30lbs fat in 22 weeks?

[nirish_mark20]

Hello everyone. I have decided to set myself a challenge with the possibility of a public humiliation if i do not reach it. In fact, i will go one better, and propose the following:

1- i will do what i propose, which will be listed below
and
2- I will allow for everyone here to suggest ANOTHER punishment for me not reaching my goals. When i have had a few suggestions, I will open up a poll and run it to the week before my goal ends (28/5/07) and i will have to do my own punishment plus what wins the poll.

AND i will do these in public, whether that be in a pub or in the car park on a sunday night, i dont care. it will be where there is enough public attention.


Anyway, here is my proposal. My goal is that between 1/1/07 and 4/6/07 i want to lose a total of 30 lbs (thats 2 stone 2 lbs) in FAT. i want my body fat to drop more than 12% as well. I have no idea what this will get me to after, but i will weigh myself closer to the time and it will show my full goals. the punishment i will do to myself is find a reasonably large can of dog food and eat it. I promise. it wont be bucket size, but it will be bigger than a standard can. if i cant find this, I will eat 2 cans. all if i fail goal. the other punishment is up to u!

30lbs in 20 weeks, its a pretty difficult challenge! if it seems to be going well, i will up it mid way thru! but i cant promise that.

i will be posting this all on my friends website that i work with him on, that is

www.bodybuildingandnutrition.co.uk

so be sure to check it out.

let me know if you have any suggestions for punishment and i will keep them in mind. can i ask the suggestions are kept clean, no 'you have to eat shit' or 'suck off some old guy' or whatever. try and make it something you dont think of everyday.


so goal is:
30lbs fat loss (at least 12% body fat) in 22 weeks
if i fail, i eat a large can (or 2 regular cans) of dog food and also a punishment that wins the poll.

also, i am doing this with my family as well so i have to do this all twice if i fail!

anyway, let me know what u think

cheers

really cud do with help with regards to sorting out a diet and my training. i weight 241 lbs and my body fat is 30%. i want to be down to at least 211lbs and my body fat below 18%

please help me with this

thanks

[IBdmfkr]

Where do you want to start?

Have you researched anything about diet? At 30% you've been eating pretty bad for quite sometime, where do you suppose you could alter things to get back on track?
What kind of access to gyms do you have?

[goose]

Where do you want to start?

Have you researched anything about diet? At 30% you've been eating pretty bad for quite sometime, where do you suppose you could alter things to get back on track?
What kind of access to gyms do you have?

Good post.


Mark I remember a while ago you started to use DNP,that was a bad idea.The truth hurts,I know know this to well.You have to take things back to basics.

What will your method of attack be?

[Snrf]

30lbs in 22 weeks is pretty easy to be honest, i'd make it 55...2.5 lbs a week is still a reasonable target.

im an exfatass myself so i speak from experience.

[nirish_mark20]

Good post.


Mark I remember a while ago you started to use DNP,that was a bad idea.The truth hurts,I know know this to well.You have to take things back to basics.

What will your method of attack be?

im 21 yrs old, the reason i put on so much fat was coz at skl me and frnd used to have competitions to see who cud eat the most crisps (chips) in in certain times. id say over 5 days at skl i would have eaten somewhere along the lines of 60-90 packs a week! and my mum was always one for ordering chinese for dinner. then when i got into weights, i had no idea on nutrition and jus wanted to be as big as i cud. i got up to 19 stone (266lbs) and now sit at 241 lbs

yeah i used DNP for a few days then thought feck it, i was nervous every day and thought i cudnt b bothered with that and i had plenty of time to lose weight.

i will be training, at first, 3 days a week with 20-30 mins cardio after each weights sessions. as time goes on, im going to change this to a 4 day weight training split with cardio 3 times a week aftr that, then further down the line i was considering adding in 30-45 mins morning cardio to my 4 days of weight training (of which 3 will have cardio afterwards)

does this seem ok?

its just im crap at sorting out kcals etc because i stress too much about getting it exact. does anyone suggest anything? because i really want to do this. all my money is going into diet and getting this right. nothing else- i just want the fat off

30lbs is the minimum i want off. i always seem to have a hard time losing fat and guess that is likely down to my diet. if i do high carb to get my kcals in, i cnt lose weight. low carb seems to work but how do i utitlise low carb over a 22 week period? i was thinking of starting high then decreasing as i go along?

please help me out with this, im so determined but i need the diet help (and also any training ideas as well!)

[nirish_mark20]

also, any ideas on what supps to use? i no the basics but anything else? ECA? im most likely gona throw in sesamin, but again that confuses me coz its extra kcals in a way that i forget to work out!

[*Narkissos*]

30lbs in 22 weeks is pretty easy to be honest

Yes actually.

I cut 40 lbs in 11..without anabolics.

Just requires dedication..and commitmant.

Strict adherance to cardio and diet is about all it'd take to take off 30 lbs in 15 weeks... 15 weeks as opposed to less so no real noticeable muscle is lost.

I really wouldn't run it for 22 weeks...

Doing it in phases would be preferable to a straight 22 weeks run also... so stagnation does not occur.

12 weeks cutting... 4 weeks 'maintenance'... 6-12 weeks more cutting and you're there.

Nark

[*Narkissos*]

also, any ideas on what supps to use? i no the basics but anything else? ECA? im most likely gona throw in sesamin, but again that confuses me coz its extra kcals in a way that i forget to work out!

Supps?

A multivitamin; an anti-oxidant blend; and a thermogenic is all you 'need'


Spend the rest of your cash on food

[goose]

I think you can do this,your age is in prime Condition as your metabolism will respond faster.Remeber you still have to eat 5-6 meals for cutting. Make nutrition and fitness part of your daily live; NOW!It will eventually become second nature to you.It's habit forming,like brushing your teeth or Looking at a girls bum.Like nark said a good thermogenic will aid you well,I would think an ECAY stack or Perhaps Hot ROX.Have to shoot now but will watching your Progress with Antispation,as I`m know you can do this brother....

[nirish_mark20]

thanks goose and nark. yeah iv considered hot rox and ECA, but wud i be best adding them in later on so i dont become 'dependant' on them?

ok i reckon the best way for diet wud b, to start:
Training Days:
250g protein
110g fat
400 carbs

Off Day:
250g Protein
110g Fat
300g Carbs

would i be best maybe upping my protein and lowering the carb values there?

all i rly need now is to finalise my macro makeup and what meals i will eat when!

il make a journal on thsi as well, as i sed though it wont b until new years day i start, so cliche i know, but il do it i swear! i want to make this my life, well this and my gf.

any ideas on how to split macros for the day (i will either train early morning or late evening (ie 8am or 6pm) so i always get confused about that

i rly appreciate ur help guys, please keep it coming!

[*Narkissos*]

110 gr fat? that's 990 kcals alone.

Overall your kcal count is nearly 4k.

Even with 60-90 mins activity daily... that's still too many kcals.

That's maintenance for someone about 240 lbs lean.

You're 240 ish with less than 170 lbs LBM.

That many kcals is ridiculous.

2600 kcals would be about maintenance for you LBM + approx. 60 mins daily weight-training/cardio.

2800 kcals should be approximately where you should be at right now to start.

w/ 30 % bodyfat i'd have my resting BG tested... Glucose tolerance will probably be shot to shit.. so a 'standard' contest prep diet would me more or less pointless.

You'd probably be best served going low-moderate carb; high pro; and moderate fat (dietary fat + EFAs to improve thermic output and insulin sentivity)

Your macro spread should probably look like:

protein: 300 gr
carb: 260 gr (low/mid glycemic)
fat: 60 gr

Personally i'd spread the carb intake equally over 5 meals... and the rest of the macros equally over the entire day

Meals 1-5: 50 gr pro; 50 gr carb (3/4 mid glycemic; 1/4 vegetables); 9 gr fat (dietary fat from lean protein source= 5 gr; EFA supplemented= 4 gr)

Meal 6: 50 gr pro; 15 gr fat

Narkissos

[nirish_mark20]

thanks a lot for that nark. i always thought that maybe what i was suggesting was too high because i see it as i only want to support my LBM, not my LBM + my body fat! il stick with what you have suggested because it makes a hell of a lot more sense!

Nark, do u think that after a while when fat loss slows i shud lower the carb intake and increase fat or just keep the diet continuous and up cardio as time goes on? or both?

rly appreciate that man, awesome of u thanks so much!

[nirish_mark20]

what about on workout days then? will i add in an extra meal, or drop a meal on my non training days, or even be best just dropping the carbs from a meal on non workout days so theres 50g carbs less?

also, how wud that workout for PWO? shudnt that be 2:1 carb-protein?

[nirish_mark20]

lol no idea what u were writting there, sorry im just used to typing like that for MSN!!

u any ideas for this? anyone please coz i seriously want to nail this! Narks example is sumthing id stick to easily, but when fat loss slows, shud i up the cardio or lower kcals or what? man this gets confusing!

[NotSmall]

Personally I think it is actually easier to do cardio every day as opposed to 3 or 4 days because:

A) It becomes routine therefore easier to stick to

B) You see results alot quicker which is motivational and therefore also makes it easier to stick to

JMO

[goose]

Personally I think it is actually easier to do cardio every day as opposed to 3 or 4 days because:

A) It becomes routine therefore easier to stick to

B) You see results alot quicker which is motivational and therefore also makes it easier to stick to

JMO

Agreed.As your a monster of a guy,I would not apply running every day for your cardio,heavy on your knees.Mix and match.

[nirish_mark20]

yeah iv tried running before, was bad moreso on my ankles. i dont mind walking on incline, hate cycling and never done x-trainer so might give that a shot

can i ask, does 2600kcals (non training days) and 2800 kcals (training days) seem alright?

[NotSmall]

yeah iv tried running before, was bad moreso on my ankles. i dont mind walking on incline, hate cycling and never done x-trainer so might give that a shot

can i ask, does 2600kcals (non training days) and 2800 kcals (training days) seem alright?

Walking on an incline would be ideal IMO, buy yourself a heart rate monitor and keep your heart rate at 70% of your max.

Max = 220 - your age

70% = (220 - your age) x 0.7

[nirish_mark20]

yeah got a heart rate monitor already, and its pretty frign good from what iv used before.

as for weight training, 4 days split still seem ok? and shud i reduce rest periods?

[nirish_mark20]

Personally I think it is actually easier to do cardio every day as opposed to 3 or 4 days because:

A) It becomes routine therefore easier to stick to

B) You see results alot quicker which is motivational and therefore also makes it easier to stick to

JMO

wudnt this mean though that although id see results faster, fat loss wud slow as my body adapts?

[nirish_mark20]

bump?