Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Realistic amount of weight to lose per month

S

solrosenberg

New member
Whenever I go on a fat losing kick, I lose alot of my hard gained muscle also. My stomach needs to lose a few inches and I have 50 days to do it ( vacation ). Is losing 10-15 lbs realistic in 50 days ? I am doing 30 min cardio every morning and weights 5 times per week at night. My diet is good. Is this do-able ?
 
I starve at night but am afraid to eat anything past 9 pm. Is there anything I can eat at around 10 pm that won't ruin my plan ?
 
Ive always went for 1-2 pounds a week for dieting, otherwise i was starving, but my genetics are horrible..As far as eating at night, i never paid attention to aslong as my calories burned was greater than my calories consumed.
Im not expert but it worked for me, dropped 20 pounds pretty easily
 
Here is a little tip for you. As long as you are focused on the numbers on the scale, you probably will keep losing muscle.

This is hard for people to wrap their brains around, but most lean muscular people often weigh LOADS more than what people think, and if you are training properly, your weight will keep increasing.

Still use the scale, but don't have it be your standard.

I would recommend that you use:

- mirror
- tape measure
- bodyfat percentage
- how your clothing fits


This is the other thing I have noticed that is quite relative - my diet is good.

That really isn't very specific, and one person's good diet could be completely atrocious to another, it really depends on where your starting point was, if it was all fast food and take aways, then having one meal that you cook yourself could be considered good.

Do you know how many calories you are eating every day? Grams of protein, carbs and fat?

It is these sort of things that really help when you want to lose bodyfat and not muscle.

If you want any assistance, then please post up your diet.

To answer your question, 2 lbs a week is feasible, however this is the rub

1 lb of fat = 3500 kcals, so to lose 2 lbs of fat a week means you have to create a 1000 kcal deficit/day. That could be 2-3 hours of cardio and/or training depending on the intensity.

This is why 1 lb of weight loss/week is far more reasonable for those who are slightly overweight. If you are grossly overweight, obsese or morbidly obese, the body can tolerate more of a calorie deficit and lose more fat without losing muscle.

1 lb of muscle = 600 kcals, so in the time you lose one pound of fat, you could lose nearly 6 pounds of muscle if your dieting is a bit off.

This is why focusing on the numbers on the scale is a bit of a lose - lose situation for those that train.
 
Very good advise and I appreciate it. Ok, here a sample of what I am eating now, which I consider ' my diet is good'. BTW, I am 6'0 , 213 lbs with pretty good muscle size ( 17.5" arms ) . I am already down to 208 since Oct 1.

8:00 am- 30 min cardio ( incline treadmill 10 min, stationary bike for 20 ) High intensity, I am sweating alot

8:45 - Muscle milk rtd and a banana ( very rushed to get to work so no time to cook anything

11:00 - turkey sandwich on wheat

4:00 - 4:30 - dinner - chicken with rice and brocoli or something similar

7:00 - lift weights

8:00 - myoplex shake

10:00 - I am usually starving at this time. Last night I made a tuna fish sandwich with a tbs od miracle whip light on wheat bread . ( this is the only way I can stomach tuna )


Go ahead and feel free to rip away. I appreciate any advise.
 
solrosenberg said:
Very good advise and I appreciate it. Ok, here a sample of what I am eating now, which I consider ' my diet is good'. BTW, I am 6'0 , 213 lbs with pretty good muscle size ( 17.5" arms ) . I am already down to 208 since Oct 1.

8:00 am- 30 min cardio ( incline treadmill 10 min, stationary bike for 20 ) High intensity, I am sweating alot

8:45 - Muscle milk rtd and a banana ( very rushed to get to work so no time to cook anything

What is a rtd? A shake or bar?

11:00 - turkey sandwich on wheat

What is wheat? Whole wheat? Do you make this yourself or buy it in a shop?

4:00 - 4:30 - dinner - chicken with rice and brocoli or something similar

Do you know what sort of quantities?



7:00 - lift weights

8:00 - myoplex shake

LOL, I find it odd people keep naming the manufacturer. Is this just protein, or protein and carbs? Whey isolate in skim milk is awesome post workout, and you may even create insulin resistance if you don't get some carbs in you post workout

10:00 - I am usually starving at this time. Last night I made a tuna fish sandwich with a tbs od miracle whip light on wheat bread . ( this is the only way I can stomach tuna )

No kidding.


Go ahead and feel free to rip away. I appreciate any advise.
Click to expand...


Ok, you diet is not as sorted as you think. I am sure it is probably a vast improvement from where you started, but there are a few things that could be improved.

There is nothing wrong with bread, but you have to find proper bread, and in this day and age, you have to read every ingredient.

I highly recommend Ezekiel bread, or bread like German rye or sourdough.

I also am pretty positive you are more or less starving yourself, and our bodies protect against starvation, as we were more likely to die from lack of food for most of our human prehistory rather than pack on the pudge.

That is the basis of the muscle loss.

Healthy fats???

Any variation on your diet on the weekend?

Learning to feed yourself is a process and an experiment on yourself.

I would highly recommend you use CalorieKing.com or Fitday.com and add up your calories.

A rough estimate of what you need to maintain your weight is your weight in pounds x 16.

To lose weight, take off about 20 percent of those calories.
 
Great post Tat! That could almost be a sticky. Precise, logical information on how to diet appropriately.

solrosenberg - your diet given your weight and objectives looks ok but I would change a couple of things. Firstly the cardio. RUN. Get on the treadmill and skip the bike. 30 minutes here will be more effective for you than what your currently doing. For brerakfast the Muscle Milk is ok seeing as it is after your cardio but I would skip the banana as too much sugar and your getting some sugar from your Muscle Milk. Try some oats instead as this is quick to prepare. Ideally some eggs on whole wheat toast but you can even soft boil some eggs night before and have that way too.

Dinner cut out the rice and instead have a nice leafy green salad with your chicken. Try to limit carbs late in the day. For your 10:00 hunger why not have a protein shake?
 
access said:
Great post Tat! That could almost be a sticky. Precise, logical information on how to diet appropriately.

solrosenberg - your diet given your weight and objectives looks ok but I would change a couple of things. Firstly the cardio. RUN. Get on the treadmill and skip the bike. 30 minutes here will be more effective for you than what your currently doing. For brerakfast the Muscle Milk is ok seeing as it is after your cardio but I would skip the banana as too much sugar and your getting some sugar from your Muscle Milk. Try some oats instead as this is quick to prepare. Ideally some eggs on whole wheat toast but you can even soft boil some eggs night before and have that way too.

Dinner cut out the rice and instead have a nice leafy green salad with your chicken. Try to limit carbs late in the day. For your 10:00 hunger why not have a protein shake?
Click to expand...


That would work if he wasn't training so late at night, he needs a meal after training.

Right now he is really missing out on that anabolic window post training.
 
Tatyana said:
That would work if he wasn't training so late at night, he needs a meal after training.

Right now he is really missing out on that anabolic window post training.
Click to expand...

I assume his Myoplex shake is a meal replacement one which I think these are in which case there would be sufficent carbs in this for use at this time after a workout wouldn't you think?
 
access said:
I assume his Myoplex shake is a meal replacement one which I think these are in which case there would be sufficent carbs in this for use at this time after a workout wouldn't you think?
Click to expand...


Yes, the Myoplex is an EAS meal replacement shake ( 42 grams of protein ) . I am almost out, so I will be ordering some whey and weight gainer ( I usually only use a couple scoops of the gainer instead of the recomended 4 to keep the calories low, and add a couple scoops of the whey )

Also, the muscle milk is an rtd. I hate to skip the banana, it seems like that is the only thing from making me even hungrier. I will look into the oats as someone suggested. Anything is better than the Mcdonnalds 3 stack of pancakes and 2 things of syrup I was eating before , lol. I really do feel like I am starving myself, and I know this isn't good because of muscle breakdown. The bread is 100% whole wheat, and the turkey is lean turkey from local grocery store. The dinner is a decent amount of chicken ( 8-10 oz ). I am not obese by any stretch, but the time has come to lose my stomach and get in better shape. I hope I can somehow keep most of my muscle though. I had a hard time figuring out the calorie counter when I tried before.

Thanks again for the advise, feel free to add more .
 
100 % whole wheat is just a label, it doesn't mean it is healthy, just as getting veggie food or health food shop food doesn't mean it is healthy or good for you.

I have a request that you get your bread and type out the ingredients.

I have used bread in a BBing diet, and while I am not in the same country, it is really, really difficult to find decent bread.


I don't know what an rtd is.
 
access said:
I assume his Myoplex shake is a meal replacement one which I think these are in which case there would be sufficent carbs in this for use at this time after a workout wouldn't you think?
Click to expand...

Yes, but I think a proper meal is adviseable after training.
 
Tatyana said:
100 % whole wheat is just a label, it doesn't mean it is healthy, just as getting veggie food or health food shop food doesn't mean it is healthy or good for you.

I have a request that you get your bread and type out the ingredients.

I have used bread in a BBing diet, and while I am not in the same country, it is really, really difficult to find decent bread.


I don't know what an rtd is.
Click to expand...


RTD is a 'ready to drink' meal replacement. It's great for on the run. The Myoplex brand has 42 g's of protein, but they are around $4.00 each. That's about the best I can for breakfast since I am in a huge hurry after doing cardio for 30 min. Interesting about 'whole wheat' bread. I never would have imagined that. What should I be looking for in the ingredients, because turkey and tuna sandiwiches are a main part of my lunches.
 
Also, I am not looking to be in contest shape or anything, I just want my stomach to be respectable. Is what i am doing going to get me there ?
 
That you are doing cardio and resistance work/weights, yes, great.

Training intensity is also something to consider. There is a difference between going through the motions and pushing yourself to failure, going through the pain.

Your diet needs some work

1. I would start to eat more, check your calories, work out how many you need as I think that you are probably doing a starvation diet which only works for about 5% of the population or the morbidly obese. For people with just a bit of fat to lose who train seems to have fat loss slow down, stresses the body. The rebound off the diet can be quite bad as well, as after starving yourself the physiology and psychology is such that most people gain back all the weight/fat plus more.



2. I would work on eating more whole natural foods, loads of veggies, fruit, healthy fats, whole eggs, some fish and a bit of red meat. Some low fat dairy like skimmed milk and cottage cheese is great. Really, the changes have to be permanent.

3. Have a proper breakfast. Oats are dead easy, I had oatmeal with whey protein for brekkie every day, even when I am travelling.

When I was in New York, I would get up, do fasted cardio, and then make oatmeal with whey protein in a Starbuck's coffee cup.


4. Experiment with a low carb diet. Don't do Atkins though. Something more like a Keto or cyclic ketogenic diet. The diets I have found that I think are alright are Dr. Mario ???? - the anabolic diet, Lyle MacDonald's Ultimate diet, or Dan Duchaine's body opus diet.

What are the ingredients on the rtds? I did see those when I was in the States, most had things in them like sugar and high-fructose corn syrup, and they are dreadful for the insulin response and tummy fat.
 
How did I do today ?

8:00 - 30 min cardio

8:45 - muscle mix rtd and a banana

11:00 - lions choice roast beef with extra beef

3:00 - early dinner , 10 oz chicken, broccoli and baked potato

7:00 - 30 min weights ( all i had time for, pretty intense 30 min though )

8:00 - tuna sandwich, 2 cans tuna, 1 tbs miracle whip light

??? Should I eat again tonight ? I am out of whey, so I don't know what I should eat.
 
What's the deal with oats ? What are they , and how do you eat them ? Do you cook them, or add them to a shake ?

Also, what about cottage cheese ? I hate the taste. Is there anything you can add to it to make it taste better ? And what time of day do you eat it ? Is before bed ok ? I starve from 9pm on . I really need something to add to my diet around 9 or 10 pm that won't be bad . Any suggestions ?
 
ephedrine caffine is all good but some people add an asprin. just take 1 dose in the am and 1 before workout or even just 1 before your workout and youll see results if you go a bit lower in your maitnence calories. be careful tho itll burn muscle just as fast as fat too
 
solrosenberg said:
How did I do today ?

8:00 - 30 min cardio

8:45 - muscle mix rtd and a banana

Yes you can add rolled oats to the shake, pour boiling water on them, boil them in a pot, or microwave them in a bowl in the refrigerator.

How about shredded wheat or Ezekial cereal with muscle milk on it?

11:00 - lions choice roast beef with extra beef

What is this? A sandwich?

3:00 - early dinner , 10 oz chicken, broccoli and baked potato


You need to have something to eat before training, four hours is to long.

7:00 - 30 min weights ( all i had time for, pretty intense 30 min though )

8:00 - tuna sandwich, 2 cans tuna, 1 tbs miracle whip light

Repeat of meal at 3 before bed, minus baked potatoes.

??? Should I eat again tonight ? I am out of whey, so I don't know what I should eat.
Click to expand...

You are probably starving yourself.

Work out your calories.

You may want to get a copy of Tom Venuto's burn the fat feed the muscle, or do more research on this site, there is a thread called help to sort out your diet, it is in the stickies in the women's section.
 
Here is a little better breakdown of my current meal plan:

8:00 am - 35 min cardio

9:00 am - Muscle Milk rtd ( 330 cal, 32 g prot, 13 g carb, 16 fat

12:00 - Turkey sandwich on wheat ( probably not the right wheat )

2:30 - Either tuna on wheat with 1 tbs miracle whip light or another turkey sandwich on wheat

3:30- 1 hour of weights

4:30 - Protein shake ( 415 cal, 50 g prot, 46 g carb, 3 g fat )

6:00 - chicken , rice , brocoli or something similar with red meat

10:00 - protein shake, 300 cal , 30 g prot, 25 carb, 1 fat


Any suggestion would be greatly appreciated.
 
That diet looks fine solro excepting that last meal just stick with chicken and change it once or twice a week to red meat. No need to have both at each meal. Also replace the rice with a green leafy salad or at least use brown rice.
 
You must log in or register to reply here.

Similar threads

J
how to use tirzepatide for 25 weeks?
Replies
6
Views
203
Arabian
Arabian
A
test prop + anavar for 10 weeks
Replies
11
Views
1K
ceo
ceo
J
desperate female needs to lose weight
Replies
15
Views
2K
MUSTANG_18
MUSTANG_18
J
less body weight goals
Replies
9
Views
1K
Arabian
Arabian
B
weight loss trying to loose
Replies
9
Views
301
SteveMobsterG
SteveMobsterG
Top Bottom