I’ve gained about 10 lbs these last 5 weeks and now my punishment will be losing 20 lbs in 3 weeks

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That seems unhealthy. Why not do it at a slower pace.

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How are you planning to do that? To loose a pound of body fat, you’ll need a caloric deficit of over 3,000kcal. So more than 60,000kcal in 3 weeks. That’s 3,000kcal a day - not very plausible.

Unfortunately eating 1,000kcal a day more is easy. 1,000kcal less is really hard.

Aiming for 1lb a week is a reasonable target with a caloric deficit of about 500 a day. Best of luck reaching your goals.

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its actually rly easy. I look better than before I stopped traveling

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lifestyle change from cutting unnecesaary alcohol intake as well as saying no to late night snacks because my wife and I go to bed and get up early nowadays.

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Why can’t you try to gain another 20 lbs in 3 weeks ? Isn’t that easier ? 🤔

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Easier said than done

Lol think that’s kinda the point OP is making hence the word “punishment”

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Right there with you EY! We almost need to start a support group.

I mean depending on OP’s size and actual goals, 20 lbs could be as easy as a carb drop and severe calorie deficit for 10-20 days. Once the carbs are out, glycogen stores drop and OP could easily drop 5-8 lbs or just water weight. Another 12-15 lbs in a couple of weeks is just a matter of how much muscle OP is willing to lose and how much OP hates OP’s him/herself.

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