Looking for a proven diet to follow to lose about 40 pounds fast. While building muscle. Im 40 years old just starting a workout routing and weigh 270 pounds at 6' 3. I want to lose so I can begin with some gear. I know proteins such as tuna help burn but if anyone has a meal plan that has helped them please let me know. Thanks. Ive been reading the forums and they are helping but I want to start something now.
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Fast weight loss
- Thread starter jwar
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Keeping in mind that you didn't put on the extra weight in 2 weeks, so its not going to come off in 2 weeks, and also I generally find that any dramatic change in your lifestyle (where lifestyle = diet + training/cardio + recovery) requires a good 3 weeks to start showing results.
Some things you should check out:
- Lyle McDonald's Ultimate Diet 2.0 (UD20) - The Ultimate Diet 2.0 by Lyle McDonald | BodyRecomposition - The Home of Lyle McDonald
- Protein Sparing Modified Fast (PSMF) - PSMF Diet Program
Google those & search on IMF for more info.
Some things you should check out:
- Lyle McDonald's Ultimate Diet 2.0 (UD20) - The Ultimate Diet 2.0 by Lyle McDonald | BodyRecomposition - The Home of Lyle McDonald
- Protein Sparing Modified Fast (PSMF) - PSMF Diet Program
Google those & search on IMF for more info.
You are no longer 20; results won't happen the way they used to. You won't be able to just starve and overtrain like you did in the past. You are in the right place, you just need to educate yourself.
Please read homework 1 in my sig.
Please read homework 1 in my sig.
The truth sucks....
Lose weight.
Build muscle.
Fast.
Pick any two.
Losing weight while building muscle will limit you to about a pound a week of weight loss, although it will be a bit higher in the beginning for you, maybe two pounds a week for your first month. Once you've lost most of your weight, your gains and losses will need to be decreased. Gaining muscle while losing weight is HARD if you're not carrying a lot of fat.
Losing weight fast will require a severe calorie deficit which isn't conducive to building muscle. You might be able to retain the muscle you have if you slow things down a bit. To lose 3 pounds a week you'll need a 1500 calorie per day deficit, and that will definitely cost you some muscle. With a good diet, proper nutrition timing and using HIIT methods of cardio in your exercise, you could run a 1000 calorie deficit and keep the muscle you have while losing 2 lbs a week.
Build muscle.
Fast.
Pick any two.
Losing weight while building muscle will limit you to about a pound a week of weight loss, although it will be a bit higher in the beginning for you, maybe two pounds a week for your first month. Once you've lost most of your weight, your gains and losses will need to be decreased. Gaining muscle while losing weight is HARD if you're not carrying a lot of fat.
Losing weight fast will require a severe calorie deficit which isn't conducive to building muscle. You might be able to retain the muscle you have if you slow things down a bit. To lose 3 pounds a week you'll need a 1500 calorie per day deficit, and that will definitely cost you some muscle. With a good diet, proper nutrition timing and using HIIT methods of cardio in your exercise, you could run a 1000 calorie deficit and keep the muscle you have while losing 2 lbs a week.
You say you can gain muscle while losing fat so long as you don't lose more than a pound of fat a week? I'm confused.
Amen! I'll go so far as to say "virtually impossible, unless you're on steroids"
To clarify, YOU might be able to do this because your maintenance is probably about 3000 calories a day, so 2000 calories a day is a 33% deficit. If I ran a 1000 calorie-a-day deficit, it would be 50% below my maintenance of 2000 or so calories daily. It's all relative to the individual. Please do go ahead and read homework 1, then post up any questions you may have as you set up your plan.
Exactly, my advice was specific to the OP, who at 270 is probably carrying quite a bit of fat. And yes I should have said losing fat, not losing weight, oops! No way would this advice work for someone at 10% body fat.
There was an article that I believe either you or Prince posted, Built, that outlined how much energy can be supplied by your body fat. I'm going by that study, which if I recall correctly, said that each pound of body fat can supply 31 kcals a day, so really fat people can lose weight fast, but low bodyfat types have to limit their calorie restrictions.
OP could probably (guessing only) get away with a 2000 kcal restriction in the beginning, and still keep muscle. But once he drops a certain amount of fat, he'll have to ease up.
I was only tossing the info out there to keep him realistic with his goals, especially on his add muscle while losing fat request.
edit: This is the study I was referring to: http://www.ncbi.nlm.nih.gov/pubmed/15615615
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Generally if you're just getting started at it, the most important thing is to establish a program that you will follow - i.e. it fits into your lifestyle. IMO the least important thing to fixate on is "how fast" and "how much" you can lose. The more important thing is to get the program established and be consistent about it. The gains (or "losses") will be more maintainable instead of a dramatic loss based on starvation after which you will stall out and then rebound. You'll be happier just seeing the progress than being driven by obsessing on not being at the extreme goal you want.
Its the journey, w/ small wins along the way, that make the trip to the destination more satisfying than fixating on the destination. (Because the challenge once you reach a goal, is to either maintain it or make a new goal!)
Its the journey, w/ small wins along the way, that make the trip to the destination more satisfying than fixating on the destination. (Because the challenge once you reach a goal, is to either maintain it or make a new goal!)
Makes alot of sense. Thanks to you all. I have started a diet and trying to limit my intake to 1500 to 1900 calories a day. Also exercising daily. I feel better already and my energy rate is up. I have been reading the posts and getting more educated on protein and carbs and will continue to read. I try to eat 5 or 6 times daily and spread the calories out instead of eating 1 or 2 times a day like a horse and staying hungry. It seems to be working better. thanks again
Not knowing anything about the diet / lifestyle that got you to where you are, I think you need to up your cal intake. You may be finding it feels good to get a mindset that is more aware of portion size, but that amount of calories, at your current size, is going to be interpreted by your body as a starvation / drought scenario, and then adjust down metabolism to store as much energy source as it has available (i.e. bodyfat).
For comparison, when I compete, I cut on around 1750 cals /day. I'm 5'7" and 160 lb. I'm more than 100 lb lighter than you and this is about as low as I can go w/o losing muscle and stalling out my progress. If part of your goal is to "gain muscle", or at least not lose muscle, you need to eat more to keep your metabolism moving. Starvation doesnt' work.
Check out Built's Homework 1 to get a bearing on where you need to start.
Wondering where to start? Confused? "Homework 1" will get you started.
J, Built's homework 1 is in her signature line. Just thought I'd point that out since your new and such.
GICH
J, Built's homework 1 is in her signature line. Just thought I'd point that out since your new and such.
GICH
The number of times you eat won't impact upon your rate of loss, but you might find as others have that an optimal feeding frequency is 3-4 meals a day. More than this means each meal is nothing more than a snack and may not let your brain know you've been fed. Less may set you up to cheat and snack through the day.
Do take a peek at homework 1; work through the exercise and let's get that diet set up properly, okay?
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I was / am in the same boat. I was 6-4 280 except only 32. My advice would be to read Builts info on diet, it's very good. I put together an old exercise program. One big advantage I do have is I played football so I understand the work out aspect, the eating better is what gets me. I used to be able to eat whatever the hell I wanted and it didn't matter.
I did that for about 2 months and then decided to cheat with 500mgs of Test E. It greatly accelerated everything. I got down to 245 lbs by week 7 and got stronger than hell. Everyone talks about being at a low BF% for gear, but most of these guys are talking about Bodybuilders. Nobody here would tell Ndamukong Suh he is too fat for steroids. The only risk to being too fat is it could increase your chances of sides. Read up and take the proper precautions and it wont matter.
The biggest caveat I'd put on the suggestion to start injecting is for someone who is just getting back into it again. The primary tools are always going to be diet, training/cardio and recovery. These are the things that will always be your baseline tools. Everything else is just a supplement to it. If your basic stuff isnt' already working, all the supplemental stuff will just fuck things up and potentially add more issue than you started with.
I would focus on the diet & training / cardio before throwing in the cycle. Spend the time while the diet & training are getting established, to do the research on the cycles if that's the direction you want to go. Don't look to the cycle to do the heavy lifting.
Thanks. I read Builts homework and I am working on the calculations. This is very helpful info. It looks like I may need to be around 235 pounds going by the calculator so now Ive got to plan my diet carefully and my workout program. Thank you all for helping. I will succeed.
Category 3, PSMFer?
Jugg, he could, but it's not something I'd recommend to a novice. Let him figure out how to eat, first. Otherwise, he's got no chance at finding maintenance once he's lost the weight.
Give a man a fish, and you’ll feed him for a day. Teach a man to fish, and you’ve fed him for a lifetime.
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Yes, I am probably in a different situation since 10 years ago I was in extremely good shape. Building a career puts a lot of stress on the body. I already knew how to lift to get big, and as stupid as it sounds a lot of people do not. The only think I had to change from my 20's was eating. I used to be able to eat McDonalds and Burger King everyday and it just didn't matter. Now I am eating well, still probably not as good as I could. I am trying to make a lifestyle change not take part in a fad diet that I don't have the will power to stay with, so when I built my diet I put together a plan that I can maintain. It's not perfect, but it will get me to where I want to be, and more importantly I can stick with it.
A lot of people also push cardio and I think it is important, but most people think of cardio as jogging for long distances. I actually believe wind sprints are much better. I try to run first thing in the morning on an empty stomach. After I am warmed up I jog from one telephone pole to the next, and then I sprint from that telephone pole to the next, and then jog and then sprint etc etc. When I fist started this I was doing the boring jog for half an hour, and I think the telephone pole running has been much effective, and it makes sense. When I was in my late teens early twenties I didn't jog either. I did sprint and drills to make me quicker.
Im sure you can find some flaws in here according to the book, but it has worked wonders for me.
vannesb
Registered
Good advise!
Maybe to kick it up a little, every other day, throw in sprint intervals. (E.g. 10 min warmup phase, 15 cycles of recover / steady state pace for 90 sec, burst for 30, repeat, 10 min cool down).
If you do your running on a track, you can make it so you jog the track and then sprint when you hit the 100 m marked out on the straightaway.
^This.
Mr. Spock?
Your body can only reflect your lifestyle - what you eat, how you expend energy, how you recover. You can't expect it to do anything other than what it is designed to do and the environment you give it to respond to. It is designed as a near perfect biochemical machine. It WANTS to run efficiently, but can only do so if you fuel it & use it appropriately. Otherwise it bogs down.
