One week of weight loss.

**themamasan** · 12-11-2005, 03:58 PM

For those of you that are on a cut: What is your rate of weight loss per week? More specificaly, your first week. I heard a safe rate is 3 - 4 lbs a week. But I am wondering how easy it is to lose around 8lbs in the first week?

I am tall and have a really high metabolism, so those of you that are 6'3" and above, if you could respond with your experiences it would be much appreciated.

**P-funk** · 12-11-2005, 04:01 PM

a safe rate is .5-1lb per week. Agressive would be 1.5-2lbs per week. Anymore then taht I would be afraid I was losing muscle.

**themamasan** · 12-11-2005, 04:04 PM

Originally Posted by P-funk

a safe rate is .5-1lb per week. Agressive would be 1.5-2lbs per week. Anymore then taht I would be afraid I was losing muscle.

Do you know how to intrepret fat loss to waist size? The reason I am wondering is I am at a 38" waist right now, and want to be back to a 36". Like most guys, all my fat is around my belly. I also saw on TV the size of 10lbs of fat, and it is huge. It looks like that alone would be 2 waist sizes.

**Dale Mabry** · 12-11-2005, 04:06 PM

No more than 10% of your bodyweight, excluding the first week.

**garethhe** · 12-11-2005, 04:09 PM

i agree with P-funk. last summer, i lost 3.7 lbs per week on a cut over a 7 week period...that's 26 pounds. caliper testing indicated that 16 pounds were fat and 10 pounds were muscle.

if i had to do it over again, I would go for 2 lbs per week to save some hard-earned muscle. (I'm 6'1" if that makes it any more relevant for you).

**CowPimp** · 12-11-2005, 04:35 PM

Originally Posted by Dale Mabry

No more than 10% of your bodyweight, excluding the first week.

Did you maybe mean 1%?

**The13ig13adWolf** · 12-11-2005, 05:02 PM

Originally Posted by P-funk

a safe rate is .5-1lb per week. Agressive would be 1.5-2lbs per week. Anymore then taht I would be afraid I was losing muscle.

what he said.

**Dale Mabry** · 12-11-2005, 05:49 PM

Originally Posted by CowPimp

Did you maybe mean 1%?

Oops, yeah, that's what I get posting while doing a statistical analysis.

**CowPimp** · 12-11-2005, 05:56 PM

Originally Posted by Dale Mabry

Oops, yeah, that's what I get posting while doing a statistical analysis.

Hehe, is that a number you got from the NSCA-CSCS studying you did? It seems like a very reasonable number to me. I was going to chime in and say that something like 3-4 pounds might be acceptable for someone who is grossly overweight.

**garethhe** · 12-11-2005, 06:05 PM

Originally Posted by CowPimp

Hehe, is that a number you got from the NSCA-CSCS studying you did? It seems like a very reasonable number to me. I was going to chime in and say that something like 3-4 pounds might be acceptable for someone who is grossly overweight.

true, but then again, the 1% rule would basically still apply then if they weigh 300 pounds

**CowPimp** · 12-11-2005, 06:41 PM

Originally Posted by garethhe

true, but then again, the 1% rule would basically still apply then if they weigh 300 pounds

That's why I said I was going to chime in, but he already covered that base.

**garethhe** · 12-11-2005, 06:55 PM

Originally Posted by CowPimp

That's why I said I was going to chime in, but he already covered that base.

<----owned by the past tense!

**Dale Mabry** · 12-11-2005, 07:08 PM

Yeah, the CSCS book states that studies show 1% of bodyweight is max.

**CowPimp** · 12-11-2005, 07:16 PM

Originally Posted by Dale Mabry

Yeah, the CSCS book states that studies show 1% of bodyweight is max.

I just ordered my NSCA-CPT book. I'm going to grab the CSCS book shortly thereafter.

**Dale Mabry** · 12-11-2005, 07:19 PM

You are taking the CPT test? I talked to a guy who was taking that test when I took the CSCS, he said it was pretty hard and some of the questions he mentioned were on the CSCS test as well. From talking with him, I imagine the exercise science portions of each test are pretty much the same.

**CowPimp** · 12-11-2005, 07:22 PM

Originally Posted by Dale Mabry

You are taking the CPT test? I talked to a guy who was taking that test when I took the CSCS, he said it was pretty hard and some of the questions he mentioned were on the CSCS test as well. From talking with him, I imagine the exercise science portions of each test are pretty much the same.

I will be, yes. I will also eventually be taking the CSCS exam, but I need a 4 year degree before I can get into that. I'm looking forward to a test that makes me think!

**Dale Mabry** · 12-11-2005, 07:24 PM

When you taking it? It will certainly make you think, think about getting really drunk afterwards.

**CowPimp** · 12-11-2005, 08:28 PM

Originally Posted by Dale Mabry

When you taking it? It will certainly make you think, think about getting really drunk afterwards.

Haha. I haven't signed up yet. I don't have the money, but I will soon. I'm finally paying off my credit card debt. I only owe a few hundred at this point, which I should have paid off in the next month. Hopefully Christmas doesn't slow me down too much. I'm just going to start by becoming a member of NSCA for $100, then stashing $50-100 at a time until I have the money for it. So, in the not too distant future. Getting the textbook was one step.

On top of that, I still haven't received my CPR certification from months ago. I need to start making more phone calls about that. That's just me slacking.

**Dale Mabry** · 12-11-2005, 08:32 PM

It was a year long process for me. I bought the book, then saved up $400 for membership and the cert.

**CowPimp** · 12-11-2005, 08:34 PM

Originally Posted by Dale Mabry

It was a year long process for me. I bought the book, then saved up $400 for membership and the cert.

Heh, it shouldn't take that long for me. I expect to make some really good comission in February if I'm unable to pay for any other reason. That should help me out a lot. Everyone and their New Year's resolution to not be fat will bring in mad sales in January.

**Dale Mabry** · 12-11-2005, 08:36 PM

Yeah, I procrastinated like a mofo, plus they only offer it in Philly twice a year, so I went to NYC to take it.

**CowPimp** · 12-11-2005, 08:45 PM

Originally Posted by Dale Mabry

Yeah, I procrastinated like a mofo, plus they only offer it in Philly twice a year, so I went to NYC to take it.

Yeah, they only offer it here (DC/Metro area) twice a year or something. I might end up going to Philly to take it. Haha.

**Squaggleboggin** · 12-11-2005, 08:47 PM

Originally Posted by CowPimp

I will be, yes. I will also eventually be taking the CSCS exam, but I need a 4 year degree before I can get into that. I'm looking forward to a test that makes me think!

What does CSCS stand for? I was thinking it was another PT cert until you said you needed a degree for it.

**Dale Mabry** · 12-11-2005, 08:47 PM

Let me know if you do, we can meet up.

**BigDyl** · 12-11-2005, 08:47 PM

What about for a bigger person who has more bodymass?

Could they not lose more than a smaller person, per week?

**Squaggleboggin** · 12-11-2005, 08:48 PM

Originally Posted by BigDyl

What about for a bigger person who has more bodymass?

Could they not lose more than a smaller person, per week?

1%...

This also explains why the thinner you get, the more difficult it usually is to lose weight.

**Dale Mabry** · 12-11-2005, 08:51 PM

They will lose more, the percentage will be the same. Obviously at the far extremes there is some leeway. A person at 4% BF prolly can't drop 1% of their weight without losing muscle and an extremely fat person can prolly lose more. That percentage is prolly most appropriate for athletes.

**CowPimp** · 12-11-2005, 08:52 PM

Will do Dale. That would be cool.

Originally Posted by Squaggleboggin

What does CSCS stand for? I was thinking it was another PT cert until you said you needed a degree for it.

The following is straight off the NSCA website:

Scope of Practice
Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They conduct sport-specific testing sessions, design and implement safe and effective strength training and conditioning programs and provide guidance regarding nutrition and injury prevention. Recognizing that their area of expertise is separate and distinct, CSCSs consult with and refer athletes to other professionals when appropriate.

Basically, it is a certification geared toward proving you have to knowledge to improve atheletic performance.

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