Adam_Schwartz

Here is the plan I am about to do, in a nutshell. It works because there are MANY people who have done it and got lean. Keep in mind it calls for a lot of strict dieting and consistent exercise. But it's legit.

First, determine your body weight. Begin by eating 13-15kcal/lb of body weight/day split into 6 meals a day. I am doing 13 kcal myself. So for a 200 lb person who does 15 kcal, that would be 3000 cal per day = 500 cal/meal. Sounds like a lot, but hear me out.

Do this for 2 weeks, while doing 3 cardio sessions (in the morning is best) at 20 min/day.

The next 2 weeks reduce daily calorie intake 200 cal/day and increase cardio to 4 days/20 min.

Next two weeks drop 200 cal/day and up cardio to 4/30.

Next two weeks drop 100-200 cal/day (judge how much fat you are losing) and up the cardio to 5/30.

Next four weeks drop 100-200 cal/day and up the cardio to 5/45.

Eliminate sugar/wheat products/alcohol and fatty foods. Eat whole foods in a ratio of 50-60% carbs, 30% protein and 10-20% fats. No fruit, no dairy, no bread/pasta while on this 12-week program.

Workout at a high intensity 3-4 times a week.

Yes, it sounds insane but you reap what you sow. The first 4 weeks I am told you might not lose any weight, but then it begins to drop off.

Whiskers

Welcome to my boat.

EluSiOn

there is no tips for lazy.

If you want to loose weight and keep the weight off. You need determination. You need to face yourself and know that you are fat and looking ugly and your health is in danger because the amount of fat that is on your boday and those extra work load on your heart is bad for you. 1lb of fat = 3 lb of muscle in terms for heart work load.

Adam_Schwartz

Incorrect - as long as you eat correctly, you will lose body fat and maintain muscle mass (at worst you'll lose a very small amount of muscle). In fact, lifting at a high intensity will only help you lose fat. Don't lift to gain mass, such as heavy 5x5s, but do 8-12 reps/set. Don't lift for more than 45 min.

Remember folks, muscle is a natural fat burning machine - the more you have the more fat you burn. That is not to say that what I posted above is a mass gaining program, but it will help ensure you don't catabolize your own muscle mass but are able to burn body fat. The key is easing into calorie reduction and increased amounts of cardio.

EluSiOn

Yeah.. calculate how much cal you at a day is very important.

1000 cal = 1 kg = 2.2 lb

eat less will not make you loose weight because your metabolism will go down too. work out too much is bad too because you built too much muscle and if you ever stop your weight training program and work out, they will turn to fat again.

CLpower

dom

Dammit....

EluSiOn

i agree with ya.... you need to exercise but not to do too much weight training. The goal is to maintain your muscle body mass and loosing your fat. it wil be bad on the long run gain too much muscle than stop working out.

doing lift for more than 45 min is really alot.

ricecake

I always thought you were supposed to build a little muscle because that makes your body more efficient at burning calories?

edit: someone beat me to it already.

dom

So your ideal weight is 160 and you were 240?

Geez man you really let yourself go.

Can someone send me a PM every hour on the hour telling me how fat I am. Maybe I'll get the picture.

Whiskers

Was at 250, now at 230, want to be about 160....

dom

Damn, I'm feeling like a skinny bitch amongst you fatties

200lbs, should be about 175.


EDIT: The BigMac combo at lunch didn't help.

mystikk

Congrats dude...I gotta join the weight-losing club someday.

Adam_Schwartz

The thing to remember is that one can weight train in a way that mimics cardio - as long as you keep the rest periods to less than 60 sec, then you are will maintain a high heart rate (assuming you are not doing pansy moves like bicep curls the entire time). And doing the right rep/set combos is critical - you don't want to workout as to promote muscle growth. But all bodybuilders who are leaning out before a show continue to lift. They just eat properly as not to lose muscle.

Also, 45-60 min is ideal time for lifting. Anything more than 60 min is probably overkill or the rest periods are too small. Then again, it all depends on what one's goals are.

EluSiOn

I am 5-11 so at 160lb, i will be looking skinny again.

also this is what happened when you get of of college and all the work stress + I move to South...... Southern cooking BAD BAD BAD although very tasty

ricecake

a little cushion for the pushin'.

mattg

i love it when you talk dirty.

EluSiOn

we need to keep pm each other to keep ourselves going!

160 is a long road, probably takes another 5 month ~ 6 month.

though I can lose 20lb in a month but i expect the rate is gonna slow down. from 180 to 160 probably gonna be the hardest part!

ricecake

Hey, anything to make my favorite girl happy.

Whiskers

Except I don't want to PM. I need to put it up so everyone can see. This way I don't want to fail and have the TSX yahoos taunting me...