beauty of a meal plan is that, as long as you follow it, your success is guaranteed. Building meal plans by hand used to be a PITA, but I recently found a website that will do it for you automatically: https://www.eatthismuch.com/

Just input the info that the calculator spit out, and the site will generate a good baseline mean plan to use.

3rd - Implement carb cycling. **optional**

Carb cycling is a technique commonly used by bodybuilders when they're getting ready for a show. I use it when I'm getting ready for summer.

To be frank: simply calculating your TDEE and creating a meal plan as we've done at this point will get you to your goal. This is an extra step you can take to ensure that you lose fat instead of muscle, and to accelerate the process. There's a writeup here that I particularly enjoy: http://www.skippypodar.net/Fitness/carbcycling.html

I personally run a simplified version by eating higher carb on my training days, and low carb on my rest days (as indicated by the calculator we used in step one).

4th - If you don't already, start a strength training program based on the major compound lifts (squats, deadlifts, bench, etc) **optional**

Strength training, even on its own but especially in combination with dieting, has a marked ability to impact your body composition by increasing your lean body mass and thusly your resting metabolism.

My favorite program for novices is Starting Strength, and I run it myself if I've been out of the gym for a while.

You can read up on it here: http://startingstrength.wikia.com/wiki/FAQ:The_Program

Good luck!

 

[Sarge]

Count calories and exercise.

End of story.

 

[Stryker44]

Have started eating better and cutting on portion sizes since I made this post. I feel lighter and like I have more energy already, though I haven't weighed myself yet (plan to do so on Thurs or Fri at the gym in the morning).

Before I was eating until I was super full, though I was keeping my weight stable by working out...I noticed that I would always feel really sleepy after a big meal though.

 

[Doc50]

What is the best way to go about it? Feel like I will look really good and ripped if I do. Have lifted and done alot of high intensity training all winter, am going to a music festival Memorial Day weekend and really want to go there ripped and lean.

Probably about 12 percent bodyfat at the moment, so its definitely doable....but I'm 35 years old so it does feel like I can gain weight much faster than when when I was in my teens and 20s

Your basal metabolic rate of expenditure is approx 1700 cal/day.
One pound = 3500 calories.
You would need to burn 1000 calories more than you take in daily in order to lose 7000 calories (2 pounds) per week.
If you're working out aggressively, you must take in no less than 1500 cal/day.
Therefore you need to burn 2500 cal/day, or and additional 800 calories about the basal rate.

So, count your calories, and add 2 vigorous workout sessions of 30 min without stopping each day, and that should account for the extra 800 calories burned.

Drink plenty of G2 and water, but don't take any vitamins or supplements. Eat lots of green veggies and fresh fruit, one serving of starch, and one serving of lean meat per meal.

Good luck, and quit being so vain.

 

[Hoov]

Are you sure you are a legit 12%? I think most guys (unintentionally) underestimate their BF level, depending on what you weigh you should already look darn good

About the estimating body fat contenet.

Its been a while since i looked into this but years ago i volunterred to be part of a study and it involved something that was termed "underwater weighing" or something like that. So i got to find out my body fat % by participating in the study and they told me it was the only real way to get it right.

But I was suprised that my body fat content was close to 20% - even though i was running or biking 90 minuets 5-6 days a week and weighed about 155# at 5'11. At the time i was considering a triatholon so that is the reason for the high amount of cardio. It was nothing for me to bike for an hour and 15 minuets on a spinner with resistance then go run for another hour imeddiately after getting off the bike. So thats 2+ hours of straight cardio.

My point is that i was really quite thin at that time, possibly too thin - it was to the degree that if i took my shirt off people would stare or ask me if i was ok health wise. And i was certain that i was going to be close to 10% body fat so I was suprised to find out i was close to 20%.

I think i read somewhere in one of arnold schwarzenegger's books that he said it was unhealthy and dangerous to be down to 7-8% body fat for more than 2 days and you could end up in the ER or dying from trying to maintain that for much longer. He was talking about his routine the week before a championship event and what it took to prepare to get to that level and how you didnt want to be there for very long so the timing was very important.

 

[Hoov]

I found this on a website called built lean. This is what i was referring too. The skin fold measures and other anthropometric measures are not accurate.

Measure Body Fat Percentage #4: Hydrostatic Weighing

This method is considered the “Gold Standard” (+/- 1.5% error) of body fat measurement that requires being submerged in a specialized tank of water. Because bone and muscle are more dense than water, a person with a larger percentage of fat free mass will weigh more in the water and have a lower percent body fat. Conversely, a large amount of fat mass will make the body lighter in water and have a higher percent body fat.
Accuracy of the reading is contingent upon blowing all the air out of the lungs during pretest screening. The test takes about 20-30 minutes, costs around $100-150, and is available at research labs, universities, or hospitals.

 

[Smith22]

I weighed myself a few days ago and was surprised to see my weight. I now weigh the most I've ever been.

Most of my weight seems to be in the mid section area... I decided to start watching what I eat now.

For breakfast, I will choosing between bananas, yogurt and steel cut oats.

Lunch: turkey/ham/tuna sandwich on wheat with carrots.

Dinner: Undecided. Probably baked or grilled chicken/tuna/other fish with broccoli and/or fruit

Any suggestions welcome. I'm married, late 30's with children who both play sports most week nights, so my free time is very limited. Also, I commute 90 minutes in AM and PM for work....

I would really like to drop 20 lbs or so over the next 2-3 months.

1 month later and I've dropped 12 pounds. During that time, I've cut out beer, chips, pretty much all fried food, etc. I'm mostly eating healthier meals and using portion control. A big issue I had before was eating until I felt full. I really didn't notice that until now.

My biggest weakness has been exercise. I just keep putting off the treadmill. I do manage to walk a decent amount every day.

I'm hoping to lose another 8-10 pounds over the next month or 2.

 

[YosemiteSam]

 

[CyberB0b]

1 month later and I've dropped 12 pounds. During that time, I've cut out beer, chips, pretty much all fried food, etc. I'm mostly eating healthier meals and using portion control. A big issue I had before was eating until I felt full. I really didn't notice that until now.

My biggest weakness has been exercise. I just keep putting off the treadmill. I do manage to walk a decent amount every day.

I'm hoping to lose another 8-10 pounds over the next month or 2.

Just get in a routine. I started weight training and doing cardio every day 7 weeks ago. I couldn't jog for over 2 minutes when I started, and I just finished week 6 of the couch to 5k. Jogging 22 minutes non stop seemed impossible 2 months ago. It's amazing what you can accomplish in a short period of time.

 

[Jammer]

1 month later and I've dropped 12 pounds. During that time, I've cut out beer, chips, pretty much all fried food, etc. I'm mostly eating healthier meals and using portion control. A big issue I had before was eating until I felt full. I really didn't notice that until now.

My biggest weakness has been exercise. I just keep putting off the treadmill. I do manage to walk a decent amount every day.

I'm hoping to lose another 8-10 pounds over the next month or 2.

On July 20, 2014 I weighed 271 pounds. That was 71 pounds more than when I retired from Air Force in 2005. To make a long story short I was in denial about my big gut. I even made jokes about it but in my mind it wasn't that "big" but it obviously was. On that date in July my brain clicked and said enough is enough. I made goals I wanted to meet. One of the goals was to lose 81 pounds to get to 190 pounds in 6 months (Jan 20, 2015). I am happy to say I beat that goal and I still am at 190 pounds. I started slow by walking/running for 15-20 minutes and I increased it weekly. The weight melted easily at first because I had so much to lose. As I lost more weight I was able to work longer. I now run a minimum of 5 miles a day on a treadmill. I don't run that far on open road because it's too hard on my knees. I used to hate running. I mean really hate it, but now it's something I usually look forward to it. I admit there are times I have to push myself. My wife got me a Garmin Vivofit a few months ago. It really helps me stay motivated because I sync it with an online account and I'm grouped with similar people and I "compete" against them. I'm usually competitive when I put my mind to it. I don't always win my weekly totals but I am always in the running. Something so simple as that keeps me motivated because all the compliments about my weight loss have come and gone so I don't have that to push me anymore.

Maybe something like that could help to get you on a treadmill.