Help - 2weeks to get in shape!!!!!!!!!!!

[steel]

hi,

i need some help!!!

im going on holiday in 2weeks and i want to get in better shape. loose as much fat and pack on a bit of muscle. i know its a big ask and im not going to see massive diferences but is there anything i can do? i was thinking of running 30mins each morning then an hour of weights each night split into upper and lower workouts. i have been unable to lift due to injury but currently run/play soccer a couple of times a week.

id ideally like to loose 7-10lbs of fat - is it possible? or have i left it too late on the training side?

many thanks

 

[GFR]

If I had only 2 weeks to diet I would do a very low carb diet. 30 carbs a day, 1.5 grams protein per LB of body weight and around 90g of fat a day.

 

[steel]

yeah i will be keeping carbs low and protein high.

from a training point of view though is it possible to do like a 2week 'boot camp' where i train for 1.5-2hrs a day and intensly so i really shock my body?

 

[GFR]

It's all diet, and with only two weeks your best bet is a low carb diet.

 

[steel]

so going from 3hrs a week of soccer/running to running 30mins in the morning and lifting for 60-90mins everynight for the next 2 weeks isnt going to impact that much? should i not waste my time then and just go with the diet?

 

[GFR]

so going from 3hrs a week of soccer/running to running 30mins in the morning and lifting for 60-90mins everynight for the next 2 weeks isnt going to impact that much? should i not waste my time then and just go with the diet?

When I do it I can drop 15lbs in 2 weeks, but if you do 30-40 carbs a day you can't do that much cardio or you will get sick...I do 0 cardio when I do this diet.

 

[steel]

what about lifting? can i still go for some heavy weight at low reps - im trying to shock my body coz when iv not lifted for a while and get back into it i seem to see some good gains within the first few weeks. also i need to do cardio twice a week as im playing soccer - can i up the carbs on those days or will it mess everything up? am i better givin g soccer a miss even?

 

[GFR]

what about lifting? can i still go for some heavy weight at low reps - im trying to shock my body coz when iv not lifted for a while and get back into it i seem to see some good gains within the first few weeks. also i need to do cardio twice a week as im playing soccer - can i up the carbs on those days or will it mess everything up? am i better givin g soccer a miss even?

The first 2-3 days of the diet you can do cardio...this will speed up the carb depletion, and you can lift however you like the entire diet.

 

[steel]

cool, ill get as much cardio in as i can in the next few days then. regarding lifting - is upper/lower split sensible. do i need a day off somewere or can i just blitz it for the next 14 days? i will have time to recover on holiday! although there is gym, pools and jogging tracks there so i will keep up the work while on holiday too - (you never know i could come back in better shape than i went!)

is lower reps of heavy weight the way to go too? about 4-5 sets of say 3-5 reps?

thanks for all your advice

 

[mrmark]

When I do it I can drop 15lbs in 2 weeks, but if you do 30-40 carbs a day you can't do that much cardio or you will get sick...I do 0 cardio when I do this diet.

Foreman - any tips on how to avoid muscle loss when doing low carb?

 

[GFR]

Foreman - any tips on how to avoid muscle loss when doing low carb?

I don't know, for me I usually get a little stronger on this diet, but I never do it more than 2-3 weeks. I only eat 30 carbs a day and do not do any cardio after the first 2-3 days, I think if you do cardio and eat no carbs you will burn a ton off muscle also. This is only good for a very short diet IMO.

 

[P-funk]

Foreman - any tips on how to avoid muscle loss when doing low carb?

keep the intensity high and drop the volume....

ie....2 sets x 5 reps instead of 5 sets x 5 reps.

 

[mrmark]

keep the intensity high and drop the volume....

ie....2 sets x 5 reps instead of 5 sets x 5 reps.

Thanks!