Stats: 210lbs @ 22%BF
Goal: Lose 20lbs of fat in 4 weeks.
Plan: Tuna and healthy fats 4-6 times a day @1200 cals total. Three weight training sessions week followed by 30 min cardio. 45 min cardio in mornings.
May 29, 2004
Diet: 4 cans of tuna w/ one tbsp of olive oil. 8 cups of grean tea. 4 caps of Hot Rox.
Training: 45 min on treadmill @ 3.5mph on a 7% incline.
Bronx,
You will lose weight on this, most likely much of it is going to be LBM though.
Not only is the the consumption of only tuna very extreme but the server K/cal restiction you are doing is just WAY TO LOW.
I really suggest you rethink this approach. YOU WILL REGRET IT IN THE LONG RUN, and it could be very detrimental to your health.
If you do insist on sticking to this, I hope you are planning on supplementing with hihg dodse of ALL your vits. minerals, and plenty of antioxidants.
I really dont know what else I can say to you. I just hope you rethink this approach. It is a long game. Take your time, save that LBM and diet down more sensibly.
Just my 2 cc.
Phill
agreed Phill, thats got to be more unhealth than those stupid Hollywood Grapefruit diets! wayyyy to little variety. if you’re just to lazy to make real meals, then you’re probably too lazy to actually do a workout that will help you lose weight. sorry to be blunt, but i don’t think anyone on here would recommend a diet like that. not to mention, tuna has a lot of mercury. i wouldn’t eat it more than once a day at MOST. personally, being a women who would want kids some day, i don’t eat it more than once a year (or so). get some real food.
I agree with Phil bye bye lean body mass.
Take a look at the T-Dawg 2.0 Diet.
Bronx,
I did somethin similar last year leading up to the summer and within 5 weeks i had lost almost all the lean mass that i had gained over the previous 2 months.
The best thing is to go slowly over a longer term in my opinion, which is what i have been doing for the past 7 weeks (5 weeks to go) have one cheat day and have not lost a single ounce of muscle.
If you do persist with this diet then all i can say is good luck.
I just wanted to note that I was speaking from experience also, In a way.
I, before being blessed with this site, decided to cut k/cals to 2000 while on a very carb restricted diet @ a body weight of 215. Not nearly as extreme as your 1200, to make a long story short I have just recently regained all the lost strength and still suffer from some of the sleep problems that came along with the whole fiasco.
It is simply not worth losing all that hard work, and it flat out is not healthy.
Hope this helps,
Phill
I just finished a little experiment of my own. I did the fat fast, but with fewer shakes, some solid food to replace those shakes, a few fibrous vegetables, and Surge post workout. I also had a cheat meal twice a week.
I took Hot Rox, and instead of spoonfuls of flax oil, I had 12 capsules a day, along with 12 concentrated fish oil capsules. I cannot stand the taste of flax seed oil. (Ok, I am a wimp.) And I got some fat from other food sources also.
I took sugar free Metamucil, and sometimes added Benefiber to my shakes.
I was going to post on this, but have had a few setbacks. Like my scale breaking on the very first day of the diet, and not getting a replacement until the second week. But I did lose about10 pounds, possibly more, in 2 weeks.
Problem is I don’t know how accurate my original scale was before it went kaput. Even if my last measurement was accurate, it may not be compatible with the new “professional” scale.
Also I didn’t have anybody to do the caliper thing, so I did it myself. Probably not the best idea.
But the mirror was my best tool. After reintroducing carbs, and attempting a minor bulk, I have regained 1.5 pounds. (Muscle rehydration.)
Thursday I am starting T-dawg 2.0.
Oh yeah, I should mention that I have been very bad since Thanksgiving.
Doing the fat fast to kick start your keto diet or T-Dawgish diet would be a good way but I’m not sure about doing this for more than 2 weeks.
Last week on T-Dawgish for me I lost a little over 1 lb of fat and gained 2.5 LBM (I think a lot of this is just food sitting in my gut after my cheat day). I can safely say that I probably gained 1 lb of muscle. This was my first week back from a layoff so I think that had something to do with it.
I guess the point is to do what is going to maintain or build LBM while losing fat. I find that low-carbing with the exception of post-workout seems to be the best way to accomplish this.
Sorry, was cuting and pasting from a doc. Guess I didn’t highlight everything. Will repost corrections. Thank you for concerns.
Like any drastic decision, the rate of failure is high. first, 22% is not morbidly obese that the to hell with the risks approach is necessary. at 220, with goal of 20lbs fat loss in 4 weeks, you have committed to a weight change of at least 50 lbs right? why not call today the start and commit to a life change? eat at a calorie deficit and concentrate on post training nutrition? 3x per week? I’d open that anabilic window a lot more frequently. if you do want to get to 170 or 165 for some reason, then what the hell, go for it. You can rebuild from there but them again, yo-yoing back if you haven’t embraced the ripped concept is risky. good luck. I did the crash rip approach for a wedding a few years ago and enjoyed it. angry that I stay with it.
I’ll chime in with some feedback, though I should state upfront that I agree with most of what you’ve heard so far:
a) Don’t try it without the use of AAS or prohormones…the muscle-wasting will be horrible, and you’ll end up thinner but probably looking worse.
b) Forget the post-workout aerobics, especially if you’re doing something each morning anyway. The caloric burn isn’t worth the catabolism (and you’re already creating a huge calorie deficit with your diet), and you’re missing the opportunity to add some PWO protein/carbs…and believe me, this is your one good chance to keep whatever muscle you have.
c) How about some fiber, dude? With the plan you’ve listed, you’re gonna look like the Michelin Man with all your backed-up waste clogging your pipes. Dieting is hard enough, but dieting without pooping is hell!
Are you on crack? You can’t build a house in a day! Plan you diet and phases out in a managable way.