Losing weight - 7 weeks to do it.
I was going through some personal issues in the last couple of months and really got lazy with working out and hitting the gym.
My brother is getting married in about 8 weeks time and I really want to drop some of the weight I picked up since like May (I know).
What would you recommend to try and do and shift as much weight as possible within the next 7 weeks?
I'm hitting the gym from next week. In easing back in, what routines would you suggest?
Diets?
I'm weighing at around 250 now and want to drop as much as possible (ideally 220 but am realistic). I was eating around 6,000 calories a day before but am controlling this now to a more humane figure!
Thanks a lot!
Easy.
Cut out all liquid aside from water. That is an easy 5 lbs right there.
If you are a drinker, limit alcohol intake to one night a week.
During the week, get into the routine of running before breakfast.
Set a carb ceiling. What I mean by this is decide on an amount of carbs you want to intake per day (say 20 Grams). Do not put any carbs in your body after 3pm. This will give your body time to burn them off before bed.
Here is how carbs work: They are your bodies main energy source, when they are gone, your body switches to its secondary, which is fat. If you are going to be lifting, you are going to want carbs, so don't cut them out entirely, simply limit them and cut yourself off after 3pm. By doing this your body can burn through them and then switch to your fat sources for energy, resulting in increased burning of fat.
If you follow these simple rules along with weight lifting you will be down to where you want to be.
Does cutting out carbs after a certain time really work? I've never tried it...seems pretty tough.
Carb ceilings are a take on (and premise of) the anabloic diet, a very popular dominant diet for weightlifters and bodybuilders.
Whereas no-carb (low-carb) is a lifestyle (due to the fact of once you start eating carbs again, the weight comes back) carb ceilings allow yourself to limit carbs and burn them off naturally throughout the day giving your body plenty of time to switch to fat for energy sources.
No carb is really stupid, especially if you are going to be lifting weights. This is why I always suggest carb ceilings.
Google anabolic diet for more in-depth information.
Chew gum...you get something tasty with almost no calories
BUILD MUSCLE...it burns fat just to feed itself. Plus, it looks good. If you've got big shoulders, your belly draws less attention
Turn off the TV, it will kill your motivation
Get a LOT of sleep. When you're tired, your body goes into 'energy saver' mode, and takes a more conservative chemistry to functioning. When you're wide awake, you tend to put more energy into everything, and thus burn more energy
Take a walk at lunch, it will make a huge difference. Walk fast, try to catch up to and pass every person you see in front of you...turn it into a game and you'll just start moving faster overall.
Avoid drugs, it's not worth it
Good luck
https://www.google.com/search?q=losing+weight+for+wedding&ie=utf-8&oe=u…
Holy. Fucking. Shit. You were eating 6,000 calories daily?
Look. There are two parts to living better: 1) Eat less 2) Exercise more
It's that simple. Most people don't have the mental determination or simple intelligence to accept that fact. Eat less. Put yourself on 2,500 daily. Exercise. Lifting will help you get muscle definition but if your goal is to drop weight, cardio needs to be your primary focus. Run in the morning, cycle at night. Don't eat after 10pm, drink a ton of water throughout the day, and cut out sweets altogether.
Weight and caloric intake are relative terms.
I am 6'1 230 right now. I am probably taking in about 4k calories/day to support my weight lifting.
I am fairly obese according to the BMI despite my 8-10% body fat.
lmao sold 230 @ 8%. I'm offered @ 15% whatever size you think you can handle.
you should be able to lose a good amount of weight in 8 weeks. Since you're...pretty big, you'll be able to drop a lot of weight initially. It'll get harder once you progress more. But, my advice:
Limit the number of calories you take in. Literally, write out a plan and eat that everyday. You can break down these calories into macronutrients too...like 40% of calories come from protein, etc. Drink a lot of water too, this will help you to keep full throughout the day.
Start working out. There's a common misconception that running helps you lose weight the quickest. But, weight lifting actually burns more body fat than cardio/running. (A pound of muscle burns about 300-500(estimate) calories daily) But, your best bet is to do a mixture of both.
Start implementing things into your day. Such as taking the stairs instead of the elevator. etc.
Most importantly, you really have to diet. Diet contributes about 80% of what your body looks like...exercise around 20%. Diet is key, remember that.
Good luck dude, you can definitely burn off some weight in 8 weeks. But you have to be consistent, and DON'T MISS WORKOUTS.
You don't say? So if I have 10 pounds of fat, I'd be burning 3000 to 5000 calories daily? I believe the research is that every pound of muscle you add on burns 6-10 extra calories a day, which is much more realistic.
Good catch.
Good shit Ronnie the Bear.
I call bs on the 6000 calories per day...
Eat 10-12x calories per pound of bw per day. Aim for 1 gram of protein/lb of lean body mass [per day] Exercise 4 days a week Stop eating 11 big macs every day Done
ketosis
cardio
I knew that it was only a matter of time before Ronnie Coleman created a WSO username.
6,000 calories? Ain't nothin' but a peanut!
Watch this when you wake up and go workout:
p90x muscle burns more fat, cycle is critical, dont do the same thing over and over body normalizes and u plateau quick (3 weeks)
doubt you were eating 6k unless you were eating 2.5k pasta dinners or something ridiculous like that.
eat less, less carbs, do cardio (who gives a shit about weights if you care only about your waistline).
eat like 5 x 400 calorie meals per day (or 6 x 350 etc)
this is terrible advice. it is much easier to achieve an athletic physique- slimming waistline, widening shoulders and upper body) by lifting weights, especially compound lifts. compound lifts (squat, deadlift, power clean, bentover row, bench press) give you the most bang for your buck without question. they pack on the most muscle in the shortest time, and burn the most fat while youre doing the. furthermore, when you have more muscle mass, your body burns more calories to maintain it.
so basically not only will you be getting fitter looking from the muscle gains, but youll burn fat during the exercise, and youll burn fat around the clock since your body;s caloric needs are higher as you add muscle.
given that you have 8 weeks, thats plenty of time. try mark rippetoe's "Starting Strength" program. its really easy, simple, and is designed to make maximum impact in short time by focusing on compound lifts. do not listen to anyone who says cardio > lifting (even if you just wanna trim down), he doesnt know what hes talking about.
that said, combine the training with a diet that is extremely heavy in protein and fiber and low in fat, sugar, and carbs.
The 5 best foods you can eat to get fitter, whether youre going for lean muscle gains, fat loss, or both:
Chicken (grilled, skinless) Oatmeal (steel cut oats, not the instant oatmeal shit with sugar) (you can put fruit or granola, but no brown sugar) Beans (chickpeas, black beans, pinto, whatever except for baked beans) egg whites (lots and lots) tuna/salmon
make sure carbs are whole grain (wheat bread, brown rice, etc, instead of white bread, white rice, pasta, etc)
Look up HIIT. I guarantee you'll lose 15+ pounds by doing it 3 times a week and throwing some strength training sessions in between. Eat more veggies, drink more water and you'll be fine.
Just do a gram of protein for every lb of body weight. Walk in the morning before you have breakfast. Lift (but make sure you do a mixture of Heavy [sets of 3-5] and light [sets of 10-15] otherwise you'll only work one type of your muscles, fast or slow twitch) You can supplement if you want..for a low key weight loss supplement, just take down green tea extract pills...they work, great thermogenic. You dont have to cut out carbs, just limit them to good carbs (Fruit, Veggies, Brown bread, Brown rice)
Also, if you're doing a ketosis diet, you have to take in a shit ton of fat..no one else on here mentioned that...if you dont take in a lotta fat your body will just get all fucked up and you'll probably immediately jump off the diet.
so much broscience in this thread...
(calories out > calories in) = weight loss...it doesn't matter how you achieve this.
http://www.nutrition.com.sg/ha/hacalcal.asp
^calculate maintenance and then eat 500-800 calories less per day (~3300 calories = 1lb). it doesn't matter what time you eat, what your protein/fat/carb ratio is or what type of exercises you are doing as long as you are burning more calories than you take in. instead your focus should be on the best way for you to stick to a diet and exercise regimen that meets this criteria. if you eat extra you need to exercise more and vice versa.
optional: buy some clenbuterol, ephedrine, caffeine, yohimbe, geranamine, and synephrine. take all of those 3x every day. you will never need to eat (you also run a ~50% chance of death).
Ignore everything in this post.
please explain
Edit: In case I need citations? http://www.cdc.gov/healthyweight/calories/index.html
Also, was obviously kidding about the last part
Edit #2: http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html just some anecdotal evidence as well.
Im very confused Nefarious....why wouldnt you want to take that mixture?
Tony used that mixture every day.
Just run like this
Everywhere
And I cancelled lunch due to lack of hustle
Here's how I dropped 30 pounds in 8 weeks: 1. I ran 5 days a week, averaging about 4 miles a day (anywhere between 2 and 8 on any single day) up and down a mile long hill (a very steep one at that). 2. Eating nothing but Cereal, Ramen Noodles and PBJs whenever I wasn't at work. I started working about three weeks into this so for about three weeks, I was averaging 1k calories a day tops (not feasible if you're working to be honest). Once I started working, I would eat a reasonable (not healthy per se, but normal portions) lunch everyday and kept eating PBJs before going for a run at night.
This is as unhealthy as it sounds, but it works. I started dropping weight at a ridiculous rate as I upped the mileage on my runs and lost muscle bulk as well. That being said, this completely changed my metabolism and I've now gained back maybe 15 pounds, but in muscle. I'm 6-0, about 170 right now and I went from 185 to 155 in that period.
Velocity Diet. Guaranteed way to lose way, and quickly. The premise is all protein shakes for 4 weeks, with fish oil caps, milled flax seed, and a stimulant (coffee/caffeine). You drink about 5 whey protein shakes a day, and take about 6 fish oils caps as well. Mix in some milled flax seed in every other shake. You are allowed 1 food meal a week, when you can eat anything you want in any quantity you want.
I would not do this diet with much cardio, because your energy levels when running will be noticeably lower. I have done it on a heavy weight lifting regime, where I lift 5-6/week. Also note, this is not a ketosis diet (like atkins), because you are eating carbs, but at a very low level. It will work, there is no doubt, and you won't be hungry. But you WILL crave certain tastes like nobody's business.
The results are pretty dramatic, and if you stick to it, you will lose a lot of weight very quickly.
Do a search on Bodybuiling.com or google to see results and other tips for it.
The velocity diet is the one off of TNation right? thing is like 500 bucks
Tnation has a rendition of it. The reason its 500 bucks is because they want you to buy their super inflated products on their site. You can do it for less than 4 dollars a day. Much cheaper than eating normal food. So only about 100 per month.
Go to nutraplanet.com and buy the cheapest whey protein, cheapest fish oil, and go to your supermarket for the milled flax seed.
I tell you what, you keep throwing around your cnn and .gov articles and I will stick to the 10+ years of real world power lifting and weighlifting and crossfit experience that I have.
If you want to go through life thinking that eating only 2 big macs a day is the way to lose weight, go for it.
Every post you make is filled with idiocy. Do some fucking research on something for once in your life aside reading a pointless research article about a professor that ate twinkies to lose weight.
Guess what dipshit, not eating anything results in weight loss too.
No, roid rage is always in caps.
Sweet ad hominems. No substance. Gtfo if you are just going to bitch about the (solid) advice I gave. This dude is not a powerlifter/bodybuilder. Get out of meathead mode for 5 minutes and actually think about what will benefit the OP.
Also, a Big Mac is 540 calories. 2 of those a day and you would definitely lose weight, even without exercise. Not healthy for the long term (sodium, saturated fat), but you still lose weight.
I'm actually pretty well versed on sports nutrition and supplementation. I just realize that not every person is going home and crushing 600lb dead lifts while sucking down protein shakes.
It can't be an ad hominem if it is a fact. Your replies are filled with idiocy.
You are not well versed on anything because you stated previously that carb/fat/potein knowledge is not important, what time you eat is not important, etc.
CrossFit....real world power lifting.
Yeah right.
Thats right. OP needs to start sling cars like monster machines and he will be ready for the final boss.
Drink the piss of pregnant women, it is scientifically proven to reduce a shit ton of weight.
http://articles.latimes.com/2009/nov/02/health/he-nutrition2
Just Jack Hoffman.
Hah.
@ DNOsaur you get what you pay for though...if you buy the shit supps you're gonna get shit result
Not joking, Tnation's supps are the exact same. The ingredients are so simple for the diet, it doesn't matter where you get them from. nutraplanet and bulknutrtion sell the higher end supplements for very cheap, and the are better brands than Tnation for sure. Things like fish oil and whey are pretty standard across the board, all you pay extra for is the taste quality and how well the protein mixes.
But I agree with if you pay cheap for supplements, you get bad supplements. But just not applicable for the supplements in this diet.
Nah not really. You can spend more for whey protein isolates vs. whey protein concentrate- this might be easier on the stomach for some people, but for many the concentrates aren't an issue. I agree you should get a decent quality fish oil so you aren't eating mercury. For stimulants, really all you need is caffeine and maybe some ephedrine, which are both cheap (you can get ephedrine sulfate in Bronkaid). A good multi might be a good idea as well. NOW ADAM is pretty inexpensive. Flax seed is flax seed.
The supps they try to sell you in the TNation article aren't even good (if I remember correctly, Hot Rox are one of the recommendations and these are basically just caffeine + other crap).
Just to reiterate, the supps really are just tertiary and help you stay on the diet and do the exercise, which is the most important part. The diet can be done for less than your normal cost of food.
Im gonna agree with you though that Tnation is a load of crap..only thing good they have is FlameOut (Fish oils)
prosource.net is great ... same as site you mentioned i think
Flax seed may be inexpensive, but I can give you Flake seed for free.
You need to chill out on the sex jokes.
But it's so hard...
Aw, I love happy endings.
Thank you for all this help. I never expected this much. I will have a better chance to read all of this after work but thanks a bunch. Anyone in NYC, I owe beers too.
EDIT
You can buy me dranks since you're on a diet now.
Maybe he can have a Mich Ultra?
Where's the happy hour?
I suppose everyone's body is different, but with me I find the easiest way to lose weight is to skip the exercise and just eat a lot less. If I exercise I get super hungry and end up eating even more than I did before. The first 4-5 days really suck (drinking lots of cold water helps) but after that you stomach and appetite shrink.
http://www.military.com/military-fitness/nutrition/three-hour-diet
.
smaller portions tuna and salad (no seasoning) 180 mins of cardio pero week. weight traininglimit carbs, fat, coffee and salt intake.
Guaranteed at least 2 pounds per week.
Read the 4-Hour Body. Some of the stuff is a little off/unproven, but the slow carb approach is a great way to ease into dieting. Its stupidly easy to follow. If you have been eating 4k (let alone 6k), the weight will come flying off. The book also does a good job introducing macronutrients and the roles.
If you want more, google Lyle McDonald. His site has a ton of great articles on nutrition.
I will say, perhaps to the disapproval of other posters, that crash dieting for 7 weeks is not a great plan. You can lose more weight, but you'll lose a good amount of lean tissue too. Now, adipose tissue has a muscle sparing effect, but incorporating some heavy lifts will work wonders.
If slow carb doesn't work, try a ketogenic diet. That will kill your appetite fast. Just don't screw it up like some people: don't eat tons of nuts, butter, etc. Try to stick lean meat, healthy fats in seafood, etc. If you are really struggling, try some appetite suppressants.
Whatever you do, keep your protein up, especially if you exercise. Aim for 1 g per lb of body weight. Remember, a gram of protein actually has less caloric content than a gram of carbs, due to the thermic effect of protein.
Try to "couch to 10k" program for running. I don't run personally, but some friends had great success with it.
As an aside:
Very impressive, especially working in finance. I like to maintain a similar tone, although I am an embarrassing fraction of your size.
On a serious note..just get liposuction..its fast, effective, safe, and looks good...
or just get plastic surgery on your abs
http://www.plasticsurgeryportal.com/articles/abdominal-implants-six-pac…
Nefarious, you're a fucken beast, bro.
No doubt.
What happened to your certified user status?
I've been a bad boy.
Mild bulimia seems to work wonders for most of the sorority girls on my campus. If that doesn't cut it, addherol will burn off those stubborn extra pounds.
"mild bulimia" lmao
Every year my desk has a weight loss challenge, and this past year I dropped about 10% 160 -> 145 in 4 weeks mostly by just eating better. My diet consisted of Salads or Fish (Salmon, Tuna, Halibut, etc), sometimes Chicken for mains, with some vegetables, would eat fruit and some almonds if I wanted a snack. Just changing my diet and exercising once or twice a week I dropped 15, I'm sure you can meet your target with relative ease if you put in the effort.
how's your progress?
Have a car problem? Ask a bodybuilding forum.
Have a finance problem? Ask a car forum.
Have a weight problem? Ask a finance forum.
Come on OP, you're getting so many people telling you a lot of different places and you can't even see what they look like. Well There is some good advice in here, you probably won't be able to sort it from the bullshit. Go to a forum specific to this kind of stuff.
take it easy over there callaghan...just let us tell him he needs to become anorexic
I heard that if you jump out of a window your body core will fall faster then your fat.... Im not 100% sure this is true as I haven't tried it. Do let me know if you do.
I love how someone has hit OP with monkey shit for every post of his. Real classy especially after that debate going on in the other thread. What did you do?
Don't know the science behind it. Don't know if it matters when (time of day) you do it, but take it from a 54 yr old who has done all kinds of workouts since a15. HIIT works (High Intensity Interval Training). It works best for me when I:
The HIIT itself can be mainly cardio or combine cardio with weights (light, lots of reps). The whole concept is about crushing it in a short period of time (30 minutes). On for a minute, off for 15 seconds. No BSing with people, standing around, resting, etc. Intense for a minute, recovery for 15 seconds. See things like P90X, Insanity, Asylum, 21 Day Fix (Pretty much all the Beach Body stuff).
I'm naturally stocky. Doing this has made me more lean / cut and I challenge anyone to get through the intensive cardio without wanting to puke.
I used to spend hours in the gym. Heavy lift (benched 305 weighing 160 way back in the day), burn out session, jump rope, spin class, pickup hoop (one of the better workouts) and none of them compare to HIIT! I'm 200 now. Was 225 and lost 25 doing this for about 6 months. I've maintained the lifestyle albeit not as intense but return to it whenever I feel like I'm putting on the lbs.
This thread was resurrected from deep in the crypts.
No one here even gave a straight answer lol. Just calculate your TDEE and cut 500-700 calories from that.
You received a lot of great advice. I would recommend not just a carb limit but a food limit all together, as well as the hours of the day. If you would keep your food intake between the hours of 7-7 it could help you significantly. I find personally that eating late is never good (not because of science but simply that lack of self-control and bad habits can get the better of you) and if you have to because of work, keep it strictly healthy (green and/or baked/steamed)
I would also recommend that you work out with a weight lifting, ab and cardio routine. I would try to get to a place where you can run(even if slowly) a mile the first week and up it to two (second week) and you can add as you reasonably see fit. Try to run 2-3 times a week and supplement for recovery. Weight train on the days in between until you get the kind of stamina to be able to do both the same day. I would start with twice and week on the weight training and up it if you like. Abs, there is an app called Six Pack in 30 days, i thought it was BS until i tried it. They have a beginner level, intermediate and Advanced. Start on the Intermediate, finish it and go to the advanced one. (its free)
If you follow these you will not only lose weight but you will get a favorable body composition, and maybe even a six/eight pack. You will not only feel good about your progress but it might even turn into a permanent life style change.
Supplements(feel free to criticize): I personally like- Fish Oil (joints, heart and immunity health), Multi-vitamins, and Whey Protein (Vegan/Veggie proteins are healthier but for the love of God I can't stand the taste)
I hope this was helpful and that you meet your goals! Good Luck!
These aps absolutely work. I've done the 21 day fix (actually any of the Beach Body routines) and have had great results. They have a sequence to them. Use that. Don't reinvent the wheel. They're put in a sequence for a reason, resting certain parts of your body on certain days. The 30 day ab thing may look easy, but it's hard. Do it and you'll get results.
The thing about eating is pretty simple. Eat healthy, eat less, and definitely eliminate snacks after 7 pm. It might not be scientific but it's a good habit (and promotes eating less). If you're hungry, drink cold water. Part of the process is developing discipline. Eventually you'll 'want" to not return to bad eating habits because you see the results and know how much work it took to get there. Hate to ruin it in the kitchen.
To summarize what everyone has said:
EAT LESS
Carbs are cool but unless your an athlete you don't need too many
Corn syrup and sugar are not your homies
Do that thing models, actors, and athletes due where they try to drop body weight for a one time event
If you are not too fat try doing HIIT
if you have any disease etc etc contact your physician
There are supplements that work but could kill you. Items that used to be FDA approved until people started OD'ing. Banned by FDA means no USA quality/active ingredient control. Do Not Procure
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