Post: #1

Got a music fest coming up over memorial day weekend, and I want to look my best. I feel that setting a date that I need to work toward helps my motivation.

I've gained some winter chub and want to burn it off in time for summer (don't we all)
I guess the point of this thread is to ask if 20lbs in 7 weeks is possible.

I haven't been a complete couch potato and have been hitting the gym pretty regularly, (a week off here and there since mid January, but other wise 4-5 days a week) my diet just hasn't been up to par.

Any good advice besides the simple eat a calorie deficit and exercise? Like for example any suggestions good fat burning routines?

My gains have gone up but at this point I just want to get tight, even if it means a loss in gains. I would even settle for a full cardio based routine.

Thanks in advance for the advice.

Post: #2

(04-09-2017 12:52 PM)SpunZ Wrote:  Got a music fest coming up over memorial day weekend, and I want to look my best. I feel that setting a date that I need to work toward helps my motivation.

I've gained some winter chub and want to burn it off in time for summer (don't we all)
I guess the point of this thread is to ask if 20lbs in 7 weeks is possible.

I haven't been a complete couch potato and have been hitting the gym pretty regularly, (a week off here and there since mid January, but other wise 4-5 days a week) my diet just hasn't been up to par.

Any good advice besides the simple eat a calorie deficit and exercise? Like for example any suggestions good fat burning routines?

My gains have gone up but at this point I just want to get tight, even if it means a loss in gains. I would even settle for a full cardio based routine.

Thanks in advance for the advice.

Read through this thread, titled: 'The rapid fat loss diet: A write up'

/thread-48982.html

Post: #3

I've found that a cocaine diet works pretty fast.

If that's not an option due to some dumb rules at your job, then I'd recommend a low carb diet, a walk/run first thing in the morning to get your metabolism going, and fast the first half of the day while your blood sugar is low after sleeping. This should burn tons of fat combined with the low carb ketosis. No alcohol (sigh) and no cheating on the low carb meals. I don't know where you live, but if ephedrine is an option, then go for it. Ephedrine will burn fat and significantly curb your appetite.

20 pounds in 7 weeks is VERY attainable.

Post: #4

Here it is, the quick and dirty way to get it done.

Cut all the junk food and crap out of your diet. Eat lean meats and veggies. Go walk atleast 4 miles a day.

Post: #5

(04-09-2017 01:01 PM)Poker Wrote:  

(04-09-2017 12:52 PM)SpunZ Wrote:  Got a music fest coming up over memorial day weekend, and I want to look my best. I feel that setting a date that I need to work toward helps my motivation.

I've gained some winter chub and want to burn it off in time for summer (don't we all)
I guess the point of this thread is to ask if 20lbs in 7 weeks is possible.

I haven't been a complete couch potato and have been hitting the gym pretty regularly, (a week off here and there since mid January, but other wise 4-5 days a week) my diet just hasn't been up to par.

Any good advice besides the simple eat a calorie deficit and exercise? Like for example any suggestions good fat burning routines?

My gains have gone up but at this point I just want to get tight, even if it means a loss in gains. I would even settle for a full cardio based routine.

Thanks in advance for the advice.

Read through this thread, titled: 'The rapid fat loss diet: A write up'

/thread-48982.html

Yep that's the one you want to fallow for quick Fat Loss. It's not even a maybe

Post: #6

Consider implementing skipping rope into your cardio workout. Together with just small limiting in my calorie intake, I managed to lose 15 kg* of fat last year.

15 kg = 33 lbs

Post: #7

^ Agreed. Jumping Rope is an excellent exercise for burning fat. Also does a great job at building muscles in your calves. Turn it into a HIIT exercise to make it more effective. The one I do is where you skip for 60 seconds, rest for 30 seconds and repeat for 30 sets.

The Herschel Walker diet (essentially intense Intermittent fasting) has you eat once a day where you eat three meals worth in the space of an hour. This gives you more time to burn fat in the day before you have your meal in the late afternoon/evening. You should have this meal after your workout and at least 3 hours before you sleep. Your body adjusts to this soon enough. Just keep having a lot of water and have the discipline to avoid snacking.

The Steak and Eggs (organic, free range) is also lethal against fat. Eat just those two things (cooking them in organic, grassfed butter) until you get the build you desire. You eat like that for 5 days, then you have a cheat day where you eat whatever you want. Then another 5 days of steak and eggs and the cycle continues.

Do all three of these things and you'll be a machine. Also, if you don't want to go on the Steak and Eggs diet, if you eat carbs, only eat quality ones and don't eat them too frequently. i.e. boiled plantain, sweet potatoes etc. Eat a lot of healthy fats like cashews, avocados and coconut oil too it'll do you a ton of good.

Post: #8

(04-09-2017 01:01 PM)Poker Wrote:  Read through this thread, titled: 'The rapid fat loss diet: A write up'

/thread-48982.html

I will second this. Ketosis is the real deal.

Post: #9

Diet: Ketosis. Eggs, meat and fish. Animal organs if you can stomach them. Lots of green leafy veggies. Handful of berries for fruit each day. NO ALCOHOL. Not only is it useless calories but it negatively affects sleep and fat burning capabilities.

Fasting: 16 hour fasts each night. No eating from 8pm-12pm is usually a good timeframe.

Sleep: 8 hours a night of good clean sleep.

Exercise: Lift. I find Stronglifts 5x5 to be good. Heavy squats shred fat. Also sprinting and skipping rope. Anything that engages the glutes, hamstrings and quads.

Massage: If your budget allows, get a massage 2-4 times per month. This helps with recovery and eliminating toxins.

Post: #10

Ive used the shortcut to size at the beginning of the year, January then about 4 months from my beach holiday I started the shortcut to shred both by jim stoppani went from 232 to 180.

mind you I weighed myself when i got back from holiday at 180. time frame 8 months in total. shredded for 4 months and the jump rope is my tool of choice for cardio. I take it everywhere

its not where you start it where you finish

Post: #11

Don't eat for two or three weeks.

If you have a preexisting medical condition, do this under medical supervision.

I haven't eaten at all this month, and I've lost nearly 20 pounds. So 20 pounds in 7 weeks is more than possible.

Post: #12

I recommend the rapid fat loss diet, although I am biased.

Much of the other advice in this thread is also worthwhile and plenty actionable, however RFL is guaranteed to lose you the weight without burning up a lot of muscle mass and taking a lot of time (like walking 4 miles a day would). Frankly, it's one of the easiest diets I have ever attempted and that includes intermittent fasting and the potato diet. One day I might do a writeup of it, as the premise is hilarious and it does work, especially for folks who do heavy physical labor like myself.

For rapid fat loss, you literally just go to the grocery store and load up on lean cuts of meat and calorie light vegetables (like broccoli) and get a high quality low fat and more importantly low carb protein powder to fill in the blanks when you're too lazy or busy to cook.

Eat the minimum amount of protein but don't be too scared if you happen to go over it every once in a while. Depending on your level of fatness you either have a cheat meal and a refeed once a week each or two cheat meals.

I'll send you a PM with some more information. Feel free to ask any questions you like about it.

Post: #13

Seconding the ketosis approach. It worked well for me last year getting rid of winter weight (~15 lbs) and I'm doing it again now with a goal of 25 lbs in 14 weeks.

One thing that really helped is to keep a food log. I use MyFitnessPal app and was really surprised at the amount of calories I was consuming. It also tracks macros and makes it easy to see when my 5% carb limit is being approached.

I also got a Garmin Forerunner 35 watch - tracks sleep, steps, and cardio calories and has enough basic functionality to use during bike rides and runs. Optical heart rate measurement at the wrist, so no chest strap required.

Post: #14

(04-12-2017 12:02 PM)Volbeck Wrote:  Don't eat for two or three weeks.

If you have a preexisting medical condition, do this under medical supervision.

I haven't eaten at all this month, and I've lost nearly 20 pounds. So 20 pounds in 7 weeks is more than possible.

Are you lifting or otherwise working out, or just fasting?

How much of the 20# lost is fat (vs. water/lean mass)?

Post: #15

Inspired & Subscribed.

Need to get under 12% to level up my target poon market.

Now on Day 3 of modified RFL + RPT lift plan (fasted) eod
Fuck Cardio

Rest Days: 700K - 150p/20c
Lift Days: 900K - 150p/20c

GAME ON, motherfuckers!

Post: #16

Quoting doesn't work for me in mobile, so I'll just say that I'm answering Jack's questions from a couple of posts up in the thread:

1) I'm not working out. Just fasting.

2) I'm guessing that, if I stopped fasting right now, I would gain maybe a pound or two in water weight as a result. I don't know for sure what the breakdown is between fat and muscle loss, but I shouldn't be losing any more muscle from fasting than I would if I were eating low-carb while taking a break from the gym. I'm in ketosis, so my body is relying mostly on fat for energy.

Post: #17

(04-12-2017 12:02 PM)Volbeck Wrote:  Don't eat for two or three weeks.

If you have a preexisting medical condition, do this under medical supervision.

I haven't eaten at all this month, and I've lost nearly 20 pounds. So 20 pounds in 7 weeks is more than possible.

The advantage of a protein-sparing modified fast (which has been mentioned already in this thread) over a water fast is that the PSMF is...protein sparing. It spares the protein in your muscles and organs due to the very high amount of dietary protein ingested coupled with the fact that a PSMF is almost always done in conjunction with weight training. As a consequence, when on a PSMF and lifting, one can lose almost as much fat as one would while on a "water fast" while losing far, far less muscle--resulting in better body composition and the coveted goal of "looking better naked".

Post: #18

(04-12-2017 12:02 PM)Volbeck Wrote:  Don't eat for two or three weeks.

If you have a preexisting medical condition, do this under medical supervision.

I haven't eaten at all this month, and I've lost nearly 20 pounds. So 20 pounds in 7 weeks is more than possible.

That's not healthy, man. Your muscle is also catabolizing. I don't even know how you're doing this. Starvation is much more painful than most people realize. It's not just a matter of being hungry, your body starts to eat itself for energy. Stomach acid comes up into your mouth and burns everything between your stomach and tongue.

Eat some spinach or something for god sake.

Post: #19

I can also vouch for the ketogenic diet. I've lost almost 20 pounds in the past 3 months eating ~2500 calories per day of primarily meat, eggs, cheese, dark chocolate, and Diet Mountain Dew. It honestly doesn't even seem like it should be a real diet, yet it's giving me steady results. My only real rule is limiting net carbs (total carbs minus fiber) to 50 grams per day.

I probably could have pushed the weight loss to 2 months if I was more disciplined with keto. I've given in to temptation and indulged in carbs a few times going out to dinner with friends or finishing the dessert my date didn't eat. I also took a week off from keto while traveling. Each time I fall off the wagon, I gain about 5 pounds of water weight that I have to lose before getting back on track.

I'd probably lose weight faster if I was willing to reduce the net carb limit down to 20 grams per day instead of 50. But as long as keto is giving me steady, consistent results, I'm fine with my current pace.

Post: #20

I couldn't hack RFL- after three days I couldn't even concentrate.

I do fine on Keto. I concur with Shrodax above.

Post: #21

(04-13-2017 02:34 AM)BrewDog Wrote:  

(04-12-2017 12:02 PM)Volbeck Wrote:  Don't eat for two or three weeks.

If you have a preexisting medical condition, do this under medical supervision.

I haven't eaten at all this month, and I've lost nearly 20 pounds. So 20 pounds in 7 weeks is more than possible.

That's not healthy, man. Your muscle is also catabolizing. I don't even know how you're doing this. Starvation is much more painful than most people realize. It's not just a matter of being hungry, your body starts to eat itself for energy. Stomach acid comes up into your mouth and burns everything between your stomach and tongue.

Eat some spinach or something for god sake.

Shit, I don't think Volbeck has consumed anything but whiskey since I met him at the RNC in July when he was telling me all about his water fast.

This is what I presume he looks like now:

Post: #22

DaKi: I know that there are ways to preserve muscle, but OP said he didn't mind losing some of his gains. I would not have recommended it otherwise.

BrewDog: This isn't starvation. My body won't "eat itself" until I have very little body fat, and I'm far from that point. Before then, I rely on fat for energy just like anyone else in ketosis.

Shrodax: It's hard to keep it going for long and still socialize.

Post: #23

(04-13-2017 12:13 AM)Volbeck Wrote:  Quoting doesn't work for me in mobile, so I'll just say that I'm answering Jack's questions from a couple of posts up in the thread:

1) I'm not working out. Just fasting.

2) I'm guessing that, if I stopped fasting right now, I would gain maybe a pound or two in water weight as a result. I don't know for sure what the breakdown is between fat and muscle loss, but I shouldn't be losing any more muscle from fasting than I would if I were eating low-carb while taking a break from the gym. I'm in ketosis, so my body is relying mostly on fat for energy.

Heard. I am a believer in fasting and VLCD's, contrary to most popular opinion. The knock on this approach is the loss of muscle mass, which is a real concern. Was just curious as to your approach to handling that.

Post: #24

You don't want to straight up not eat anything for weeks at a time. That's a good way to die of heart failure.

It would almost be better to eat a bowl or two of extremely calorie light vegetables so your teeth don't fall out.

RFL is basically a starvation diet minus the muscle wasting and extreme vitamin deficiencies, so there's no reason to do anything different if you want the fastest results possible.

Is it dangerous? It sure can be, but it's less dangerous than actual starvation.

Other posters have written about regular keto diets that don't even feel like diets. I've noticed the same thing when I went heavy on the proteins and fats and very light on the carbs.

The only thing I don't like about keto diets,, and this isn't even a complaint about the diet, is how many retarded recipes there are on the internet about "keto bread", "keto cake" "keto chips and dip" "keto pizza" and all the other stupid shit that folks come up with because they can't handle life without bread. I say this as a guy who regularly bakes his own artisan-styled bread.

Post: #25

(04-13-2017 04:28 PM)Hannibal Wrote:  The only thing I don't like about keto diets,, and this isn't even a complaint about the diet, is how many retarded recipes there are on the internet about "keto bread", "keto cake" "keto chips and dip" "keto pizza" and all the other stupid shit that folks come up with because they can't handle life without bread. I say this as a guy who regularly bakes his own artisan-styled bread.

True that. I like keto also because I can just eat steak, eggs and green veg with butter and not worry about fancy recipes.

All I remember about RLF is eating plates and plates of tuna and salad with extra light dressing, but still not feeling full.