Need it quick!!!

[Whey2Big4u]

I'm a 6'1 athletic built 21 year old male. I power lift in the gym and would love to get leaner. I currently bench 500lbs, squat and deadlift close to 700lbn or higher, and leg press 1200 lbs. Im 295 pounds at 28% bodyfat, i know it sounds bad but i hold it extremely well, many say i look 230lbs. I'm a personal trianer and know what i have to do, but its always nice to hear form others what they think. I currently go 4 days a week and work out for an hour, no cardio, i also eat decently but not the way i normally do (extremely clean). anyone have any ideas how i can lose 40 lbs in 3 months? (ive done it before but i had more than enough time.

[johan]

There are probably better forums than this one to get this kind of advice.

 

The equation is not that hard: consume fewer calories than you burn. And keep in mind that a pound of fat is equivalent to 3500 calories, so you need to consume 40*3500=140000 calories fewer than you burn.

 

Over 90 days that means an average deficit of 1500 calories per day.

 

I'd estimate your metabolism is somewhere between 3000 and 3500 calories, given your size and level of activity.

 

Also factor in the changes in your base metabolism that will occur as it adjusts to the deficit. It will most likely lower, and you'll be forced to consume less.

 

If I were going to bet on it, I'd give you about a 2% chance of succeeding without sacrificing your health, emotional and/or physical.

 

As far as diet goes, I'd do a search for "superfoods" and make them the foundation of your diet. And I'd stay away from any kind of supplement or food substitute.

[wookinpanub]

heroin and crack... you'll be a stick in no time.

[Trojan John]

Eat less, more cardio.

 

Or you can do like I did when I was doing a similar program (12% body fat, hah!)... go live in Brasil and contract dengue fever. Guaranteed to drop 10 kilos.

[sam light]

bodybuilding dot com might be the better place to look

[StartingOver07]

I'm a 6'1 athletic built 21 year old male. I power lift in the gym and would love to get leaner. I currently bench 500lbs, squat and deadlift close to 700lbn or higher, and leg press 1200 lbs. Im 295 pounds at 28% bodyfat, i know it sounds bad but i hold it extremely well, many say i look 230lbs. I'm a personal trianer and know what i have to do, but its always nice to hear form others what they think. I currently go 4 days a week and work out for an hour, no cardio, i also eat decently but not the way i normally do (extremely clean). anyone have any ideas how i can lose 40 lbs in 3 months? (ive done it before but i had more than enough time.

 

Your goal is rather ambitious unless you want a lot of your weight loss to come from muscle rather than fat. The faster you lose, the more likely it is that you will lose muslce. A slower pace will help you maintain muslce and lose fat. This is achieved not just by eating less but also by eating the right things at the right time.

 

Why do you have to lose 40 pounds in 3 months?

[Darkzen]

I'm a 6'1 athletic built 21 year old male. I power lift in the gym and would love to get leaner. I currently bench 500lbs, squat and deadlift close to 700lbn or higher, and leg press 1200 lbs. Im 295 pounds at 28% bodyfat, i know it sounds bad but i hold it extremely well, many say i look 230lbs. I'm a personal trianer and know what i have to do, but its always nice to hear form others what they think. I currently go 4 days a week and work out for an hour, no cardio, i also eat decently but not the way i normally do (extremely clean). anyone have any ideas how i can lose 40 lbs in 3 months? (ive done it before but i had more than enough time.

 

I'm 6'3" 305lbs with a 24% body fat. I'm in the same boat, my nutritionist told me to break up my meals to 8 times a day (this will help with hunger and speed up the metabolism). Aside from that I do BJJ 3-4 days a week, play flag football and/or basketball once a week and started lifting again this past week.

 

You pretty much want to do lots of cardio and eat better. Lifting is nice, but it won't make you lean. To meet your goal, you'll have to do cardio 5 days a week at a minimum and work on your diet (not eat like a bird, but eat the right portions of fats/carbs/proteins/fiber/calories/etc...). It's possible, but will be hard and you may lose some muscle if you go overboard with diet and cardio.

 

Maybe throw in circut training when you lift, this will add a little cardio to your lifting.

 

The good thing is that you're still young. I just turned 31 and it's a lot harder than when I was your age. I lost 60lbs in 3 months of Basic training, now I doubt I'd even make it through basic.

Edited February 15, 2008 by Darkzen
ps

[Jilly Bean]

If you're a PT, then you know this is neither a realistic nor healthy goal.

 

In the best of circumstances, you could hope for a 20 pound loss in 3 months, with aggressive dieting and exercise.

 

Thing is, in order to keep your body fueled properly for your energy needs of adding the necessary cardio to your routine to lose the fat while still maintaining your muscle mass, it would mean eating a lot more protein. And at this rate of desired weight loss, you would probably risk becoming ketonic.

 

You CAN lose the weight you want, but give it 6 months, not three. Cut out the bad carbs, up the protein, add cardio, and for a realistic long-term weight loss, do it SLOWLY.

[wookinpanub]

thats like 3 lbs/week. Not unhealthy.

[mark982]

eat 6-8x a day,cardio is nice but for the $$ hiit is better(high intense intermedate training)if you're into powerlifting you no dought heard of dave tate.squats high 9's,benches 7's.he lost a lot of weight(6 pack at 270)and still retained his strengh. his web site is elite fit. also a good site is t nation, good luck

[eagle5]

Yep get dumped by your gf and just let it fall off!!!! Worked for me, I lost 28lb in just under 3 weeks, I call it the stress diet!!!!!!!