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Rising Star
Chief
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Not easy but definitely possible. I’d meal prep making something that’s around 50g protein per meal, 20-30g carb, and keep the fats low. Make 2 meals for during the day (lunch & dinner), and don’t eat breakfast.
You’ll need to workout probably 5-6 times per week and incorporate cardio. Use a treadmill, set it to max incline, and walk at ~3mph for about an hour (or you can watch shows and do it for like 45minutes ish), fluctuate speed if you feel comfortable after the first time. Do NOT hold onto the treadmill, it makes it way easier. This will burn around 750-800 calories an hour of pure fat.
Do some sort of strength training afterwards. I’d recommend: Monday: legs, Tuesday: abs, Wednesday: chest/back, thurs: arms, Friday: legs (light), Saturday: rest
MAKE SURE to stretch before all of this, it’s imperative. Especially your hip flexors/ quads/ hammies every single day. Our line of work lends itself to hip & hip flexor problems so it’s important you take care of them. Best of luck
No, but it’s not how body builders lose fat.
They meticulously count calories and TDEE and - most importantly - have highly-regimented dieting plans. This means that crash dieting like this is actually very uncommon for body builders, even for those who do dirty bulk-cut cycles (which also isn’t common outside of true amateurs anyway).
The typical “extreme” end of weight loss for body builders is 2lb per week. Even that is typically avoided because of the desire to avoid atrophy and the extreme glycogen depletion that comes as a result (and makes your muscles look “flatter”). 1.25-1.75 lbs/week is the typical range for cutting.
In fact, cardio is commonly avoided outright even during cutting cycles for similar reasons. Granted that’s also in large part because the TDEE of a bodybuilder is often 1,000+ higher than an average person; so even a 2,000 calorie diet will be more than sufficient for most body builders to shed weight. Diet alone is all they need and they’d rather then focus exercise activity on low-rep, high-intensity exercise to maintain strength.
Now, pre-competition preparation often does involve extreme dehydration techniques. Occasionally, extreme calorie restriction is also used to break through plateaus in weight loss as well - which is commonly around the 6-8% BF range.
But it’s important to note that 1) the associated “weight loss” with this is not the goal, nor is it even seen as positive and 2) even among body builders this is seen solely as a short-term activity, in this case for the purpose of higher skin elasticity to accentuate muscle definition.
You very clearly have no fucking idea what you’re talking about, man.
Rising Star
Yes. High protein (target min is your weight in protein grams) and low carb (carbs under 50g, if you count net carbs, stay under 25). The first week I lost 10 lbs, granted it was mostly water but weight keeps falling weekly. I ate broiled chicken, 1-2 cups of green vegetables, Greek yogurt, protein shakes, fish, other lean meats/nuts to get to my daily protein goals, I always felt full…I lost a lot of weight and muscle mass stayed the same (supposedly protein helps with that). Figure out BMR and subtract 500, that should be your net calories for the day (doesn’t mean you reduce food by 500, it could mean you reduce food by 250, and then burn 250 in exercise, which is a 30-45 min walk). It’s not that hard if you keep consistent.
Rising Star
You do not have to fast or skip meals to lose weight. What you feed your body matters the most.
I’m trying to lose 20 in the month of June. Currently 220. Pray for us both lol
Pro
How did you do it? Asking for a friend
No tips but the only way is a calorie deficit which is easier to control by reducing your food intake.
I think it’s the type of food that needs to be put down—extreme calorie deficits put your body into starvation mode causing it to hold on to fat. Get rid of high fat Or processed food and eat lean meats and veggies. If you stick to 20-25g of fat a day the weight will come off
Chief
Shame of people saying this is doable. It’s extremely unhealthy and not really possible to do this.
Healthy weight loss is 2-5 pounds a month.
Healthy is relative to your starting weight and your current health status - if you’re 5’5 and 400+ pounds then it’s healthier to cut 8 pounds a week initially than continue to live morbidly obese. If you’re 5’10 and 180 then you should be targeting 1-2 pounds a week to get down to 160.
1-2 pounds per week is the common guidance because most people are 20-50 pounds overweight, not extremely morbidly obese, but it’s all relative.
The classic knowledge on fat loss is that you need a 3,500 calorie deficit to lose 1 lbs of fat. This is actually an UNDERestimate of how big your calorie deficit needs to be, but let’s go with that.
You want to lose 5 lbs a week. That’s 17,500 calorie deficit a week (and, again, realistically it’s higher than that), which is a 2,500 calorie deficit a day.
Many people don’t even burn 2,500 calories a day. As in, you could starve for 3 weeks and still not hit that deficit.
If you’re trying to lose fat (not just water weight and muscle) and not crash your body, I’d say: no, it’s not possible to lose 15 lbs in 3 weeks.
Chief
I’m glad you said this. People suggesting workouts have no idea what they’re talking about. It’s not healthy and not really possible either.
Rising Star
Intermittent fasting (16 or 18) or OMAD.
This worked for me (IF)
Rising Star
~20 hour fast every day. No alcohol. Work out every day. Eat keto in the 4 hour period each day.
This is the answer ^^
Adderall
You can go keto to lose weight fast. The weight you lose at the beginning is mostly water, but I assume you are not interested in long term results if u are asking this.
D12 that was not the case for me. So yes, there is a way around it. You will gain the water weivht back but maintaining healthy eating habits and not going 0 to 100 with carb intake will get you there
1. Exercise: Morning cardio. Evening strength
2. Diet: No bread. No rice. No sugar. Less salt. Reduce carbs and increase lean proteins
I make this plan every month. Just that I don’t follow it 😬
Seriously, use Noom. I’ve lost 15 lbs (185->170) in a month.
It’s basically teaching you how to eat without regrets and with higher nutrient larger volume foods that are calorically less (think the argument for more fruits + veggies). Also they have some mental health and try to reteach you around the part of there are no bad foods
Water weight, but wouldn’t recommend (former varsity lightweight rower, it sucks)
The answer depends on why you are trying to lose the weight. Are you trying to win a bet? Are you trying to be healthier and leaner?
If you're just trying to win a bet and lose a lot of weight quickly, you can drop weight by getting rid of as much water from your body as possible. With some extreme (and dangerous) manipulation of your body's water retention, you can drop a decent number of lbs. Essentially how it works is you drink 2-3 gallons of water per day for the first 3 or 4 days to get your body into a state of flushing your system and dumping excess water. You then reduce your water intake for the next few days down to nothing while your body continues to shed water. You are essentially dehydrating yourself and it is very dangerous without careful monitoring so probably not worth it.
If you're trying to be healthy, just accept that you need to change your life style and lose weight at a more reasonable pace (i.e. 1-2 lbs per week). The rate of weight loss slows as you lose body fat and you won't be able to sustain 1-2 lbs per week for long. It's a marathon not a sprint.
Have you ever considered if you really need both legs (and/or both arms)?
Chief
Do raw vegan.. ull lose all interest in food
Rising Star
I mean nothing about it will be healthy, but just water, electrolytes, and vitamins for the next 3 weeks is your best bet- RIP any muscle mass you have though
Stop eating.
Eat healthy, move more, cut back on sugary drinks. That's the math for the vast vast majority of people, and only a small slice are exceptions (rare conditions, medically diagnosed thyroid issues, POS, etc.)
Don't listen to anyone that says "that's just how you naturally are!" Nothing about our modern life is natural, but it all is subject to cause and effect.
Water and salt manipulation. But what you're asking is done by pro athletes with a coaching staff and not everyday regular people
Sorry off topic but does anyone have recommendations on how to gain? I’m 5’5” 120 and want to gain weight.
Pizza and beer always worked for me.
I've lost 12.4 lbs in 7 weeks; I'm counting calories to create a calorie deficit and have been increasing how much exercise I do and what exercise I do every ~week (I'm working out every day). My total goal is to lose 32 lbs by mid-Sept, so I have another 15 weeks to hopefully lose the rest. I'm also in a wedding, and I don't want to be in lots of pictures looking the heaviest I've ever been.