Quick Weight Loss Done Right?

D

dashcassino

New member
Im a freshman in college, first semester lived up the freshman 15 and actually blew it up to freshman 40.
Ive always been very thin for my height (6'4 and up until college i was 150-160lbs)
I was trying to gain weight at the request of my friends, but did it the complete wrong way and just ate horribley gaining an insane amount of weight. In the time of my freshman year i went from prob around 170 (which was a large weight gain at the time in the summer of attempting) to 210.
I look horrible and have been battling with the weight im at for the entire second semester. It was very very difficult for i am limited the food here to eat, but i am dead broke and cannot go out and buy other foods to consume.
I am currently on a 3,4 days a week lifting plan. And try and do 30-40 min of cardio 5 days a week. Nutritionaly, i havent figured out the right amount and types of foods i should eat. For i do not know what is the right thing to do. When i was that thin i was barely eating, so i dont think thats the right choice.
I have compeltely cut all fast food, all alcohol, all pizza, all fried food, and al types of sugar filled beverages.
I have a month before i go home for the summer, and i need to lose as much weight as possible. Please someone help me. And by weight i mean as much body fat as possible. Though not noticable on me, weight builds strongly in the upper thighs and lower belly/back/butt regions. So i can hide it easily, but summer is coming, girlfriend is waiting, and im sick of looking like a slob in the mirror. Please any advice on the best way to lose this fat on my body so i can feel better would be greatly appreciated.
I do not know my current body weight, but as a guess off of the last itme i weighed my self it would be 198-204lbs.
 
dashcassino said:
Im a freshman in college, first semester lived up the freshman 15 and actually blew it up to freshman 40.
Ive always been very thin for my height (6'4 and up until college i was 150-160lbs)
I was trying to gain weight at the request of my friends, but did it the complete wrong way and just ate horribley gaining an insane amount of weight. In the time of my freshman year i went from prob around 170 (which was a large weight gain at the time in the summer of attempting) to 210.
I look horrible and have been battling with the weight im at for the entire second semester. It was very very difficult for i am limited the food here to eat, but i am dead broke and cannot go out and buy other foods to consume.
I am currently on a 3,4 days a week lifting plan. And try and do 30-40 min of cardio 5 days a week. Nutritionaly, i havent figured out the right amount and types of foods i should eat. For i do not know what is the right thing to do. When i was that thin i was barely eating, so i dont think thats the right choice.
I have compeltely cut all fast food, all alcohol, all pizza, all fried food, and al types of sugar filled beverages.
I have a month before i go home for the summer, and i need to lose as much weight as possible. Please someone help me. And by weight i mean as much body fat as possible. Though not noticable on me, weight builds strongly in the upper thighs and lower belly/back/butt regions. So i can hide it easily, but summer is coming, girlfriend is waiting, and im sick of looking like a slob in the mirror. Please any advice on the best way to lose this fat on my body so i can feel better would be greatly appreciated.
I do not know my current body weight, but as a guess off of the last itme i weighed my self it would be 198-204lbs.
Click to expand...

Quick + Weight Loss = EASY (Dont eat, or eat as little as possible

Quick + Fat Loss = Oxymoron
 
I say for fat loss, diet HAS TO BE ON KEY.

weight loss, cardio + diet

fat loss, weight training + diet

You don't have alot of time, i'd just exercise 6x/week. and eat right.
 
im aware that its a goal a little out of reach, i have no real weight set in my mind, just more of a as much as possible thing.
Ive been hitting the weights, but i just wasnt seeing any change in much anything.
Wondering what food items i should stick with.
 
laureelee07 said:
I say for fat loss, diet HAS TO BE ON KEY.

weight loss, cardio + diet

fat loss, weight training + diet

You don't have alot of time, i'd just exercise 6x/week. and eat right.
Click to expand...



weight loss, cardio + diet.
Click to expand...

Why no weight lifting? Whats magical about cardio+diet?



fat loss, weight training + diet
Click to expand...

So fat loss doesnt come from cardio as well as weight training?


I wouldn't give out that kind of advice without knowing more about the person. Recommending 6 days of working out isn't a pretty bold recommendation.

Fat loss comes from calories in < calories out, regardless of how you achieve this.
 
dashcassino said:
im aware that its a goal a little out of reach, i have no real weight set in my mind, just more of a as much as possible thing.
Ive been hitting the weights, but i just wasnt seeing any change in much anything.
Wondering what food items i should stick with.
Click to expand...


The main thing in fat loss is that you should expend more calories than you consume. This can come from

A. Eat less calories

B. Exercise more

C. Combination of both

Along with trying to lose weight, comes many ways to fail...Popular ways to fail are:

A. Cutting calories TOO low, resulting in early plateaus, lack of energy, health problems

B. TOO much exercise, burning out, injury etc

C. Expecting unrealistic results, weighing every day etc

You didn't gain all that fat in one month, cant expect to lose it in one month. Try and gradually reduce your caloric intake by monitoring what you eat. I recommend Fitday.com as a great tool to track calories. Read around the forums. im tired, bedtime.
 
HIIT is the best fat loss cardio you can do. When I was plateaued I was running at a steady pace for ~30 minutes a day plus doing a weight lifting routine and eating healthy. I didn't change my diet or lifting, but when I changed my cardio to 20 minutes of HARD HIIT, I broke through the plateau really fast.

I HIGHLY recommend HIIT for fat loss. It is at least worth a try.
 
Fast weight loss?

That is hard to come by if you can't control what you eat. I would try to make the best choices possible. start your meal with a salad, low fat dressing , then eat veggies and meat, use potatos or other carbs as condiments, while filling up on the protein and veggies. stay away from breads, and sugar and soda. eat fruit for a sweet. It's not easy but it will work!
 
The right direction

You are going in the right direction when you stopped to eat junk food and those that contain high levels of carbohydrate. Weight loss rutine is a tough one and you need to discipline yourself to succeed. Fish, and cooked meat( not grilled) can help. Make sure you eat light supper at least 2-3 hours before you sleep.
That has worked for me but different people react to therapies differently.
 
dashcassino said:
Im a freshman in college, first semester lived up the freshman 15 and actually blew it up to freshman 40.
Ive always been very thin for my height (6'4 and up until college i was 150-160lbs)
I was trying to gain weight at the request of my friends, but did it the complete wrong way and just ate horribley gaining an insane amount of weight. In the time of my freshman year i went from prob around 170 (which was a large weight gain at the time in the summer of attempting) to 210.
I look horrible and have been battling with the weight im at for the entire second semester. It was very very difficult for i am limited the food here to eat, but i am dead broke and cannot go out and buy other foods to consume.
I am currently on a 3,4 days a week lifting plan. And try and do 30-40 min of cardio 5 days a week. Nutritionaly, i havent figured out the right amount and types of foods i should eat. For i do not know what is the right thing to do. When i was that thin i was barely eating, so i dont think thats the right choice.
I have compeltely cut all fast food, all alcohol, all pizza, all fried food, and al types of sugar filled beverages.
I have a month before i go home for the summer, and i need to lose as much weight as possible. Please someone help me. And by weight i mean as much body fat as possible. Though not noticable on me, weight builds strongly in the upper thighs and lower belly/back/butt regions. So i can hide it easily, but summer is coming, girlfriend is waiting, and im sick of looking like a slob in the mirror. Please any advice on the best way to lose this fat on my body so i can feel better would be greatly appreciated.
I do not know my current body weight, but as a guess off of the last itme i weighed my self it would be 198-204lbs.
Click to expand...
Hi dash,

Your food choices will create the OPPORTUNITY for fat burning (loss) to occur. It's the exercise you do whilst maitaining correct food chioices will deliver the results. But you must exercise a ceratin way for maximum weight loss.

I recommend you exercise first thing in the morning on an empty stomach.
On Monday's Wednesdays and Fridays do 30 mins weights (minimal rest between sets) followed by 45 mins cardio at a heart rate that is 2.2 x your resting heart rate.

On Tuesdays, Thursdays and Saturdays do 30 mins cardio at a heart rate around 150-160bpm then do 40 mins cardio at heart rate 2.2 x resting heart rate.

Sunday morning is rest. Sunday afternoon go for a brisk walk for 60 mins.

Wait 30 mins after exercise before eating.

Breakfast have low carb protein shake in water and 1/2 cup cereal with a little milk

Mid am: have apple + low carb protein shake in water

Lunch: have a thin bread sandwich and some fruit (but not apple, pear, banana or pineapple)

Mid afternoon: have a can of tuna (low fat) on crackers (not more than 15g total carbs from the crackers)

IF YOU'RE TRUELY SERIOUS ABOUT MAXIMUM WEIGHT LOSS DO THE FOLLOWING
wait at least 90 mins from mid afternoon meal and go for a 60 min brisk walk

Dinner: have 200-250g lean protein + unlimted green salad or vegetables that are frim to the bite.

Late evening: have a low carb protein shake in water

The cost per serve of the shake makes it very affordable- its just the initial expense up front where it may hurt your wallet a little.
Dont kid yourself with a false economy; spend $20 a week more on food and feel fanatstic when you see your girlfriend!
 
nol3afclover said:
Why no weight lifting? Whats magical about cardio+diet?





So fat loss doesnt come from cardio as well as weight training?


I wouldn't give out that kind of advice without knowing more about the person. Recommending 6 days of working out isn't a pretty bold recommendation.

Fat loss comes from calories in < calories out, regardless of how you achieve this.
Click to expand...
The limiting factor in addressing the law of calories out being greater than calories in is the time one has available to exercise to burn off the calories eaten.

A calorie is a unit measure of energy in a LAB environment. The human body is not that lab enviroment. Proetin yeids 4 cals per gram in the lab but protein is not used by the body as a source of energy (except in starvation and prolonged strenuous exercise once muscle gylcogen has been depleted). The body's two sources of energy are carbohydrate and certain fats.

If you ate 2000 cals per day predominantly from breads and cereals you will not lose weight.

If you ate 2000 cals per day predominantly from low-sugar fruits, lean proteins, and fibrous vegetablesyou will lose weight.

It all depends where the calories come from.
 
Dean Geddes said:
Hi dash,

Your food choices will create the OPPORTUNITY for fat burning (loss) to occur. It's the exercise you do whilst maitaining correct food chioices will deliver the results. But you must exercise a ceratin way for maximum weight loss.

I recommend you exercise first thing in the morning on an empty stomach.
On Monday's Wednesdays and Fridays do 30 mins weights (minimal rest between sets) followed by 45 mins cardio at a heart rate that is 2.2 x your resting heart rate.

On Tuesdays, Thursdays and Saturdays do 30 mins cardio at a heart rate around 150-160bpm then do 40 mins cardio at heart rate 2.2 x resting heart rate.

Sunday morning is rest. Sunday afternoon go for a brisk walk for 60 mins.

Wait 30 mins after exercise before eating.

Breakfast have low carb protein shake in water and 1/2 cup cereal with a little milk

Mid am: have apple + low carb protein shake in water

Lunch: have a thin bread sandwich and some fruit (but not apple, pear, banana or pineapple)

Mid afternoon: have a can of tuna (low fat) on crackers (not more than 15g total carbs from the crackers)

IF YOU'RE TRUELY SERIOUS ABOUT MAXIMUM WEIGHT LOSS DO THE FOLLOWING
wait at least 90 mins from mid afternoon meal and go for a 60 min brisk walk

Dinner: have 200-250g lean protein + unlimted green salad or vegetables that are frim to the bite.

Late evening: have a low carb protein shake in water

The cost per serve of the shake makes it very affordable- its just the initial expense up front where it may hurt your wallet a little.
Dont kid yourself with a false economy; spend $20 a week more on food and feel fanatstic when you see your girlfriend!
Click to expand...

Where are you getting all this from? There's no scientific proof that exercising on an empty stomach is better than later on in the day. There's also no scientific fact that you must exercise in a 'certain' way to lose fat. This is utter complete bullshit (excuse my language). Theres only ONE way to lose fat and thats to burn more calories than you consume..That is final. That deficit in calories can come from:

A. Eating less calories

B. Exercising ( Or any activity that expends calories)

C. A combination of both (Recommended)

You cant just spew out recommendations when it comes to exercises without knowing more about the person. How do you know he even CAN do that much cardio? How do you know he's able to medically perform all of the things you said above? The only advice he needs is:

1. Burn more calories than you eat, which can come from eating less or exercising more..

2. Don't cut your calories TOO low (This will cause early plateaus and may even hinder you in your fat loss journey). Try to aim for around 500-1000 calorie deficit per day.

3. Eat lean proteins, complex carbs and good fats. Don't eliminate any sources of energy.

4. Stick to it...
 
Dean Geddes said:
The limiting factor in addressing the law of calories out being greater than calories in is the time one has available to exercise to burn off the calories eaten.

A calorie is a unit measure of energy in a LAB environment. The human body is not that lab enviroment. Proetin yeids 4 cals per gram in the lab but protein is not used by the body as a source of energy (except in starvation and prolonged strenuous exercise once muscle gylcogen has been depleted). The body's two sources of energy are carbohydrate and certain fats.

If you ate 2000 cals per day predominantly from breads and cereals you will not lose weight.

If you ate 2000 cals per day predominantly from low-sugar fruits, lean proteins, and fibrous vegetablesyou will lose weight.

It all depends where the calories come from.
Click to expand...

Theoretically yes, you can lose weight by consuming 2000 calories worth of mainly breads and other carbohydrate foods (Assuming that your body burns more than 2000 calories). I do not recommend eating all of your calories from carbohydrates and it may not be optimal for fat loss. But a calorie is however a calorie either way you slice it. Protein, Carbs, Fats are all sources of energy. It's true the body tries to avoid using protein as a fuel source, but that however doesn't change the fact that proteins are a source of fuel. And saying you cannot lose weight if your calories mainly come from carbs is wrong. On what basis are you stating that you cannot lose weight by eating breads and cereals predominately?
 
i am just offering an actual solution to dash's request to shift noticable amounts of weight fast.

all this "billshit" comes from the fact that it's been my full time job helping people lose weight since 1994. I studied human nutrition and biochemistry at University for 4 years till 1993, I have studeied exercise science since becomming a personal trainer in 1994. I would do about 30-60 skin fold assessmenst each and every week to assess objectively the effectiveness of various diets and exercise programs of weight loss/ muscle gain.

you are correct as i dont know dash's level of fitness and i would hope he would inform me if this was beyond his level of fitness.

We really do need to move beyond calories in versus calories out becasue the sheer number of overweigt people who have tried this approach but still have a weight problem confims it doesnt work.
 
Dean Geddes said:
i am just offering an actual solution to dash's request to shift noticable amounts of weight fast.

all this "billshit" comes from the fact that it's been my full time job helping people lose weight since 1994. I studied human nutrition and biochemistry at University for 4 years till 1993, I have studeied exercise science since becomming a personal trainer in 1994. I would do about 30-60 skin fold assessmenst each and every week to assess objectively the effectiveness of various diets and exercise programs of weight loss/ muscle gain.

you are correct as i dont know dash's level of fitness and i would hope he would inform me if this was beyond his level of fitness.

We really do need to move beyond calories in versus calories out becasue the sheer number of overweigt people who have tried this approach but still have a weight problem confims it doesnt work.
Click to expand...

The reason overweight people don't lose weight using the "calories in vs calories out" method is because:

A. They're not accurately counting calories (measuring is off, not noting all foods)

B. Health problems

C. Do not know their RMR/BMR

D. Are pleateaued and not losing any weight ,even though they're in a caloric deficit.

Chances are that if an overweight person doesn't seem to lose weight, even though they are for a fact burning more than they're eating suggests a an underlying problem. Calories in VS calories out WORKS....Its the only thing that CAN work...You cannot lose weight if you're in a caloric surplus..That is a FACT..IF your body has more energy than it expends, you will NOT lose weight...The only way you CAN lose weight, is to be in a caloric deficit..How you achieve that, is entirely up to you.
 
Gosh, I really dislike the "One size fits all" theory. That's really quite ignorant. I have tried them all - I could start my own library with weight loss books and have spent tonnes on supervised programmes! And the ones that have worked (and failed) have been both calorie counting AND low carb. And no one can tell me that I didn't give them a damn good go. It really does depend on the PERSON. Its great that we have people on here that are experts etc, but aren't we getting just a little bit anal? There IS room for more than one theory - perhaps y'all should stop wasting time arguing amongst yourselves and confusing the poor dieters like myself who are desperate to lose the weight - just try helping people! Dieters don't need guilt trips or to be told that they must be doing something wrong all the time - and while that may be so in some cases, there are a huge number that follow them to the letter, and get no results whatsoever.

Play nicely guys, or I'll have to take your toys away.

P.S. I'm Kiwi too - I don't know Dean, but don't mess with him anyway.
 
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Dean Geddes said:
We really do need to move beyond calories in versus calories out becasue the sheer number of overweigt people who have tried this approach but still have a weight problem confims it doesnt work.
Click to expand...

It works for me.

annakey said:
Gosh, I really dislike the "One size fits all" theory. That's really quite ignorant. I have tried them all - I could start my own library with weight loss books and have spent tonnes on supervised programmes! And the ones that have worked (and failed) have been both calorie counting AND low carb. And no one can tell me that I didn't give them a damn good go. It really does depend on the PERSON. Its great that we have people on here that are experts etc, but aren't we getting just a little bit anal? There IS room for more than one theory - perhaps y'all should stop wasting time arguing amongst yourselves and confusing the poor dieters like myself who are desperate to lose the weight - just try helping people! Dieters don't need guilt trips or to be told that they must be doing something wrong all the time - and while that may be so in some cases, there are a huge number that follow them to the letter, and get no results whatsoever.

Play nicely guys, or I'll have to take your toys away.

P.S. I'm Kiwi too - I don't know Dean, but don't mess with him anyway.
Click to expand...

nol3afclover is right, though. The only way to lose weight is to create a caloric deficit. How to do so is up for debate, but you cannot dispute that creating a caloric deficit is almost always necessary unless you have some kind of metabolic or endocrinous problem...which most people, despite believing that it's "glandular", do not have.
 
annakey said:
Gosh, I really dislike the "One size fits all" theory. That's really quite ignorant. I have tried them all - I could start my own library with weight loss books and have spent tonnes on supervised programmes!
Click to expand...


If you've tried them all I'm doubting you've really given any one of them enough time to actually work.:Angel_anim:
 
LowFatMilk said:
If you've tried them all I'm doubting you've really given any one of them enough time to actually work.:Angel_anim:
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Lowfat, u have no idea what i have and haven't done or how long i gave a diet. Don't presume, ask.:icon_bs:
 
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