losing 4-5lbs in 4 weeks??

[LeoKat]

I am actually laughing while I write this because I know that you ladies get messages like these allllll the time....... I think I just need reasurance.

I NEED to burn off atleast 4lbs of fat by the end of next month. I am 4'11 122lbs 22-23% bodyfat - I would be SOO stoked to be at 19% by New Years, if that is not possible, just 4-5lbs loss is a great start! Please critique my little plan....

Carb cycling plan, 3 days low one day high:
5 meals a day
two portions of starch in first 2 meals on low days, the rest p + f + veggie
four portions of starch on high days, last meal just p+f + veggie

Exercise:
40-60min cardio upon awakening
40min resistance training 2-3x's week

Supplements:
Multi
Mineral
ECA

Does that sound about right? I am figuring that the scale may not even move during this little bootcamp, but just as long as the tape measure does!

Oh and I dont lost muscle easily, I mean unless I eat under 1000k. Which I definately wont be!

 

[Sassy69]

can you post up your EXACT diet so we know what we are talking about?

I'd look at jacking up your resistance training and also consider a carb rotation to take advantage of carb burning.

 

[LeoKat]

I do not have access to a gym at the moment but I do have some dumbells! That is why the resistance is at minimum. How much more do you think I should add? 2 more days? so that I am training 2x's a day on 4-5 of the days?

Low days:
.5c oats, 24g protein powder (or 5 egg whites)

.3c cooked brn rice, packet tuna, salad greens

3oz chix, steamed veggie mixture (no carrots or beets)

24g protein shake (this shake has 3crbs 1f)

4oz ground turkey, 1c spaghetti squash, steamed spinach

High days:
same

same

same + .5 yam

same + 1c frozen strawberries

same

Do you think I will be able to reach goal? I just read the "shadow project" thread, very inspiring

 

[scorpiogirl]

How much more do you think I should add? 2 more days? so that I am training 2x's a day on 4-5 of the days?

I'm pretty sure she means train once a day 4-5 days a week. You do cardio every day for 40-60 min?

How long have you been training? How long have you been on this diet - or are you wanting to try it for the first time? Do you have any idea what your calories, fat, carbs, protien are at this moment?

It is absolutely possible to loose 4% bf in a month!

 

[nikkita]

Low days:
.5c oats, 24g protein powder (or 5 egg whites)

.3c cooked brn rice, packet tuna, salad greens

3oz chix, steamed veggie mixture (no carrots or beets)

24g protein shake (this shake has 3crbs 1f)

4oz ground turkey, 1c spaghetti squash, steamed spinach

High days:
same

same

same + .5 yam

same + 1c frozen strawberries

same

I'm assuming that your last meal is the one with the 4oz turkey. I would change that meal, put it as the 3rd meal and the 3rd make it the last meal.

 

[The Shadow]

I am so gonna catch hell for this:

at your bf, imo - there is no reason to carb cycle at this point.

 

[Roonytunes]

I am so gonna catch hell for this:

at your bf, imo - there is no reason to carb cycle at this point.

In your opinion, at around what bf should one start carb cycling?

 

[The Shadow]

In your opinion, at around what bf should one start carb cycling?

I think it depends on initial BF AND HOW LONG ONE HAS BEEN DIETING.

From my experience, most women can get to the 14-16ish % on a straight percentage diet.


If one has been dieting for say 6-8 weeks and is at the 20ish range, then a cycle might be of some help.

 

[LeoKat]

Thanks for the replies everyone!

I have actually been at around 22% for about a year. I have not gone hard core with my diet in a while. The leanest I ever was was around 18-19% 2 years ago, but I did that carb cycling and seriously over training.

I am definately addicted to cardio (Jazzercise to be exact and you can all laugh if you want!) but thought that running was considered more effective so I was willing to replace some of my Jazzercise sessions with it. Like I said, I do not have a gym, but after reading up in here I think the best thing for me to do it going to be sprints on the track in the morning when I get up.

Scorpiogirl: I was going to make a comment to you. Have you lost 8% in around 2 months??? Correct me if I am wrong.

Shadow: Do you think it would be in my best interest to just have a straight percentage, but keep the carbs low? I am averaging 50-70 cbs on the low days (depending on how many baby carrots I eat in between meals). And 100-125gms protein. Have no idea what my fat is. I have only done this for 4 days so far.

Do you think that I need to have much supplementation? Can I do it with diet alone?

I appreciate your help everyone. This is one of the best BB sites I have visited.

 

[The Shadow]

Diet + cardio + weights = FAT MELTING FROM THE BODY


I think 25-30% of cals from non-white carb sources with 10-12 total cals per pound will work great