Want to lose 17 lbs within a month

A

alphasaur!

New member
Hi guys. Okay so here's the story, I'm a 5'8 male and I used to weigh roughly 258 2 years ago. I've been doing cardio/weight training on and off for the past two years, it tends to be in cycles. I am currently 192lbs however I want to drop to 175 within a month. I also tested my body fat % and it's at 18.5% or something like that.

Current excersize:

AM cardio (6amish):
I jog roughly 2.5 miles in around 20 minutes, then I do the elliptical for around 10 min, then I ride my bike around for I'd estimate a couple miles. I try to do cardio at LEAST 4 times a week and I aim for 7.

Weight training (5pmish):
I've been training HARD the past week and a half with my brother (he's quite the meat head). I'd say 1.5-2 hours. For reference my max bench is around 185 (I put up 205 last year though, guess with all my dieting I've lost some strength which seems to be normal =/)

Diet:
breakfast (after cardio) will usually be around 4 boiled egg whites and a slice of cheese on a whole grain tortialla, I'll have a low calorie yogurt too and half juice/mixed with half water.

a few hours after breakfast ill have a small bowl of cereal

lunch:
a can of tuna or turkey with a slice of cheese on whole grain bread with ketchup/mustard
a fruit (apple/banana etc)
a low calorie yogurt

a bit after lunch ill have another small bowl of cereal about an hour before hitting up the gym

dinner
whole grain bread with turkey or tuna ketchup/mustard

or chicken breast with a salad + low fat dressing


later at night ill have another small bowl of cereal.


Any advice on what to change/ what not to change?

also, is drinking diet soda a bad idea? I figured since it's calorie-less and contains cafeine it'd accelerate weight loss due to the caffiene and all..

my brother tells me im not eating enough, however he's a body builder so he's biased towards building muscle mass. I want to get lean...
 
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Unless you need to lose weight for a life saving surgery, there is no reason to lose weight that fast. I wish you luck in your weight loss though.
 
If you're just want the WEIGHT to go down, and don't care whether it's water, bone, muscle or fat...I'd restrict my calories to like a ridiculously low amount, like 1000? And then I'd do a whole lot of cardio. Then I'd sit in saunas all day.....I think you can lose ALOT of weight like that...not fat...but lots and lots of weight...
 
I'd dump the diet sodas and stick with water.... the caffeine in the diet sodas will have very little impact on weight loss -if any impact at all - and the sodium and carbonation in the diet sodas can give you a bloated look - not what you're going for if you want lean.

I'd listen to your brother.. .meat head or not - he's right that you aren't eating enough...

are you expecting the difference you're seeing in the scale to stay off - once you resume normal eating -whatever normal is for you - you're going to back the pounds back on... your meal plan isn't sustainable long term.
 
It sounds like your workout routine is pretty solid. Your diet is okay but could use a little bit of work. Easiest thing to do is get rid of the cereal from your diet for a month and see if that helps. You don't need processed carbs in your diet. If you really love the cereal, keep it to only ONE small bowl per day. If you do decide to keep a bowl of cereal, I'd eat it in the morning rather than at night. Try to vary your snacks to get more protein and overall nutrition in your diet. Here are some options for your snacks:

baby carrots w/ hummus
raw unsalted almonds or walnuts with raisins
natural peanut butter on a slice of 100% whole wheat bread
fat free cottage cheese with fruit
 
I agree ditch the soda... after drinking water for a couple days you'll be used to it and won't even care. You can even add some lemon for a lil flavor to get you used too it.

I think your brother is right, i'm not too fond of the cereal you introduce 3 times a day, but i think you need to be eatting more in the morning or Lunch. if you work out a lot you will need a lot of energy. also i would NOT cut calories since you are working out a lot, fatigue your body to an extreme, it will hate you.


Now i'm not an expert, but i believe muscle weighs more than fat, so are you trying to lose 17 pounds for the scale or would you rather lose just body fat % and gain muscle. I'm confused cause lot of weight training is gonna build muscle.. wont make the scale go down. unless you are doing lower weights with a lot of reps more cardio based.. or liek toning.

Anyway hun i dont think you will be able to drop 17 pounds in a month and keep it off.
I lost 15 pounds this last month but i'm very large and i'm sure some was water weight.
Seems like you have been doing this for a while.. so i dunno.. but there's a lot of very smart people around here that could give you more info and more help.. i'm just putting my 2 cents in :)

I wish you luck in your goals and hope you are able to meet/sucess/and maintain your new lifestyle!!! Good Luck! :D
 
hi, well Im going to peru in roughly a month and I want to look leaner.

I want to lose as much fat as possible within this month, not muscle. If I were to lose 10 lbs of fat, and gain 5 lbs of muscle I'd be totally happy with that. Fat is what I'm looking to lose, I just said 17lbs because my bodfy fat is 18%, so that means im carrying around 34.92 lbs of fat, I figured if I cut it down to half that I'd be good.

I rarely drink soda as it is, I was just wondering if I should due to the caffeine, guess not.


I'll get rid of the cereal, would a protein shake be a suitable replacement? Ill also substitute the cereal with stuff like veggies ( I can't stand cottage cheese though :<)

thanks guys, great advice =D

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also lately Ive been rediculously tired. Like I can sleep 12 hours and Im still tired. Is that due to not enough calories or just a side effect of working out so much?
 
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you aren't going to gain any muscle with the calories you're eating...

Spend some time paying attention to your brother...
 
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