Need to Lose Weight Fast

Nutrition
1

Why I didn’t get started on this sooner, I’ll never know. Please don’t ask; I’m already kicking myself.

I have an event in 3 weeks. I need to drop some weight fast. What do I need to do?

I’m currently about 150 lbs, 5’4", working out 3 times a week, walking around the neighborhood with 2 kids in tow about twice/week (about a mile per trip).

I just changed some things this week, so this is what my workouts look like now:

Bench: 5x8 55lbs
Chins: assisted, I can manage 3-5
Deads: 5x8 95lbs
Squats: 5x8 bar (need to add weight)
Curls: 5x7 30lbs
DB rows: 5x7 20lbs
tris: 5x8 40 lbs

My diet:
Meal 1 - fruit, protein shake w/ fruit juice or water
Meal 2 - shake w/ water
Meal 3 - meat, veggie, salad or fruit
Meal 4 - shake w/ water, fruit
Meal 5 - meat, 2 veggies
Meal 6 - shake

I do eat cheat meals, but today when it dawned on me that I have 3 weeks till this convention, I decided I need to quit cheating. So I will, no problem.

Teach me!

2

The best way to lose weight fast is amputation. To lose fat fast the best way is liposuction.

Have you read on the Velocity Diet?
http://www.t-nation.com/readTopic.do?id=546491

I don’t use fat burners but heaps of people swear by them, Biotest offers some neat sounding ones.

Good luck!

3

Have you tried any power versions of the olympic lifts? (I particularly like the clean and jerk) I find for reps they’re useful for GPP, I’m sure you could tailor a workout for fat loss…

Perhaps use the dumbbell variations for ease of learning?
You’ve not mentioned doing any vertical pushing, but listed numbers on the deadlift - perhaps you could try dumbbell swinging and cleaning if you’re more comfortable with that movement.

Just an idea for something different!

4

[quote]Gothic77 wrote:
I have an event in 3 weeks. I need to drop some weight fast. What do I need to do?[/quote]

Start planning months ahead of time.

[quote]I just changed some things this week, so this is what my workouts look like now:

Bench: 5x8 55lbs
Chins: assisted, I can manage 3-5
Deads: 5x8 95lbs
Squats: 5x8 bar (need to add weight)
Curls: 5x7 30lbs
DB rows: 5x7 20lbs
tris: 5x8 40 lbs[/quote]

Are you performing this exact same routine three times a week? That’s way too much volume, and you aren’t getting any variety in your workouts. You shouldn’t be doing the same exercises three times a week with the same set/rep parameters. You’re asking for trouble!

[quote]My diet:
Meal 1 - fruit, protein shake w/ fruit juice or water
Meal 2 - shake w/ water
Meal 3 - meat, veggie, salad or fruit
Meal 4 - shake w/ water, fruit
Meal 5 - meat, 2 veggies
Meal 6 - shake[/quote]

Nothing wrong with that diet plan. As long as you’re getting 4-5 servings of veggies along with some fruit and good protein, it’s a sound plan.

Umm…yes. If you want to get lean and you are not already lean, cheat meals are not going to help. I know there are a bunch of people on here who advocate cheat meals or days, but they should be for those who are already lean. JB already made mention of this in the Tip of the Day recently. NO CHEAT MEALS!

Realistically, if you want to lose weight faster, you better change your weight training program and do more high intensity interval training. However, you won’t lose a ton of weight in three weeks. I’d say you could lose 5-10lbs if you really cut your carbs (only eating green veggies and other low-carb veggies and fruits).

5

If you’ve got the supplements in order, look into the Velocity Diet.

Since you are eating well and working out already, you should have the know-how to transition into it.

I’ll reiterate though, the supplements and fiber in the diet are needed for LBM retention and help with compliance. Don’t just “wing it”.

6

How much weight? Is this for a contest w/ weight classes? What kind of contest?

beef

7

[quote]Nate Dogg wrote:
Gothic77 wrote:
I have an event in 3 weeks. I need to drop some weight fast. What do I need to do?

Start planning months ahead of time.[/quote]

Yes, I realize that now. :stuck_out_tongue:

[quote]
Are you performing this exact same routine three times a week? [/quote]

Yeah, I am, acually. I vary in what order it’s done. And I don’t get that many reps every single time. (Like today, for instance, I was not 100%.)

Do I need to do split it up over the course of 3-4 days? I feel like I want to do it all right now and get results yesterday. You know?

Realistically, I should add more fruits & veggies to that.

[quote]
Umm…yes. If you want to get lean and you are not already lean, cheat meals are not going to help. I know there are a bunch of people on here who advocate cheat meals or days, but they should be for those who are already lean. JB already made mention of this in the Tip of the Day recently. NO CHEAT MEALS![/quote]

I know! I remember it. Skip the cheat meal, fatty. I keep telling myself that. It’s true!

[quote]
Realistically, if you want to lose weight faster, you better change your weight training program and do more high intensity interval training. [/quote]

Ok. Would that be something I find in the articles? :smiley:

[quote]
However, you won’t lose a ton of weight in three weeks. I’d say you could lose 5-10lbs if you really cut your carbs (only eating green veggies and other low-carb veggies and fruits).[/quote]

Yeah, that’s ok. I just want to get started on something!

[quote]beefcakemdphd wrote:
How much weight? Is this for a contest w/ weight classes? What kind of contest?

beef[/quote]

However much freaking weight I can lose! lol! I want to be a few lbs lighter. Maybe a dress size smaller. I’m a sz 12 now. If it’s not attainable in 3 weeks, then so be it. But at least I can try! :smiley:

No, it’s not a contest. It’s a convention for religious instruction. I just want to look better. :slight_smile: I’m going to be seeing ppl I don’t see very often and haven’t seen in a long time.

8

Goth, I have to agree with the other suggestions to go with the Velocity Diet. If you’re strict about it, you should have great success in 3 weeks. Give it a try and let us know how it works for you. Good luck!

9

Here is my current 4-week plan (this will be my last week on this routine until I make changes for the next 4-week block). You should be doing something similar as far as exercise selection each day if doing three full-body workouts per week.

I’m also doing some cardio/GPP on Tues/Thurs consisting of jump rope and short sprints or kbell work. This is the weight training plan:

Day 1: Maximal Strength Emphasis (3x3)
Back Squat
Barbell Bench
Good Mornings
Barbell Row
Calf Raises 3x8-15
Leg raises 3x8-12

Day 2: Hypertrophy Emphasis (4x12)
Barbell Hack Squats
Decline Bench
Stiff-legged Deadlift
Upright row
Hammer curl
Skullcrushers
Swiss ball crunches 3x10-15

Day 3: Strength & Hypertrophy Emphasis (4x6)
Deadlift
Weighted Chins
Overhead Press
Close-grip bench
EZ bar curl
Russian twists 3x10-15

The only difference I would make for you is to use different set/rep parameters. For example, on day one, I would recommend 4x6 or 5x5 (just to focus on strength but not do too few reps). On day two, I would do 3x15 and on day three, you could do 3x8.

As for HIIT/GPP/Cardio, just get out and work hard! Sprints are great! Or, run stadiums or hills. Do some jump rope work or various kbell drills. Pull the sled, flip tires, push the car down the road, do farmer’s walks, etc.

You basically want to do short, intense training mixed with short rest/work periods and alternate back and forth for about 12-20 minutes of total workout time.

10

I say Velocity Diet. It does seem like the healthiest way to about these types of extremes. But I have to say that I hate these types of posts, no offense. I just think (for all people who have this as a goal as a result of not planning) to just go to the damn event heavier. It’s not gonna kill you or make a significant difference in your lives.

11

[quote]jsbrook wrote:
But I have to say that I hate these types of posts, no offense. I just think (for all people who have this as a goal as a result of not planning) to just go to the damn event heavier. It’s not gonna kill you or make a significant difference in your lives.[/quote]

None taken. :slight_smile:

I feel like this is a good kick in the pants. Typically, this event is held in August, but we moved and our district is now assigned in July. So it was sooner than anticipated!

I’ll do what I can.

12

[quote]jsbrook wrote:
I just think (for all people who have this as a goal as a result of not planning) to just go to the damn event heavier. It’s not gonna kill you or make a significant difference in your lives.[/quote]

Only if you’re going in your bathing suit or your birthday suit!

13

[quote]Nate Dogg wrote:
jsbrook wrote:
I just think (for all people who have this as a goal as a result of not planning) to just go to the damn event heavier. It’s not gonna kill you or make a significant difference in your lives.

Only if you’re going in your bathing suit or your birthday suit!

[/quote]

lol. yeah

14

[quote]Gothic77 wrote:
jsbrook wrote:
But I have to say that I hate these types of posts, no offense. I just think (for all people who have this as a goal as a result of not planning) to just go to the damn event heavier. It’s not gonna kill you or make a significant difference in your lives.

None taken. :slight_smile:

I feel like this is a good kick in the pants. Typically, this event is held in August, but we moved and our district is now assigned in July. So it was sooner than anticipated!

I’ll do what I can.
[/quote]

Sure. Good luck!