Goal of 40LBS in 2 Months

[pintoca]

I am very frustrated. I went on the scale today and I was 229.5lbs! I used to be 227. I am getting very upset and discouraged. I ate to much for diner I believe and I am so pissed now. I feel like I am getting further away from my goal.


I am doing all of this for my girlfriend of 1 year. She always says that I am not fat etc but I feel like I am and I want her to look at me and be like damn, thats my guy. You know what im saying fellas. I need help with this and Idk why im not losing lbs anymore.

Chapter 1: Motivation

First of all, you are not doing this for nobody else than for yourself. Keep that in mind. Why? cause regardless of what happens, you remain.

I didn't do this for my wife (who thank goodness, constantly reassured me she loved me the way I was: 265lbs @ 40% BF, picture that), I did it to be able to give be an example to my to-be-born son (who is 14 months old now).

If your motivation is not strong enough, you will fall.

Secondly, don't despair, there are reasons for why things happen, Your GF will love you just the same (did she meet you when you were ripped? or like now?) I think to believe she fell in love with the guy she sees today.

You are doing your best and the effort is all man, jeopardizing your health by trying to rush things will lead to nasty consequences.

Let's go back to square 1:

Weight
BF
Training schedule, lifting and cardio
diet

how long have you been doing this
what are you taking besides food

We are going to shake that diet of your bro. Post up, you are not alone

 

[ZenX]

Chapter 1: Motivation

First of all, you are not doing this for nobody else than for yourself. Keep that in mind. Why? cause regardless of what happens, you remain.

I didn't do this for my wife (who thank goodness, constantly reassured me she loved me the way I was: 265lbs @ 40% BF, picture that), I did it to be able to give be an example to my to-be-born son (who is 14 months old now).

If your motivation is not strong enough, you will fall.

Secondly, don't despair, there are reasons for why things happen, Your GF will love you just the same (did she meet you when you were ripped? or like now?) I think to believe she fell in love with the guy she sees today.

You are doing your best and the effort is all man, jeopardizing your health by trying to rush things will lead to nasty consequences.

Let's go back to square 1:

Weight
BF
Training schedule, lifting and cardio
diet

how long have you been doing this
what are you taking besides food

We are going to shake that diet of your bro. Post up, you are not alone

Thankyou bro, this means alot.

5'8
229lbs
30% bf ( last time I check at 236.5lbs)


I want to start from scratch. Please help me set up a good diet and training routine. I can also get any supplements I need. For once in my life i am going to shut up and listen to some others opinions. I can use the help tremendously.

Thankyou

 

[pintoca]

Thankyou bro, this means alot.

5'8
229lbs
30% bf ( last time I check at 236.5lbs)


I want to start from scratch. Please help me set up a good diet and training routine. I can also get any supplements I need. For once in my life i am going to shut up and listen to some others opinions. I can use the help tremendously.

Thankyou

OK Bro, we are going to do this quick and dirty...

DIET WISE

Mon-Tue-Wed-Fri-Sat
2.109 Kcal
45% 237 gr Prot
25% 132 gr Carb
30% 70 gr Fat

Average 352 x Meal


Thu-Sun
2.561 Kcal
224 gr Prot 35%
320 gr Carb 50%
43 gr Fat 15%

Average 512 x Meal


How does that compare to your current diet? I will not go into a menu, but I have a few if you want to take a look as well (I think I have at least one in english)

TRAINING

Train LARGE muscle groups (legs, back) on the day of or the day after you eat the BIG CARBS (THU & SUN), why? well, to use the extra carbs, of course.

You can do a 4 days split or a 5 days split, up to you, if you want it REALLY bad, go for a 5 days split and bust your ass.

Lift like if you were bulking, that is: HEAVY, you need to tell your body "Don't ditch the muscle I have" you do this via the load, you won't grow, don't worry, you are in a caloric deficit, but you will feel harder and your strenght will go up as well.

CARDIO

Either first thing in the morning, or directly after training (it works in both cases, trust me on this)

Do you have a Polar watch? if not, get a pulse meter: LISTEN to your heart. We are different each day.

Cardio for 45 min @ 70-75% MHR , if that is too easy, then 75-80%. The trick is to keep at if for the whole 45 mins.

4 ltrs water/day

PWO shake

PWO SHAKE. USE 1 LITER WATER
57 gr Prot (whey Isolate)
57 gr Carb ===> 29 gr Dextrose
29 gr Maltodextrin


Drink the PWO right after the cardio (if you do it together with lifting), DON't EAT carbs before cardio.

Now, how much different is this to what you are doing today? if the answer is very, try this for 2 weeks and I can guarantee you will see results

 

[dr_skier]

Words of the wise, listen to the man. Sometimes we loose track of the basic tools used to meet our goals. It took me a long time to realise that nothing short of cardio/diet FULL control will have me headed where I want to be.

In terms of looking good for your girl this summer, you're talking to a guy who didn't take his shirt off at the beach or go into a pool for 4 years in a row. I was certainly far worse off than you. And I was younger and couldn't get access to any supps (thankfully). my BIGGEST mistake when i dropped my weight was i hardly lifted at all. If you can hit 4 AM's per week for empty stomach cardio and hit 4 Lifting sessions per week you can and will be in GOLDEN shape come summer time. You still have 12 weeks until july. You can naturally take off easily 2lbs/week during that time, that's 24lbs bro! Time is your friend right now and so is this board! (ps you'll also get rid of some of that waterweight when u come off the dnp)

 

[ZenX]

Thanks guys

 

[cyrex]

send me the DNP. i got some wood I need to preserve

 

[cyrex]

send me the DNP. i got some wood I need to preserve

BTW
i think 40 lbs in 2 months is VERY doable for someone at 30% bf and 280+ lbs, at 230 it might be tough, but i'm guessing you could lose 10 lbs of water weight leaving 15 lbs per month to lose... that is not too tough to do for a bigger person such as myself back when I was around 33% bf.. i actually lost 35 lbs in 6 weeks and my strength went up. I lost a lot of waterweight though so how much fat loss is tough to tell, but when you are that heavy. weight loss is what counters.. maintaining muscle is a lost cause at 33% bf if you haven't been training beforehand in the first place.

However, pintoca is the man and knows what he is doing. His techniques will be slower as far as weight loss, but will teach you the everyday habits needed to get where you want to be an STAY there, whereas the drastic stuff you mentioned in the post WILL get you where you want to be and most likely faster, but I can almost promise you that if you don't end up doing what pintoca is recommending you will get back to where you are now anyway so it would be a waste .

 

[gymratforlife]

Thanks guys

expect to lose around 10lbs of water when you come off the dnp.

 

[cyrex]

expect to lose around 10lbs of water when you come off the dnp.

Gain you mean?

 

[dr_skier]

he ment loose, but perhaps closer to five, depends on the person.