YB
BannerBanner

10 Weeks to lose 20lbs of Fat!

Author
Mase_00_7
New Member
  • Total Posts : 4
  • Reward points: 1341
  • Joined: 2009/07/16 15:30:35
  • Status: offline
2009/07/16 16:26:47 (permalink)

10 Weeks to lose 20lbs of Fat!

Hi Guys!
 
I have browsed these forums quite a bit over the past couple of years as I have been in and out of love with the gym several times! lol.
 
This time is a little different however as my body no longer seems to be able to cope with the large amounts of crap food I throw at it and as a result I have put on a lot of fat and seem to have lost a fair bit of muscle over the past 9-12 months.
 
I am looking to shift this fat that I've accumulated and am looking for a bit of advice on where to start really. I am 6'1" with a fairly slim and athletic natural build and am currently 196lbs (14st). I don't know my BMI but i'm guessing it's pretty high! lol. As the title suggests my target is to lose 20lbs of fat but keep as much muscle as possible....
 
I'm thinking of cutting my daily calories to around 1800, and of these 1800 I was thinking of using 400 total for my pre and post workout shakes (200 cals each = 135 cals Dextrose or 34g and 65 cals Protein or 16g). Workout will be at 18:00 every day.
 
This sound ok? I will also throw in some L-Carnitine 45 mins before workout to aid fat metabolism.
 
Then the other 1400 cals broken up over the rest of the day, i.e. breakfast at 8am, lunch at either 12:30 or 13:30, dinner at 19:30 before bed at 23:00. Most of the calories will come from Protein, then Carbs, then Fats.
 
Should I focus primarily on CV work like cycling and running with a couple of weight sessions, or should I focus more on weight lifting with just a couple of CV sessions per week?
 
I'm sure I'll think of more questions later, but any comments on the above are welcomed!
 
Cheers, Paul.
 
P.s. my deadline is the 26th September which is when I go on holiday!
#1

11 Replies Related Threads

    USA DEALS
    stevescholes18
    Olympian Member
    • Total Posts : 518
    • Reward points: 4792
    • Joined: 2007/06/08 14:41:36
    • Status: offline
    Re:10 Weeks to lose 20lbs of Fat! 2009/07/17 00:00:39 (permalink)
    1800 is too low for a long term plan. Eat calories equal to your metabolism then get the deficit from exercise and the fat burning recovery from intense exercise.

    Good luck PM me if you need some help/advice.
    #2
    Mickey123
    Pro-Member
    • Total Posts : 2111
    • Reward points: 4240
    • Joined: 2005/01/18 20:29:33
    • Location: Henery's Orange Volvo with Henry & Clayton.
    • Status: offline
    Re:10 Weeks to lose 20lbs of Fat! 2009/07/17 07:19:01 (permalink)
    Cardio = cutting mate. 

    You need weights in there to further stimulate metabolism etc and hold on to muscle tissues

    If I want to shift fat (got rid of 3 stone of fat in the last 2 years with 1 stone left to push) I get my diet spot on.  Diet is MORE IMPORTANT than cardio or weights when cutting!!!

    With spot on diet I then work to 80% of my max heart rate for 45 mins a day every day for two months then I come of my cut because my body adapts.  I go back to mantience diet and cardio (3 x 30 mins) and then back to 2 months of cutting.

    @ steve - its nice you offer advice via PM but it totally detracts from the idea of a forum. 



    #3
    RedHotF
    Moderator
    • Total Posts : 17829
    • Reward points: 9579
    • Joined: 2007/01/16 13:11:13
    • Location: Cyprus
    • Status: offline
    Re:10 Weeks to lose 20lbs of Fat! 2009/07/17 11:41:26 (permalink)
    I too think 1800 is a bit too low to be going in on at the beginning.  You can always cut down later on as you start to reach a plateau.  If you go in on a low figure at the start, you don't leave yourself much room for manoeuvre later on.

    Also with your proposed meal plan, there looks to be big gaps between meals - will you be having any snacks in between meals?
    #4
    Mase_00_7
    New Member
    • Total Posts : 4
    • Reward points: 1341
    • Joined: 2009/07/16 15:30:35
    • Status: offline
    Re:10 Weeks to lose 20lbs of Fat! 2009/07/17 14:57:07 (permalink)
    Hi guys,
     
    Thanks for your responses, so I should be doing say 3-4 cardio workouts per week with 2-3 weight sessions? What do you think?
     
    What I propose to do is as follows:
     
    • 6:30 - 500mg L-Carnitine and go for a 45 minute run with a slightly easier version of Tabata over the last 5 minutes.
    • 7:30 - Breakfast - Scrambled/Boiled Eggs on WW toast and Weetabix probably with a banana and a protein shake - Trying to achieve 500 cals somehow
    • 10:30 - Snack - Grilled Chicken breast and WW pasta - aiming for 175 cals
    • 13:30 - Lunch - Not sure what but aiming for 500 cals
    • 16:30 - Snack - Grilled Chicken breast and WW pasta - aiming for 175 cals
    • 17:30 - Pre workout shake 160 cals (20g Protein, 20g Dextrose)
    • 17:45 - Weight training for 30-45 minutes
    • 18:30 - Post workout shake same as pre workout 160 cals
    • 19:30 - Dinner - Some form of Chicken, Steak, salad, veg etc (don't like fish) and aiming for 500 cals
    • 22:30 - Bedtime and 100g Cottage cheese or as much as I can fit on a peice of WW toast!
    Total of 2170 cals over the day, mostly from protein and carbs with a little fat (will also take Flaxseed oil with my snacks).
     
    Can you guys help with what to eat at these meal times to get enough calories and feel full?
     
    Also, obviously I won't be doing the above routine every day, only on weight training days, and the other days I will substitute weights for HIT cardio.
     
    Sound Ok?
     
    Thanks for your input.
     
    Cheers, Paul.
     
    #5
    Mickey123
    Pro-Member
    • Total Posts : 2111
    • Reward points: 4240
    • Joined: 2005/01/18 20:29:33
    • Location: Henery's Orange Volvo with Henry & Clayton.
    • Status: offline
    Re:10 Weeks to lose 20lbs of Fat! 2009/07/17 15:16:45 (permalink)
    just glanced over diet and it sounds ok mate.  When you say will also take flaxseed oil with snacks this is great source of good fats but be careful.  Fat is amazingly calorie dense.  You need to include this really to your overall cals just to make sure it doesnt get out of hand.

    Personally Id go for cardio 5 times a week or more if your body can handle it, your cutting after al and when cutting to me it goes in this order - Diet > Cardio > Weights.  Bulking goes  Diet >Weights > Cardio. Maybe this is just me im not sure,  45 mins is a great duration, just make sure you get the intensity.  I go for around 80% of max heart rate.

    Looks a decent program to me you've made there mate. 



    #6
    RedHotF
    Moderator
    • Total Posts : 17829
    • Reward points: 9579
    • Joined: 2007/01/16 13:11:13
    • Location: Cyprus
    • Status: offline
    Re:10 Weeks to lose 20lbs of Fat! 2009/07/17 17:44:52 (permalink)
    Don't reduce your fats too much, you need good fats.  I'd be more inclined to reduced carbs somewhat at the expense of getting more good fats in. So you don't like any fish?  For EFAs then you need to look at things like nuts / seeds / olives / avocados.  Flaxseed oil is OK, but where's the enjoyment / satiety in that?  I'd rather eat some mixed nuts and seeds or a dish of olives etc etc.

    Not much fruit in there either.

    Re cardio, I would be looking to start on around 4 sessions of 45mins a week, then building this up so in the last 3-4 weeks you need to be looking at upping this, either in more days covered (i.e. 6-7 days cardio) or twice daily sessions like 40 mins a.m. and 40 mins p.m.   Yes it's a drag, but you only get out what you put in
    #7
    Mickey123
    Pro-Member
    • Total Posts : 2111
    • Reward points: 4240
    • Joined: 2005/01/18 20:29:33
    • Location: Henery's Orange Volvo with Henry & Clayton.
    • Status: offline
    Re:10 Weeks to lose 20lbs of Fat! 2009/07/17 18:29:57 (permalink)
    Redhot you recommend double cardio of 45 min each session 7 days a week?  Would you do weights also fi I have read you correct?

    #8
    RedHotF
    Moderator
    • Total Posts : 17829
    • Reward points: 9579
    • Joined: 2007/01/16 13:11:13
    • Location: Cyprus
    • Status: offline
    Re:10 Weeks to lose 20lbs of Fat! 2009/07/17 18:41:22 (permalink)
    No I didn't mean double cardio 7 days a week sorry!  Well you could I suppose, but I know after a week or two of that i'd be seriously fed up of that.

    Either cardio once a day, maybe 4-6 days a week but a longer intensity, say 45-60 mins.  Or cardio twice a day for 40 mins, maybe 4 times a week?

    Sort of routine I would do, just looking back on what I have done in the past:

    Mon p.m. 40-60 mins cardio
    Tues a.m  weights     p.m. 40-60 mins cardio
    Weds p.m. 40-60 mins cardio
    Thurs a.m weights    p.m. 40-60 mins cardio
    Fri a.m  40mins cardio       p.m.  40 mins cardio

    Sat  usually rest
    Sun  usually rest

    I tend to do more cardio than weights and also have done, as I am more concerned with fat loss all the time, as opposed to building a lot of muscle.

    I don't usually train really at weekends and if I am being honest, this is due to alcohol issues, which is something I am constantly trying to address!

    #9
    Mase_00_7
    New Member
    • Total Posts : 4
    • Reward points: 1341
    • Joined: 2009/07/16 15:30:35
    • Status: offline
    Re:10 Weeks to lose 20lbs of Fat! 2009/07/17 19:04:25 (permalink)
    Hi guys,

    Thanks for your responses, much appreciated.

    I will be taking Holland and Barrett 1000mg Flaxseed oil so I guess that would be just shy of 9 calories per cap twice a day? I would rather not take these either in the morning or evening as I understand fat inhibits the uptake of protein... would I be right in saying it'd be beneficial to leave the Flax caps out of my breakfast and dinner meals to make sure my muscles get the most amount of protein they can? If not Flax then I like Olives and nuts so could substitute these into my snacks? How many Olives or nuts per sitting?

    Forgot to say earlier that I am a desk jockey so exercise, or any movement in fact, is very limited between 9am and 5:30pm! lol

    Manuka, I'm 23 and I did my BMI on the NHS website and it came out at 26 

    RedHotF, I can put fruit into any of my meals, just i'm alergic to a few types like cherries, kiwi, apples, things like that, but strawberries and banana's are good for me!

    At the moment I am trying to figure out how much and when to eat, then once I have that nailed I will try to reach the calorie goals i've set by figuring out what food I can eat to attain that amount.

    With the cardio, would it be ok to do some low/medium intensity training in the morning 5 days a week to get my metabolism going (considering I sit on my arse for 8 1/2 hours a day) then a 30 minute HIT session or 30 minutes of weights after work, say 3 or 4 times a week? Will this have any detrimental effect on fat loss assuming that I don't overtrain?

    Thanks again for your time and consideration, much appreciated.

    Cheers, Paul.

    #10
    Mase_00_7
    New Member
    • Total Posts : 4
    • Reward points: 1341
    • Joined: 2009/07/16 15:30:35
    • Status: offline
    Re:10 Weeks to lose 20lbs of Fat! 2009/07/17 19:08:50 (permalink)
    RedHotF, just seen your last post, must have posted it whilst I was typing mine
    #11
    Mickey123
    Pro-Member
    • Total Posts : 2111
    • Reward points: 4240
    • Joined: 2005/01/18 20:29:33
    • Location: Henery's Orange Volvo with Henry & Clayton.
    • Status: offline
    Re:10 Weeks to lose 20lbs of Fat! 2009/07/17 19:16:02 (permalink)
    mate if your doing hitt properly 30 mins is a crazy amount of time to do it for.

    Don't worry about being sedentary at work.  As long as you train before and after you'll be fine. 

    For someone who is just starting out you seem very well informed.  If you apply this attitude to your training and im sure you will you will reap the benefits.

    #12
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5