Please Scroll Down to See Forums Below Bulking used to be fun...last year. I went from 175 to 200-205lbs, was still lean, could still see top 2 rows of abs. I continued bulking, and now im 225lbs (im clean also, no super supps). I looked in the mirror this morning, and realized well shit, im fat. I want to set a goal for myself. Would it be possible to diet down to about 190-195lbs in 12 weeks and what diet would be best w/o using and juice but not losing too much muscle? CKD, ANPB? I will be doing cardio 3-4x a week low intensity and lifting to maintain what i have. Any help would be great
Reality time: I have never been this fat
- Thread starter MattRecc
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So you want to lose 30-35lbs in 84 days? That's 30lbs x 3500 calories/pound of fat = 105,000 calories/84 days = 1250 calories/day deficit. Being that you’re (I’m guessing) 225 at about 20% B/F, your maintenance calorie level is probably about 3200 calorie/day. That means you’ll have to eat about 2000 calories/day to get to 195lbs in 12 weeks. But that doesn’t take into account all the things your body will do to fight you during those 12 weeks--things like the metabolic slowdown that will surely accompany such a drastic reduction in calories. You’ll likely have to throw in some refeed days to combat your body’s attempts to stop what it sees as a loss of valuable stored energy. That means you’ll have to further reduce your 2000 calorie/day level to reach your goal.
Unless you’re carrying a ton of water weight, that's a pretty lofty goal to aim for! I won't say it's impossible, but I don't think it's likely to happen...at least not without sacrificing a lot of muscle trying to drop that much weight so quickly. You’ll end up at 195, but you’ll still be carrying more fat than you want to be, and you’ll be a lot weaker and less muscular--basically a smaller version of your current self.
No need to get discouraged though! If you work hard and eat right, you can drop around 20lbs in that time frame without losing very much muscle. And you’ll look a hell of a lot better than if you try dropping all 35lbs so quickly!
Unless you’re carrying a ton of water weight, that's a pretty lofty goal to aim for! I won't say it's impossible, but I don't think it's likely to happen...at least not without sacrificing a lot of muscle trying to drop that much weight so quickly. You’ll end up at 195, but you’ll still be carrying more fat than you want to be, and you’ll be a lot weaker and less muscular--basically a smaller version of your current self.
No need to get discouraged though! If you work hard and eat right, you can drop around 20lbs in that time frame without losing very much muscle. And you’ll look a hell of a lot better than if you try dropping all 35lbs so quickly!
thanks for the advice, i know its not possible to lose it that rapidly, those werent actually researched numbers in any way. Im thinking of doing the anpb diet, along with am cardio 3x a week, and continue my 3 day split for my training routine. i already did the calculations, and this means i would be taking in 2565 calories a day, with about 55% of those calories coming from fat. I KNOW I CAN DO THIS AND I HAVE THE MOTIVATION. I just need these damned holidays to end (as well as my 21st day on sat). Im going to the supermarket today and stocking up on anpb, and my protein should be arriving today as well. I think i am going to start a diet and training journal, and i need to take pictures as well. I NEED TO DO THIS i cant stand seeing the fat anymore
I've been tempted to do the ANPB diet myself--you'll have to let me know how it works for you. Instead I elected to go with Lyle McDonalds Ultimate Diet 2.0. You basically need to be less than 15% B/F (20% for women) and hitting a wall with your cutting progress before UD2 is a good choice. I’ve been at that point for too long now. I'm 225lbs with about 12% B/F and have a difficult time going any lower without sacrificing a lot of muscle. I’m in week 2 of the program (it’s more than just a diet) and very impressed so far!
JKurz1 said:
My diet consisted mainly of clean foods, but i have to admit i cheated like hell on the weekends. I barely did any kind of cardio either. I was probably easily taking in 4200 calories a day, 350 grams of protein, but my carb intake was way too high. I mean im not "fat"i just feel heavy and miss seeing my abs, so im probably overreacting. So far this week i ahve dropped the calories to about 2500 a day, and have been doing HIIT after my training sessions on an eliptical. Im trying to eat much cleaner, getting carbs only from oats and veggies, moderate fats from olive oil, and about the same amount of protein a day. 350 grams protein, 150-200 grams of carbs, and about 40-50 grams of good fats. Ive cut the dairy out completely.
I will post what ive eaten today later on. Oh and yes im clean, no sauce...yet
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