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Fast weight loss
- Thread starter jwar
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jmorrison
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Jwar, when I came to the site I was a tub of shit 265 at 30% BF. Built (the lady with the stomach like a superhero) got me into healthy shape in about 3 months, and studly shape in about 9-10. Just do exactly what she tells you, and you will profit.
P.S. Sassy would have helped too I'm sure, she just wasn't on the forums much!
jmorrison
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Getpumped, how tall are you? Bodyweight? Bodyfat? What are your macros? ie: How many grams of protein/carbs/fats are you getting per day? What kind of training program are you using?
Just starving yourself is a terrible way to lose weight. You really will profit from a very structured approach. Post up that info and I would be more than happy to help.
LOL I joined this forum a long time ago back in my board whoring days - just not enough time to get to all those boards LOL! I've since settled into those that are worth it!
Yep. For comparison, my best contest preps I run about 1750 calories per day (have done this w/ both keto & carb rotation). This, plus consistent training & 2x 1 hr cardio/ day (estrogen sucks btw) has gotten me down to ~7% several times over the last 10 yrs. My usual starting stats are ht: 5'7" wt: ~165-168 lb, come in around 150. And I'm a girl. I train effing balls to the wall and mostly do steady state cardio (i.e no running). That is about the right amount of cals for me to fuel my prep work + my regular day at work (driving a desk) and get tight results. Less than that, I start to give up muscle, more than that and I don't drop the fat.
If you're any bigger then 2" shorter than me, you need to add more calories. You can starve yourself for a while and get "results" but eventually your body realizes its not gettng enough and will slow metabolism down (i.e stall out) and potentially start catabolizing your muscle mass for fuel.
I'd recommend revisiting your diet - can you post all your details - training, stats, meal plan, history w/ training /diet? There are many simple ways you can probably tweak what you're doing and get better results that are more continuous and sustainable. E.g. keep what you're doing but add a cheat meal / day onthe weekend to refeed, or add in another meal or a shake to get you up a simple 200 calories, etc.
If you don't feel it already, you're going to start feeling the drag of not enough fuel. The other issue is that once you "reach" your goal via starvation, as soon as you start eating again, you're going to rebound like a bitch.
Green Is Better
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Balance work out with proper diet
I feel that just working out at gyms wouldn't help you until and unless you maintain a balanced diet with it. While you are right that protein foods do help burn weight, it's equally true that your body will need a balance of other nutrients too. I will say you try eating salads in breakfast and snacks with lots of varied vegetables and fruits of your choice.
I feel that just working out at gyms wouldn't help you until and unless you maintain a balanced diet with it. While you are right that protein foods do help burn weight, it's equally true that your body will need a balance of other nutrients too. I will say you try eating salads in breakfast and snacks with lots of varied vegetables and fruits of your choice.
Jmorrison Im 5'10 186lbs and bf 23%. I do cardio 2 days and iron 3 days now. Im never hungry when doing this diet I eat 6 times a day. My macros are.....
protein 105g
carb 130g
fat 60g
cal 1450
gallon of water a day
protein 105g
carb 130g
fat 60g
cal 1450
gallon of water a day
jmorrison
Registered
Thanks for posting that up man.
Ok, lets dig in.
First thing, your BRM (Basal Metabolic Rate) is probably somewhere between 2100-2700 calories per day. That means that if you were to simply sit on your ass, and do NOTHING, that is about the amount of calories you would need to take in to sustain you current body weight. That makes your 1400 per day very very low. I would move it closer to 1800-2000 for a week and see what happens. Remember to aim for somewhere between 2-3lbs per week lost. Anything more than that and you are chewing up your muscle.
Next, you need to up the protein. What happens when you lose weight, is essentially your body breaks down proteins and fats to provide fuel for the body when in a caloric deficit. You want to avoid losing as much muscle as possible. While you may not have the goal to be particularly muscular, you still want to keep what you have. That said, the easiest way to keep it, is to take in sufficient protein to spare your muscle tissue. While there are many schools of thought on how much is the correct amount, a good general guideline is 1.5g per lb of bodyweight. So while you are training, you should be aiming for about 270-300g of protein daily.
I wouldn't worry too much about the macros as far as fats/carbs go, as just adding in that protein will probably put your calories at about the right level.
Also, if you don't have an account yet, make one at fitday.com It's free and makes this sooo much easier.
As far as training goes, continue to lift heavy. Ignore the whole "low weights high reps" thing. When you are cutting, the purpose of lifting is to retain muscle, not build it, and you need to convince your body that it needs the muscle to keep it.
Cardio is fine. I personally got some great results from HIIT Got Built? » How to do Cardio if you MUST!
But I am convinced that just about any regimen will work until you get really lean. The important thing is just to do the program that you will actually do.
Ok, lets dig in.
First thing, your BRM (Basal Metabolic Rate) is probably somewhere between 2100-2700 calories per day. That means that if you were to simply sit on your ass, and do NOTHING, that is about the amount of calories you would need to take in to sustain you current body weight. That makes your 1400 per day very very low. I would move it closer to 1800-2000 for a week and see what happens. Remember to aim for somewhere between 2-3lbs per week lost. Anything more than that and you are chewing up your muscle.
Next, you need to up the protein. What happens when you lose weight, is essentially your body breaks down proteins and fats to provide fuel for the body when in a caloric deficit. You want to avoid losing as much muscle as possible. While you may not have the goal to be particularly muscular, you still want to keep what you have. That said, the easiest way to keep it, is to take in sufficient protein to spare your muscle tissue. While there are many schools of thought on how much is the correct amount, a good general guideline is 1.5g per lb of bodyweight. So while you are training, you should be aiming for about 270-300g of protein daily.
I wouldn't worry too much about the macros as far as fats/carbs go, as just adding in that protein will probably put your calories at about the right level.
Also, if you don't have an account yet, make one at fitday.com It's free and makes this sooo much easier.
As far as training goes, continue to lift heavy. Ignore the whole "low weights high reps" thing. When you are cutting, the purpose of lifting is to retain muscle, not build it, and you need to convince your body that it needs the muscle to keep it.
Cardio is fine. I personally got some great results from HIIT Got Built? » How to do Cardio if you MUST!
But I am convinced that just about any regimen will work until you get really lean. The important thing is just to do the program that you will actually do.
Thanks jmorrison I am taking all this in and in the last 3 weeks i have went from 269 to 250 and I am working out 4 days a week. Reading all the posts and getting ready to bulk.
Thanks everyone for the help.
One that has been scientifically proven and used by bodybuilders for years is the ECA Stack (ephedrine, caffeine and aspirin). The only true ECA Stack available in the market is the Red Cutz XS. All other ECA Stacks use fake ephedra called Ephedra Extract and do not contain the active ingredient Ephedrine Alkaloids that must be present in order to be effective. 
sophiasmith941
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Fast loosing weight loss can be possible with regular exercise and healthy diet..You must go through these two options..
leestacy38
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