Need to lose weight. Here are my stats.

[squats3xWeek]

Hey all,

I need to lose fat. I have about a month to lose as much as I can. I've been eating like this for about a week now. Lost about 5 pounds already. How much do you guys reckon I can lose in a month? Could I keep up this 1 pound weight loss per day? I lift weights 6-7days a week btw. Every session consists of either squats, deadlift and overhead/bench.

Stats:

5'5
227lbs
Body fat %. I don't know. Atleast 30% probably.

Weightlifting maxes.
Squats: 335x1, 315x2, 305x4, 295x5, 225x12
Deadlift 385x1, 335x5
Bench: 275x1, 225x5, 185x10
Overhead: 135x10, 175x1(It's probably more now, haven't 1x maxed lately)

My usual routine is as follows.

Squat 3x per week. Olympic high bar squats. For two days I do higher repetitions 225x8, 225x10, 225x12 etc. One day I do heavier weight for 5x5, all the way down to a double at higher weights.
Deadlift: 5x5 all the way up to 335x5 once every week.
Bench Press: 5x5 starting with 135 ending with 225.

I also do assistance work with barbell rows, dips, dumbell rows, assisted pullups, goodmornings, clean and press, biceps etc.

Calories eaten per day. 1500-2000 calories. Calories come from beef, chicken, avocados, flax seeds, tortillas/bread. Also eat vegetables, brocolli, greens etc.

 

[squats3xWeek]

What? Too much to read?

Cliff notes: weight 227, need to lose as much weight as possible in 1 month.

 

[ark94]

What? Too much to read?

Cliff notes: weight 227, need to lose as much weight as possible in 1 month.

I would think this would go better in the diet section. Apart from that, are you worried about keeping muscle or not? If you are, then you should aim for 1lb-2lbs a week and have a diet and routine where you can preserve as much muscle mass as possible.

If your not worried about keeping any muscle at all.... hell i think you could lose a shit ton. Although not sure if it would be the healthiest option.
Why do you only have a month? If your serious about losing weight, you have to take your time and stick with a diet and program for longer than a month...

 

[squats3xWeek]

Not too concerned about muscle at this point because I really don't have much muscle. I have put on a good amount of strength in the past year, but not too much muscle.

Can I skip the cardio part and just do like 20 singles of power cleans? I much rather lift weights than run.

 

[gonelifting]

Do 2 workouts a week, whole body workouts. This would be just for the next 4-6 weeks. Lowered number of sets, and just to keep whatever muscle you have because this "diet" is super intense.

At your weight, about 300grams of protein a day. No carbs or fats. Once a week have about 1000 grams of carbs during a 5-6 hour period, then go right back to the protein only diet. No need for much cardio, if any. Just workout 2X/week and eat like that for 4-6 weeks and you'll lose the weight.

I've done it.

The above is a very condensed version of what i did. Not sure if i could post the website. I don't feel like reading tos and see a lot of people getting banned. Lyle mcdonald was the author behind the book I've read to do this. Again, this is condensed version. Good luck. The fat melted off me. Seriously. At some points, I was losing way too fast.


PS I did zero cardio and went from 20-25% bf down to 10-15% bf. Just did 2x/week full body workouts for 6 weeks on this diet. Good luck.

 

[squats3xWeek]

Do 2 workouts a week, whole body workouts. This would be just for the next 4-6 weeks. Lowered number of sets, and just to keep whatever muscle you have because this "diet" is super intense.

At your weight, about 300grams of protein a day. No carbs or fats. Once a week have about 1000 grams of carbs during a 5-6 hour period, then go right back to the protein only diet. No need for much cardio, if any. Just workout 2X/week and eat like that for 4-6 weeks and you'll lose the weight.

I've done it.

The above is a very condensed version of what i did. Not sure if i could post the website. I don't feel like reading tos and see a lot of people getting banned. Lyle mcdonald was the author behind the book I've read to do this. Again, this is condensed version. Good luck. The fat melted off me. Seriously. At some points, I was losing way too fast.


PS I did zero cardio and went from 20-25% bf down to 10-15% bf. Just did 2x/week full body workouts for 6 weeks on this diet. Good luck.

What kind of protein do you usually consume? Only protein I can think of that's only protein and no fat is chicken breasts, canned, tunas, etc.

 

[gonelifting]

What kind of protein do you usually consume? Only protein I can think of that's only protein and no fat is chicken breasts, canned, tunas, etc.

Well, yeah, you don't have much choices, but you do it for only 2-6 weeks at a time. Fat free cottage cheese, fat free (or low fat) turkey slices, FF cheese slices, EGG BEATERS, were my everday breakfast at least. I would pour the whole carton and make an omelete with salsa and FFcheese. I'd have romaine lettuce with the drier stuff.

Chicken burgers... a couple of other things, but that good enough imo. I actually had a lot of protein shakes too. I don't care. I was on a mission. It was great. "RFL diet" do it! lol

Good luck man. Seriously, this will take off the pounds. You do have to figure your protein requirements though. 250-300 is a guesstimate. I think mine were 265...? I forget.

 

[clash]

Do 2 workouts a week, whole body workouts. This would be just for the next 4-6 weeks. Lowered number of sets, and just to keep whatever muscle you have because this "diet" is super intense.

At your weight, about 300grams of protein a day. No carbs or fats. Once a week have about 1000 grams of carbs during a 5-6 hour period, then go right back to the protein only diet. No need for much cardio, if any. Just workout 2X/week and eat like that for 4-6 weeks and you'll lose the weight.

I've done it.

The above is a very condensed version of what i did. Not sure if i could post the website. I don't feel like reading tos and see a lot of people getting banned. Lyle mcdonald was the author behind the book I've read to do this. Again, this is condensed version. Good luck. The fat melted off me. Seriously. At some points, I was losing way too fast.


PS I did zero cardio and went from 20-25% bf down to 10-15% bf. Just did 2x/week full body workouts for 6 weeks on this diet. Good luck.

Do you think he will have enough energy by just eating protein? Plus fats are responsible for hormonal control such as testosterone...wouldn't that be badly affected?

Just curious. I don't think some clean carbs like oats would be harmful for him???

 

[Mr. dB]

Why one month? What's so important about that deadline?

 

[squats3xWeek]

If I cut out the carbs can I still eat my fish oils and flax seeds? The flax seeds contain some carbs in them, but also a lot of fiber. Can I eat vegetables that have carbs? Mainly brocolli. Would whole eggs still be okay since the yoke has fat?