Burn Fat Fast

Training
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[quote]Sportsman wrote:
I think you all need more information. My weight has been up an down well for the last 6 years. Heaviest was 452 got a lap band in Dec. 2006 . It helps but will not do it for you. I am active. I weighed 315 Monday morning. I ran a 5k june the first in 39:30. I wanted to drop fat fast because a vacation coming up at the end of July. Just seemed like a good idea to see what I could lose before then. I don’t have goat meat but I do have deer meat in the freezer. Fish in the freezer. Eat a lot of chicken. I snack on pistachios, almonds and pumpkin seeds. I haven’t been doing any real cardio. Just lifting. After gettting on this site I have been doing 3 sets of 6 reps with as heavy as I can on every movement I do. I am not familiar with all the oly lifts. just bench, power clean, and squats. My favorite right now is a hang clean then push it over my head. I was an all-state offensive lineman in 1995. I’m 6’0’’ tall been treated for low T before and consider myself to be atheletic.Just too fat.[/quote]

Well if this is the case, yeah I may get a solid diet plan, and use a routine kind of laid out by SickSex6. GJ so far though man, really impressive.

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[quote]Sportsman wrote:
I think you all need more information. My weight has been up an down well for the last 6 years. Heaviest was 452 got a lap band in Dec. 2006 . It helps but will not do it for you. I am active. I weighed 315 Monday morning. I ran a 5k june the first in 39:30. I wanted to drop fat fast because a vacation coming up at the end of July. Just seemed like a good idea to see what I could lose before then. I don’t have goat meat but I do have deer meat in the freezer. Fish in the freezer. Eat a lot of chicken. I snack on pistachios, almonds and pumpkin seeds. I haven’t been doing any real cardio. Just lifting. After gettting on this site I have been doing 3 sets of 6 reps with as heavy as I can on every movement I do. I am not familiar with all the oly lifts. just bench, power clean, and squats. My favorite right now is a hang clean then push it over my head. I was an all-state offensive lineman in 1995. I’m 6’0’’ tall been treated for low T before and consider myself to be atheletic.Just too fat.[/quote]

I already knew all this about you brother. Lol

Linemen know linemen when they see them.

I really do think you should be good with something like i wrote. I can clean that up and repost it later when i get home if you want.

In the meantime you should look on youtube for a snatch video

“How to hang snatch” or something similar

Do you think you can push your car for 25 yrds right now? 4 to 6 times? It will be like that old school hit pad you used to destroy

And what about pulling it? Have rope?

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3264×1840 1.39 MB

Here is a more current picture. I’ll try to find one from the 400 plus days.

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2304×1728 1.47 MB

Five years ago or so.

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Sick , I assume the routine outlined above is with loads that I would consider heavy, very heavy?

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[quote]Sportsman wrote:
Sick , I assume the routine outlined above is with loads that I would consider heavy, very heavy?[/quote]

6 sets

65 percet for 2 set
75 percent for 2 sets
85 percent for 2 sets

Use your true max to calculate your percentages.

Ill have a final draft posted for you by the morning.

Good work so far brother. Impressive as hell.

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[quote]Spidey22 wrote:

[quote]SickSex6 wrote:

[quote]Spidey22 wrote:
I think what others have said concerning RFL and the V-Diet is best. Some kind of PSMF. Lose enough weight to be in the range to do something like the routine SickSex6 suggested, because right now, it’s probably not the time for that kind of approach. [/quote]

What OP is saying is that he is ready or he feels ready to get kicked in the mouth with hard training. Hes dropped a lot of weight the light way. Thats where hes here. He wants to play hard now.

If he didnt he would continue doing what he has done to dropweight already.

No?

[/quote]

Shit, just actually read OP’s response, and looks like you pegged him right as a former ball player. I guess I read that he was heavier, and just assumed he was pretty inactive (I know maybe one person 350+ who isn’t IRL, and he’s a 6’5" giant). So actually, what you prescribed is spot on IMO if the dude can handle it.

My bad bro.[/quote]

Its cool dude. Your heart was in the right place. I just have an eye for guys like sportman. Ive been around this iron game since before i could read no joke. Lol

Sicks

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When lifting weights, the prescribed number of reps in a working set shouldn’t be easy.
If you’re doing 6 sets of 3, for example, the weight you use for those 3 reps should be difficult and challenging.
So “heavy” is a relative term.

You are trying to lose the Max amount of weight possible in the next 6 weeks because you have an upcoming vacation?
That’s what the time frame is based on?
What are you currently doing?
What did you do to get down to your current weight? (Besides getting the lap band surgery)

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[quote]PB Andy wrote:

[quote]RATTLEHEAD wrote:

[quote]SickSex6 wrote:
What you need

Have bench squats rows and deadlifts followed by high rep olympic lifts

4x a week and on off days push and pull your car at the park or gym parking lot

Example

Monday
bench 6 sets of 3
Row 4x8
Hang Snatch 5x10

Tuesday
Back Squat 6x3
Front Squat 4x8
Hang Clean 5x10

Thursday
Houlder PPress6 sets of 3
Assisted Pull Ups 4x8
SSnatch5x10

Friday
Deadlift 6x3
Incline Bench
Cleans 5x10

Wednesday
car push

Saturday
car pull[/quote]

lol[/quote]
x2
[/quote]

Apologies or remain scumbags

Lol x2

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What does a normal days eating look like?
Be honest please.
What does a normal days workout look like?

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Smashingweights, I started a log but it only has only workout in it cause I just started it but it is typical. I lost most of the weight by riding bicycles and running. I have never ran very far or fast but was up to riding 40 miles and running 4 miles at the last of the summer. My weight lifting until recently has been higher rep multipe joint stuff. I have a tire and a sledge hammer I like to use but most of the weight loss have been due to the bicycle.

I work swing shift so a normal days eating or working out for that matter is hard to come by. But for breakfast I like an Ole whole wheat wrap with 2 or 3 scrambled eggs and 3 to 6 oz of deer sausage with a quater cup of unsweetened greek yogurt. Chicken with veggies maybe a baby spinanch salad for lunch. Dinner would look like chicken, deer, or fish with squash or zuchinni or cabbage with brown rice. Snacks are almonds or berries with greek yogurt with some truvia.

That being said that would be a day when I’m eating like I should. When I’m not focused I eat whatever. I like the local Mexican place. I like fried chicken and pork BBQ. If I had an eat this at this time program I could stick to it a lot easier. I find when I don’t plan is when I end up eating Mexican.

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Wow lots of debate here… Keep in mind the OP is a big guy trying to get reasonably lean he’s not trying to be the next action hero. Yeah I get it ripped in 6 weeks but come on lets keep it real. A sensible plan for leaning out over a long term is sensible.

How some simple things bro

  1. Eat less but dont starve yourself eat clean ditch fast food, and man made shit, eat 5-6meals per day
  2. Do low impact cardio so you dont crush your knees, swim, bike, eliptical 30-45min 5 days per week if you can
  3. Strength train 3+ days a week just google a beginers boby building routine stick to the basics , bench press, squat, dead lift, over head press, pull ups

Diet is tricky you will have to expiriment and see if you are better with low carb or low fat. Dont fall for gimicks loosing 1-2lbs is comfortable and you have less chanses of crashing if your diet is reasonable save the hard core shit like carb cycling , ect… till your at about 15%-20% BF Also in your case have a cheat day your a big guy that likes to eat thats cool have a day where you eat stuff but dont go crazy with it

Also you said you had low T if thats the case see your doc and get some T it will help with muscle mass & metabolism while your at it ask him for HGH too some docs are cool with it and it helps with leaning out

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^^good advice.

As some have said te RFL of Velocity Diet (right here from this site) are options.
This would probably be your best bet for “lose as much fat as possible” but they don’t really enforce the lifestyle change of making the right food choices.

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Thanks to everyone for the input. I’ll keep you all posted on progress. I’m gonna post in my log as accountabilty. Angain thanks for the interest in me.

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lright brother,

how does this look?

Monday

Deadlift
2 sets of 3 at 65 percent of max
2 sets at 75 percent of max
2 sets at 85 percent of max

Leg Press 4 sets of 8-12
Hang Cleans 5x10

Tuesday
Bench same reps as deadlift
DB Floor Flies 4x8-12
Hang Snatch 5x10

Wednesday
Car Pushing- start at 5 20 yrd pushes and build from there adding a push and 5 yards every week

hrusday
Shoulder Press same reps as bench and deadlift
Dumb Bell Rows 4 sets of 8-2
Hang Cleans 5x10

Friday
Squats same reps as deadlifts,bench, and shoulder press
Leg Press 4 sets of 8-12

Saturday
Car Pulling, same as the pushes

Subday offday

iif you want to train abs, do them on wednesday and friday, a few sets of full contact twists would work well enough 8 reps per side, weight doesnt need to be heavy…videos on youtube for them im sure

sould warm up on a bike or elpitical for 5 mins or so before getting after it

you should really consider having a couple shakes too, but not a redular protein shake you need to add in veggies too

so, 2 scoops of whey+spinach+a beet+walnuts+water…or any combo of veggies fruits and nuts you like

Chocolate protein powders masks the veggie tatse well

you can do that twice a day, breakfast and prebed so that way you only need to worry about post workout meal and dinner

these shakes are good for killing sweet tooths too because they end up being really thick which can trick you into thinking youve had 2 fast food milkshakes during your day…especially with a frozen banana dropped in there

really push that water too man

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[quote]Sportsman wrote:
Heaviest was 452… I weighed 315 Monday morning
[/quote]

That’s fantastic! I would recommend you keep doing what you are doing. And by that I mean the lifestyle change. You seem to have the desire to eat healthier and push harder and this mindset will give you better results than any 6-week program or diet.

Just my 2 cents.

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[quote]Sportsman wrote:
I used those hundreds to buy a bicycle. I won those in a weight loss challenge went from 420 to 335 in 6 months. I do appreciate the encouragement. thanks for the links.[/quote]

Holy shit! Dropping 85 lbs in 6 months is awesome progress! You make me proud.

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Hey Sportsman, my opinion for whatever its worth…

Make training fun. I would aim for preferably 3 days of weight training, four max. These should be a full body circuit type of training. No rules, no prescribed reps, no tempo. Just pure fun. The only guidelines: stick to compounds in the beginning of the workout, isolations at the end when you tire. I would pick 3 types of exercises: legs, push, pull.

For example, do a set of squats, push it to the limit, you can start lighter with higher reps, then adjust accordingly to how you feel. Then jump on the bench, then do a set of cable rows. Push each set to the limit. Each subsequent lift shouldn’t affect your strength and ability to push each exercise to the limit. You may want to add a 4th bodyweight exercise, maybe lunges or step-ups. This is a 4-exercise circuit, then rest. No need to rush, take your time moving from each exercise to the next, quality over quantity.

If your gym doesn’t allow this, do something like squats, oh press, then bb/db rows, all which can be done in the same rack, in a small space.

On your off days, I would do a low-intensity form of cardio for long periods 45 mins - 1hr. Preferably, biking or swimming. Nothing too tiring/damaging, so you can recover for the next day of weights.

For diet, just keep eating as you are. You know what you should, and shouldn’t eat. Stay away from the fried food. If you are trying to rush speed loss, I would stay away from nuts. They’re a “healthy” food but PACK on the cals. I would replace with a protein shake and apples. Apples are a great snack, low in cals, keep you full, full of fibre, and tasty.

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The point is again…NO RULES. Just stay moving.

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