I want to lose 30lb . I want to lose about 2lb a week. Does this seem like a reasonable plan?
I won’t be using anabolics or even supplements. I am a meat eater not a vegatarian.
How much cardio etc and weight training would you recommend.
215 lb to go down to 170-180lb . Waist is very fat 45 inches , arms 15 1/4 , legs 25-26 inches at larges circumference . I carry little if any leg fat.
I need to lose this weight to improve my jumping ability by a lot and also my relative strength. I would mind adding a bit of size to my arms either. No more than 17 inch biceps though and not above 14 inch forearms.
Check out the thread “trying, I think” and ask the OP what he did. You can also Google articles on this site. And yes, 2 lbs per week is very reasonable.
Figure out your current calorie intake. Take the total calories and subtract a few hundred from it. Use that as a goal.
Then, try and get a favorable macronutrient balance. Both “high fat, low carb” and “high carb, low fat” have worked for people. There’s obviously other options too. Keep your protein at least 1g per pound of bodyweight. I’ve seen recommendations to increase protien to 2g when dieting.
Take photos of yourself in the mirror today. Weigh yourself tomorrow morning.
Then, make those dietary changes. In one week, take more photos and weigh yourself again. If you’re losing weight, or you look better, you’re on track. If you’re not, then change something.
Keep training while doing all of this.
As you get to a lower bodyfat percentage, you may need to go with a different approach, but this should be a good start.
[quote]decimation wrote:
I want to lose 30lb . I want to lose about 2lb a week. Does this seem like a reasonable plan?
I won’t be using anabolics or even supplements. I am a meat eater not a vegatarian.
How much cardio etc and weight training would you recommend.
215 lb to go down to 170-180lb . Waist is very fat 45 inches , arms 15 1/4 , legs 25-26 inches at larges circumference . I carry little if any leg fat.
I need to lose this weight to improve my jumping ability by a lot and also my relative strength. I would mind adding a bit of size to my arms either. No more than 17 inch biceps though and not above 14 inch forearms.
I don’t want too look too bulky .
I enjoy jumnp rope and throwing heavy things. [/quote]
And to post blast:
If fat loss is the primary goal and improved jumps, bigger arms and better strength are secondary goals, be sure to include box jumps, wall jumps, long jumps et cetera to your training. You will cut fat HIIT style and improve your jumps. If you want vertical leaps, train them. Distance…
Lifting weights will add strength and build your arms. I would recommend a full body, compound lift based program if I’m shooting in the dark with cardio between sessions. And definitely squat, this is a lift that will help you achieve all your goals, either directly or indirectly. I wouldn’t recommend heavy plyo jumping immediately before or after squatting though, so you will have to put some thought in to program organization.