I know this is too much too fast but 30 lbs lost in a month

[hammer54]

I am a powerlifter ex football player type that has great stregnth ,but has always carried around extra weight, really musclular except around midsection. I started off at 288 on june 26th and started doing cardio about twice a day and have went with more muscular endurence weight training(supersetting @ high volumes)and a strict diet and have come down to about 257 right now, my goal is to get to about 195 by november. Starting to get into boxing and mma so want endurence and usable strength

I expect to limit the amount i want to lose in a given week to try to combat excess skin and keep as much muscle as possible but at first i wanted to shock my body and i couldnt have asked for more with a 30 pound drop in a month but would like to drop at most 3 pounds a week.

Just like to get ur guys thoughts and advice please

Stats
5'8
was 288 now 257
22 years old
bench -435
squat - 550
Dead - 580

current cardio
elipitical 45 mins in the mourning
10-200 meter interval sprints before bed-about 30 mins

Diet
1800-2000 cals
225-250g protein (mostly egg whites, chicken, and protein shakes)
<115g carbs a day(all coming from good whole grain sources)

 

[Lee]

you lose weight while taking in 115g of carbs a day? im so envious.

anyways, you got some awesome strength there. try using some purecee while cutting, helps retain the muscle you got and doesnt have the same water retention and bloating side affects as real creatine does.

 

[hammer54]

115 is my max limit i most of the time take in less usually about 80-95 a day but every once in a while i will have a wheat bun with my turkey burger or something so i make sure i keep it below 115g and most of them are taken earlier in the day a usual day for me is

meal 1-7am 7eggwhites 1 whole egg scrabled with 1 slice of fat free cheese
meal 2-10am Zero carb isopure shake with skim milk or water
meal 3-12:30pm 2 turkey burgers 1 wheat bun and cup brown rice or baked beans
meal 4-3:30pm isopure shake again
meal 5-6:00pm 2 chicken breast and a small salad or baked beans
meal 6-9:00pm light protien shake about 25-30gs

Current supsrotein, leanfire, arginine,fiber, multi, and glutimine(best friend manages a GNC so i get insane prices)
what other stuff do you guys think i should mix in there i saw some stuff people talk about on here like purecee and seasapure.

 

[*Bunny*]

Congrats on your loss so far

Honestly I wouldn't worry about 30 lbs is one month being too big of a deal, because that would consist of a lot of water as well and maybe even some muscle, along with some fat, so I think you definitely want to preserve as much muscle as you can to help burn more cals & fat, and keep you FULLER so you don't have to worry too much about loose skin ... You can get those supps from the AF store.

Interesting about the high volume training ... can you give us more details on what that was like?

Have you stalled out yet or plateaued?
Do you ever throw a cheat meal into the mix? or have you ate nothing but clean since you started?

Have you done some type of carb rotation to give your metabolism a kick or consider it?

I would definitely try to throw in some type of weight training routine to help build or maintain the muscle you do have while doing cardio 2 X a day with that low of cals ...

Your cal burn at rest is prolly around 1600-1700 without even training, add cardio twice, including sprints & weights ???? ... your body is probably looking for something to eat and IMO you may need to bump the cals for that type of energy level so your body won't starve itself & munch on that muscle you really wanna keep

Best of luck to you

 

[hammer54]

I have not tried carb rotation yet does sound interesting but for some reason every time i read about it i have been sceptical.

Have not had a cheat meal yet, i have gotten to the point that i look forward to eating what i have planned out, and do not view it for taste but try to take in only what my body needs and nothing more, but down the road i might reward myself just to keep me from going insane.

To tell you the truth the superset high volume is very hard for me. I have always trained for powerlifting to try 2 get my max up because i used to be in compatitions
so i am used to doing no more than 6-8 reps on core lifts i started high volume because i am into boxing and mma so i needed better musclular endurance. At first i felt like alittle girl after about 2 sets but have been doing it for about 1.5 months and have worked it up, but i have never have been as sore in my life.

This is an example of my wed workout
Chest
Superset 1- Benchpress 225 for 20,15,12 -with flat flys 40lbs DB 3x15
superset 2- Incline press 185 for 20,15,12-with decline dbpress 85lbs 3x15
Superset 3- Cablecross overs 3x15 - With low cablepullys 3x15
Tris
Superset 4- overhead ext 3x15 - with skull crunchers 3x15
Superset 5- Pushdowns 3x15 - with 1 arm pulldowns 3x15
superset 6- rope pulldowns 3x15 - with dips 3x failure

I count 90 sec in my head after a superset then go again i usually get done in about 40 min. It kicks my ass