How Much Weight Loss in 4-6wks?

Nutrition
1

I’ve been doing Rippetoes (a bodybuilding/strength hybrid program that focuses on 3-5 sets of 5 reps on the compound lifts) for 6 weeks and have added over 50lbs to most my lifts (at least 40lbs to some, 60 to others-this is excluding the dips/pulldowns).

^I was eating over 1g protein per lb lean bodyweight/approx 2g carbs per lb lean bodyweight. Lots of fat in the diet and junk food once/twice a week for calories.

I’ve been adding 2lbs a week on average and hit 190lbs (I started at 177lbs). My bodyfat is approx in the 20’s and has not changed.

I’ve added half an inch onto my weaker arm and an inch onto my thighs.

I am now on a ketosis diet to lose my bodyfat weight. I’ve done the first week of it and lost 6lbs. Is 15lbs overall weight loss a good target? I know much weight will be water so I assume it won’t be 6lbs loss every week.
Ideally I want my bodyfat to go down to 15% and below-I don’t care if i’m not ripped, I just want to lose the fat in the problematic skin pockets e.g. chest, lower abs and bum!

I would also like to know how to come off of a ketosis diet and STILL keep losing weight-I plan to stop ketosis a week before my overall finish date.

2

I’ve heard that losing more than 2 lbs per week can risk losing muscle. 1-2 lbs per week is ideal.

3

Check out the Rapid Fat loss diet and the threads on this site. If you can handle such strict dieting the results can be well worth it, I’m down 30 pounds in 7 weeks so far(of which 2 were a scheduled diet break). I gained strength on all my lifts, except one which has stalled.

4

[quote]ethanwest wrote:
I’ve heard that losing more than 2 lbs per week can risk losing muscle. 1-2 lbs per week is ideal.[/quote]

Way too simplistic and general take on the matter. Obese people can lose 4 lbs/wk with no LBM loss.

5

[quote]ronki23 wrote:
I’ve been doing Rippetoes (a bodybuilding/strength hybrid program that focuses on 3-5 sets of 5 reps on the compound lifts) for 6 weeks and have added over 50lbs to most my lifts (at least 40lbs to some, 60 to others-this is excluding the dips/pulldowns).

^I was eating over 1g protein per lb lean bodyweight/approx 2g carbs per lb lean bodyweight. Lots of fat in the diet and junk food once/twice a week for calories.

I’ve been adding 2lbs a week on average and hit 190lbs (I started at 177lbs). My bodyfat is approx in the 20’s and has not changed.

I’ve added half an inch onto my weaker arm and an inch onto my thighs.

I am now on a ketosis diet to lose my bodyfat weight. I’ve done the first week of it and lost 6lbs. Is 15lbs overall weight loss a good target? I know much weight will be water so I assume it won’t be 6lbs loss every week.
Ideally I want my bodyfat to go down to 15% and below-I don’t care if i’m not ripped, I just want to lose the fat in the problematic skin pockets e.g. chest, lower abs and bum!

I would also like to know how to come off of a ketosis diet and STILL keep losing weight-I plan to stop ketosis a week before my overall finish date.[/quote]

You’re literally asking for a complete NUTRITION EDUCATION in a THREAD.

6

[quote]Bricknyce wrote:

[quote]ronki23 wrote:
I’ve been doing Rippetoes (a bodybuilding/strength hybrid program that focuses on 3-5 sets of 5 reps on the compound lifts) for 6 weeks and have added over 50lbs to most my lifts (at least 40lbs to some, 60 to others-this is excluding the dips/pulldowns).

^I was eating over 1g protein per lb lean bodyweight/approx 2g carbs per lb lean bodyweight. Lots of fat in the diet and junk food once/twice a week for calories.

I’ve been adding 2lbs a week on average and hit 190lbs (I started at 177lbs). My bodyfat is approx in the 20’s and has not changed.

I’ve added half an inch onto my weaker arm and an inch onto my thighs.

I am now on a ketosis diet to lose my bodyfat weight. I’ve done the first week of it and lost 6lbs. Is 15lbs overall weight loss a good target? I know much weight will be water so I assume it won’t be 6lbs loss every week.
Ideally I want my bodyfat to go down to 15% and below-I don’t care if i’m not ripped, I just want to lose the fat in the problematic skin pockets e.g. chest, lower abs and bum!

I would also like to know how to come off of a ketosis diet and STILL keep losing weight-I plan to stop ketosis a week before my overall finish date.[/quote]

You’re literally asking for a complete NUTRITION EDUCATION in a THREAD.
[/quote]

No-I want to know what to expect fat-loss wise when it comes to Ketosis dieting. I’ve never gone on ketosis before but know the science of it EXCEPT the rate of fat-loss. Does your body flush out lots of water weight weekly or is it a one-off. How much bodyfat will this diet blitz (I know LOW-carb diets make you lose 1-2lbs a week but this is a NO-carb diet)

7

[quote]ronki23 wrote:

[quote]Bricknyce wrote:

[quote]ronki23 wrote:
I’ve been doing Rippetoes (a bodybuilding/strength hybrid program that focuses on 3-5 sets of 5 reps on the compound lifts) for 6 weeks and have added over 50lbs to most my lifts (at least 40lbs to some, 60 to others-this is excluding the dips/pulldowns).

^I was eating over 1g protein per lb lean bodyweight/approx 2g carbs per lb lean bodyweight. Lots of fat in the diet and junk food once/twice a week for calories.

I’ve been adding 2lbs a week on average and hit 190lbs (I started at 177lbs). My bodyfat is approx in the 20’s and has not changed.

I’ve added half an inch onto my weaker arm and an inch onto my thighs.

I am now on a ketosis diet to lose my bodyfat weight. I’ve done the first week of it and lost 6lbs. Is 15lbs overall weight loss a good target? I know much weight will be water so I assume it won’t be 6lbs loss every week.
Ideally I want my bodyfat to go down to 15% and below-I don’t care if i’m not ripped, I just want to lose the fat in the problematic skin pockets e.g. chest, lower abs and bum!

I would also like to know how to come off of a ketosis diet and STILL keep losing weight-I plan to stop ketosis a week before my overall finish date.[/quote]

You’re literally asking for a complete NUTRITION EDUCATION in a THREAD.
[/quote]

No-I want to know what to expect fat-loss wise when it comes to Ketosis dieting. I’ve never gone on ketosis before but know the science of it EXCEPT the rate of fat-loss. Does your body flush out lots of water weight weekly or is it a one-off. How much bodyfat will this diet blitz (I know LOW-carb diets make you lose 1-2lbs a week but this is a NO-carb diet)[/quote]

If you’re staying adequately hydrated, you shouldn’t lose much water weight. Many people “eat” much of their water consumption through carby food, so when they cut carbs, they lose water-weight. The weight you actually lose quickly in ketosis is glycogen weight. This can be a couple pounds.

Your rate of fat loss will be dependent on the kind of work you’re doing and calories in calories out.

You could be in ketosis and eating 6,000 kcal a day.

8

[quote]Spartiates wrote:

Your rate of fat loss will be dependent on the kind of work you’re doing and calories in calories out.
[/quote]

And genetics and amount of fat you are carrying and several other factors.

Somewhere between 0-10 lbs is my guess. Why don’t you go ahead and diet how you are planning and tell us how much you actually lost when it’s over?

9

[quote]chimera182 wrote:
Check out the Rapid Fat loss diet and the threads on this site. If you can handle such strict dieting the results can be well worth it, I’m down 30 pounds in 7 weeks so far(of which 2 were a scheduled diet break). I gained strength on all my lifts, except one which has stalled.[/quote]

Ditto on the Rapid Fat Loss diet.

I’m down a bit more than 20 lbs. in ~6 weeks while maintaining strength.

I’d do the Velocity Diet, but I’m poor and partial to the Chinese buffet.

10

[quote]Bricknyce wrote:

[quote]ethanwest wrote:
I’ve heard that losing more than 2 lbs per week can risk losing muscle. 1-2 lbs per week is ideal.[/quote]

Way too simplistic and general take on the matter. Obese people can lose 4 lbs/wk with no LBM loss. [/quote]

Except the op is not obese.

Modifying my diet to lose 1-2 lbs of fat per week worked well for me. The fat loss was not linear, it came in steps and stages.

11

I’ve lost 6 lbs already
I’m a semi-vegetarian in that I only eat meat on special occasions/am purposely doing it this way to be a role model to my vegetarian family

Dropped 6 lbs-I hope at least 2 of them are fat mass.

My diet

Breakfast:

3-4 Olive Oil Fried Eggs/Cheese Omlette

Snack:

Protein Shake/Salami/Cheese/Pork Scratchings=> I aim for 30g protein

Lunch:

Meat/Fish/Soya and Vegetables. I personally eat Vegetarian Meat Substitute and top it with cheese/am experimenting by mixing Olive Oil with Chilli or using Peri Peri sacue (no sugar)

Snack:

Same as first (30g)

Dinner:

Same as lunch. I was told Cauliflower Mash is good-with Tofu too. I’ve had Cauliflower,Broccoli and Celery Soup a couple of times but it tastes bad-far too thick for soup.

Bedtime:

Casien/Whey combo (30g roughly)

^Snacks aren’t a necessity I was told
I try not to eat more than 1 serving of Tofu daily.
I drink Green Tea with either Breakfast/Lunch and Black Tea with the meal that I didn’t drink Green.

Anyway, I eat 150+g protein-I aim for somewhere around 175-185g.
I drink water as if it’s going outta fashion

I want to lose 15-20 overall lbs-I want half a stone-one stone to be fat=> ideally a loss of 10lbs fat and 4-6lbs water

12

I’m going to give you a break because you do have the Heartbreak Kid as your avatar…

What you’re asking here is unanswerable. Could you lose the weight you want in 4-6 weeks? Sure possibly, but I’m putting it down for unlikely. My suggestions are to

A) Don’t worry about water weight loss because that’s going to come right back when you reintroduce carbs to your diet

B) Diet for as long as it takes to reach your goal, a artificial dead line can be useful if you give yourself say 12+ weeks to get something done but you are looking at 1-1.5 months here. You didn’t get too heavy for your liking in 6 weeks, so don’t expect to make serious change in body fat in 6 weeks either.

C) The body parts you are worried about losing fat in are likely the LAST place it’s going to come from.

D) Take weekly or bi-weekly pictures so you can see the results as opposed to relying on a number. You aren’t going to be hopping on a scale in front of people and saying “Hey I’m 182 now!” It’s a visual hobby/sport, so rely primarily on that and weight secondary.

E) Just get to work till you can legitimately walk into a room with this playing behind you

13

[quote]Scott M wrote:
I’m going to give you a break because you do have the Heartbreak Kid as your avatar…

What you’re asking here is unanswerable. Could you lose the weight you want in 4-6 weeks? Sure possibly, but I’m putting it down for unlikely. My suggestions are to

A) Don’t worry about water weight loss because that’s going to come right back when you reintroduce carbs to your diet

B) Diet for as long as it takes to reach your goal, a artificial dead line can be useful if you give yourself say 12+ weeks to get something done but you are looking at 1-1.5 months here. You didn’t get too heavy for your liking in 6 weeks, so don’t expect to make serious change in body fat in 6 weeks either.

C) The body parts you are worried about losing fat in are likely the LAST place it’s going to come from.

D) Take weekly or bi-weekly pictures so you can see the results as opposed to relying on a number. You aren’t going to be hopping on a scale in front of people and saying “Hey I’m 182 now!” It’s a visual hobby/sport, so rely primarily on that and weight secondary.

E) Just get to work till you can legitimately walk into a room with this playing behind you

My favourite song :smiley: :smiley: :smiley:

Ok-did I tell you that I can lose 2lbs weekly on a diet?Idk what bodytype that makes me if I can lose 2lbs a week when cutting but add 1-2lbs a week when bulking :stuck_out_tongue:

If it takes as long as you say, will the ketosis diet still work if a add a few (roughly 60g) carbs to my diet when I go back to University? I want to keep myself energetic/active so i’ll need the carbs. Plus it’s awkward taking forks & knives worth of tofu/fillets with sauce when I can have a sandwich. I’ll be happy to be out of ketosis even if the weight is lost at a lower rate/long term.

Won’t have time for weight training so I just hope I retain 70-80% of my muscle by the time I finish Uni next June. This year the marks count.

When I go to University i’ll be doing kickboxing at University once a week and kickboxing at my local club once a week. After my 2 kickboxing tournaments (end of September and end of October) I can only do it once weekly-i’ll be able to start up again in Feb 2010 until end of March.

I’ll always be doing Japanese Ju Jitsu once a week.

When I go to Uni 3-4x a week I walk to and from there 10 mins at a time.

Note that I can’t do much OFFICIAL kickboxing training because I got my ass kicked last year in the intermediate section at the UK Universities Tournament:-I was on 18 months at the time and am now on 22; 25 months means I go into advanced GULP What’s even worse is that it’s next March so I have to ration out official kickboxing training and do Ju Jitsu in the meantike (LOOPHOLE!)

14

I assume you guys know I want to look like HBK

What I want to look like in 4-6 weeks, is just an average guy with no bits of fat hanging off him. I’ll be happy to look like Barack Obama or Eminem

Ideally though, my dream physique, is having a cover model body but a nice thick chest, wide shoulders,clear separation between large bicep/tricep/delts and the muscles in my quads. I have no care for a broad/detailed back,traps or ripped abs-they’d be nice but as long as they are lean,strong and solid, i’ll be happy regardless of whether I can see the cuts or not.

I’d be happy looking like HBK or Jean Claude Van Damme in 2-3 years.

Of course I want to be strong too-no point being big and lean if you’re not strong.

15

^^hahahah with this last post and those two linked pictures there is no way this guy is for real. hahahaha

16

[quote]gregron wrote:
^^hahahah with this last post and those two linked pictures there is no way this guy is for real. hahahaha[/quote]

why? I’d love to be lean like Obama/with no fat hanging off-that’s my first goal

Eventually I want to have a cover model body but I want my beach muscles e.g. chest,arms,quads,calves to be big- Van Damme has titantic guns/shoulders, HBK (in his prime) was over 200lbs and had big arms, Jason Statham has big arms/a nice chest. I want my guns to say ‘suck it’ to those guys from school who made fun of me for being a fat b*stard.

With regards to HBK’s arms/physique, look at him here-he had pretty big arms/a good body

17

Why don’t you post a picture of what you look like currently? I’m going to assume you aren’t a troll here…

Obama is probably 18-20% body fat… if you’re GOAL is to be as lean as him you are likely carrying a considerable amount of fat. Nothing too complicated is necessary to look like a regular non fat guy. Eat moderately well and exercise. I don’t know if Obama even weight trains, he probably looks like that from playing basketball alone.

Keep in mind here that you are on a bodybuilding site asking how to look like an average Joe for your shorter term goal. There is nothing wrong with wanting to be built like HBK or Van Damme, they are both fit and have above average muscularity and are pretty lean… but Obama? Come on

18

[quote]Scott M wrote:
Why don’t you post a picture of what you look like currently? I’m going to assume you aren’t a troll here…

Obama is probably 18-20% body fat… if you’re GOAL is to be as lean as him you are likely carrying a considerable amount of fat. Nothing too complicated is necessary to look like a regular non fat guy. Eat moderately well and exercise. I don’t know if Obama even weight trains, he probably looks like that from playing basketball alone.

Keep in mind here that you are on a bodybuilding site asking how to look like an average Joe for your shorter term goal. There is nothing wrong with wanting to be built like HBK or Van Damme, they are both fit and have above average muscularity and are pretty lean… but Obama? Come on[/quote]

I am 20% bodyfat but my ‘pockets’ of fat are in the places: moobs (fat and gyno), lower abs (it looks f*cked up-there is an outline of 4 abdominal muscles and obliques but then at the bottom is a big tyre of fat) and ass.

I dk how accurate this site is to measure bodyfat:

http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html

Also, I want to look like Obama in 3-4 weeks-that’s my minimum goal-to have my ‘pockets’ reduced

I will post pics in 3-4 weeks-from beginning of July (when I bulked up until 3-4 weeks ago) until mid September