can i lose 15 pounds in 4-6 weeks??

i have a bulk belly so i started cutting yesterday, i do cardio 40mins a day and i lost a pound in a day already!

my weight when starting is 169lbs now its 168lbs i want to get to around 70 kg , i dont know my body fat percentage but im guessing its 15%. my upper body is not dat it looks quite lean but not ripped if you no what i mean. its just mainly in my hips and belly, i guestimated that i need about 15 pounds weight loss to hit around 10% body as a guess.

so is it realistic to lose the weight in 4-6 weeks without muscle loss?

In the extreme case it's safe to lose 1.5 to 2 pounds a week. My suggestion is to drink alot of water lose that water weight. In 1 week I lost 7 pounds just drinking water

ummm no... and im willing to bet that lb you lost yesterday shows back up today because it was mostly, if not all water weight. shoot for 2 lbs a week

its 3500 calories in a lb, so if you reduce your calorie intake by 500 calories a day for a week you'll lose one pound. So theoretically if you did it this way you would take 15 weeks to lose those 15lbs. But when you add exercise you will be burning more calories as well to add onto those 500 reduced from diet. The key to weight loss is having the right diet and exercise programs. Thing about losing weight is at first it is easy but the last few pounds are tough.

[QUOTE=lowsyferrigno;637679713]i have a bulk belly so i started cutting yesterday, i do cardio 40mins a day and i lost a pound in a day already!

my weight when starting is 169lbs now its 168lbs i want to get to around 70 kg , i dont know my body fat percentage but im guessing its 15%. my upper body is not dat it looks quite lean but not ripped if you no what i mean. its just mainly in my hips and belly, i guestimated that i need about 15 pounds weight loss to hit around 10% body as a guess.

so is it realistic to lose the weight in 4-6 weeks without muscle loss?[/QUOTE]

if you are 168 and 15% and need to get to 10% then you need to drop 5% of your weight. 8.4 lbs. lose 1.5lbs per week in 6 weeks, done. this is of course assuming you are 15% bf.
cut 500-600 cals from daily macros and do cardio a few times a week..

[QUOTE=lowsyferrigno;637679713]so is it realistic to lose the weight in 4-6 weeks without muscle loss?[/QUOTE]
No.

Why the 4-6 week deadline?

[QUOTE=PeterGibbons316;637705393]No.

Why the 4-6 week deadline?[/QUOTE]

I'm guessing either a wedding or some sort of reunion type thing... Spring break is only a couple of weeks so it cant be that

[QUOTE=mmorton;637693283]if you are 168 and 15% and need to get to 10% then you need to drop 5% of your weight. 8.4 lbs. lose 1.5lbs per week in 6 weeks, done. this is of course assuming you are 15% bf.
cut 500-600 cals from daily macros and do cardio a few times a week..[/QUOTE]

Technically it's a little more than that since the denominator is dropping as well: ~9.3 lbs. Assuming LBM remains constant.

Yes, if it is mostly water and muscle. Then you'll have a lower metabolism, and find it harder to get lean


[QUOTE=lowsyferrigno;637679713]i have a bulk belly so i started cutting yesterday, i do cardio 40mins a day and i lost a pound in a day already!

my weight when starting is 169lbs now its 168lbs i want to get to around 70 kg , i dont know my body fat percentage but im guessing its 15%. my upper body is not dat it looks quite lean but not ripped if you no what i mean. its just mainly in my hips and belly, i guestimated that i need about 15 pounds weight loss to hit around 10% body as a guess.

so is it realistic to lose the weight in 4-6 weeks without muscle loss?[/QUOTE]

One pound, or a lot more, could be you just went to the bathroom.

Your profile says that your barbell row is 35lbs. Not knocking that. I started SLDs with 5 kilos(EZ bar with no weights on it).

Another plate to that row would help a lot, and another again.

And 15% is very healthy, if accurate:

170lbs @ 15% = 145lbs lean mass approx.

155lbs @ 10% = 140lbs lean mass approx.

If you lose five pounds of muscle, you'll have hardly any muscle to show at 10%.

[QUOTE=PeterGibbons316;637722703]Technically it's a little more than that since the denominator is dropping as well: ~9.3 lbs. Assuming LBM remains constant.[/QUOTE]

within a pound give or take.. losing a pound or so per week shouldn't affect mass all things being equal of course.

I dropped 60 pounds in 3 months

[QUOTE=Aaron2k5;637853923]I dropped 60 pounds in 3 months[/QUOTE]

thats amazing dude how ? i pm you.

i dont know my specific body fat % but i guess its anywhere around 15 - 18% not sure tho. i want to drop the pounds coz i got a new job coming up and time for cutting will not be enough being on a new schedule and overtime.

[QUOTE=Aaron2k5;637853923]I dropped 60 pounds in 3 months[/QUOTE]

Great stuff. But you had something to lose.

Betcha a lot of that was water bloat, not just fat. And in the region of 300 to start, you had some muscle under the fat and water retention. So now you look better and stronger than ever.

The OP has too little muscle to start his proposed cut, unless he wants to end up like a stamp collector who never touched a weight. That will be the result, realistically.

[QUOTE=PeterGibbons316;637705393]No.

Why the 4-6 week deadline?[/QUOTE]

[QUOTE=PhiSig2298;637682363]ummm no... and im willing to bet that lb you lost yesterday shows back up today because it was mostly, if not all water weight. shoot for 2 lbs a week[/QUOTE]

Absolutely possible. I cut my cals down to 2300 max a day and am using EC. In 2.5 weeks I am down 9.5 lbs and it has been steadlily going down.

Set a calorie max, add 20-30 mins a cardio a day, prefereably 6+ hours away from weight training, and watch the weight disappear.

[QUOTE=blueboy22;638212193]Absolutely possible. I cut my cals down to 2300 max a day and am using EC. In 2.5 weeks I am down 9.5 lbs and it has been steadlily going down.

Set a calorie max, add 20-30 mins a cardio a day, prefereably 6+ hours away from weight training, and watch the [B][U]muscle[/U][/B] disappear.[/QUOTE]

Fixed.

[QUOTE=PeterGibbons316;638215993]Fixed.[/QUOTE]

You don't get it. Muscle doesn't just evaporate in weeks.


And quite honestly, what little muscle you do lose is usually offset by the fat you drop. I "look" substantially bigger at a cut 185 than I do at a bulky 210.

[QUOTE=lowsyferrigno;637679713]so is it realistic to lose the weight in 4-6 weeks [U]without muscle loss[/U]?[/QUOTE]
...
[QUOTE=blueboy22;638220083]what little muscle [U]you do lose[/U][/QUOTE]

I stand by my original statement, and it sounds like you agree.

[QUOTE=PeterGibbons316;638222353]...


I stand by my original statement, and it sounds like you agree.[/QUOTE]

I would like to hear how much muscle you think a person can "lose" in 4 weeks if taking in 2300 cals and weighing 168lbs (OP's weight)..

[QUOTE=blueboy22;638225033]I would like to hear how much muscle you think a person can "lose" in 4 weeks if taking in 2300 cals and weighing 168lbs (OP's weight)..[/QUOTE]

I have no clue - depends on what he does while cutting. But everything I have ever read on here has said that if you cut at a rate greater than 1-2 lbs/week then you will be cutting muscle as well as fat. OP said he didn't want to lose ANY muscle. I agree with you that it's possible for him to cut and have negligible muscle loss, but negligible is still greater than the amount of muscle he seemed willing to lose.

Thanks for the neg too, that's a real mature debate tactic. :rolleyes:

[QUOTE=PeterGibbons316;638234103]I have no clue - depends on what he does while cutting. But everything I have ever read on here has said that if you cut at a rate greater than 1-2 lbs/week then you will be cutting muscle as well as fat. OP said he didn't want to lose ANY muscle. I agree with you that it's possible for him to cut and have negligible muscle loss, but negligible is still greater than the amount of muscle he seemed willing to lose.

Thanks for the neg too, that's a real mature debate tactic. :rolleyes:[/QUOTE]

About as mature as going in editing my post without giving any reasoning or attempting to "debate"

I would think even if you lose a small amount of muscle you would look possibly more ripped by losing fat/weight with adding the cardio. I am trying to trim down my waistline (sound like a chick lol) and really need to up my cardio, as I mostly just playing basketball, but was thinking of running first thing in the morning to get it out of the way. It seems whatever weight lost would outway however much small amount of muscle lost because you would possibly look more cut. Just my thoughts. :)

[QUOTE=lowsyferrigno;637679713]i have a bulk belly so i started cutting yesterday, i do cardio 40mins a day and i lost a pound in a day already!

my weight when starting is 169lbs now its 168lbs i want to get to around 70 kg , i dont know my body fat percentage but im guessing its 15%. my upper body is not dat it looks quite lean but not ripped if you no what i mean. its just mainly in my hips and belly, i guestimated that i need about 15 pounds weight loss to hit around 10% body as a guess.

so is it realistic to lose the weight in 4-6 weeks without muscle loss?[/QUOTE]

sorry this thread has a very big mistake my current weight is not 168lbs its 181lbs , last week it was 183lbs so things are going pretty smooth i guess, i done HIT training few days ago after weights and i was exhausted coz it was the first time i sprinted at that pace in many years. i keep yall updated n my progress and see if i can shift these flabs to 8pack abs!

today is my chest day i did 40 mins cardio on the stationary bike and my weight is still 181lbs, my body composition looks more leaner i can see that my upper body is starting to give more shape but has gone slightly smaller, i guess due to water, fat and muscle loss , not to worry tho!

this week i want to push myself to get down to 179lbs so any tips would be great, my diet is around five to six small meals a day carbs are size of a fist ( mike tyson fist lol) and protein is size of an open fist and veg is size of a fist , basically 1/3 for all nutrition.

todays workout is like this:

wednesday: CHEST N TRIS

flat bench press: 2 warm up sets
5 reps of 80% 1rep max
10,8,6 reps working sets
incline bench press: 10.8.6 reps working sets
flat flyes: 10,10,10 reps working sets
close grip bench press: 10,8,reps working sets
skull cruhsers: 10,8 reps working sets
lying extensions: 10,8 reps working sets

anything i can tweek let me know

today was my rest day, morning weight without food now is 179.2lbs so my weight is decreasing steadily, i look much more leaner than i did a week and a half ago and could finaly feel my abs, the top part of my belly is much flatter but the lower belly is still there hips have also decreased in size.

im gonna keep riding it out till i get that 8 pack, i think in 3 weeks i will hit around 172lbs minimum.

You have a bulk belly at 15% body fat? Either you don't really have a belly, or you're much higher than 15%. You might want to get it tested somehow (calipers, scale, etc...) At 5'11" you might be better off adding some muscle than losing fat if you want a more 'aesthetic' look.

[QUOTE=caerus13;643744613]You have a bulk belly at 15% body fat? Either you don't really have a belly, or you're much higher than 15%. You might want to get it tested somehow (calipers, scale, etc...) At 5'11" you might be better off adding some muscle than losing fat if you want a more 'aesthetic' look.[/QUOTE]

its not that much of a belly its just my lower abs covered with fat , when i tense my abs in the morning i can see the top four rows of my abs , so its not quite a belly its just some fat i got on the midsection. My weight is dropping alot this week than last week, woke up today and i weigh a pound less than yesterday , my overall body is looking leaner by the day i cant wait to see how i look at 170lbs if i cant see a full set of abs then im going to cut right the way down to 165lbs AND HOPEFULLY from there i should see my abs and then proceed to a clean bulk.

[QUOTE=lowsyferrigno;644217103]its not that much of a belly its just my lower abs covered with fat , when i tense my abs in the morning i can see the top four rows of my abs , so its not quite a belly its just some fat i got on the midsection. My weight is dropping alot this week than last week, woke up today and i weigh a pound less than yesterday , my overall body is looking leaner by the day i cant wait to see how i look at 170lbs if i cant see a full set of abs then im going to cut right the way down to 165lbs AND HOPEFULLY from there i should see my abs and then proceed to a clean bulk.[/QUOTE]

At 5'11" and 177 lbs, I think you'd be better served by putting on some muscle, but that's me.

[QUOTE=StrengthGeek25;644227443]At 5'11" and 177 lbs, I think you'd be better served by putting on some muscle, but that's me.[/QUOTE]

yeah i definately wanna put some size on but i want to get my abd fully showing first then i plan to clean bulk for a year whilst maintaining low body fat no more than 10%! when i say slow bulk i mean SLOW like i be aiming to put on 1.5-2 pounds a month of pure muscle and by the end of the year should have gained a minimum of 15-20 pounds of rock hard muscle , i be happy to be 185lbs of rock hard muscle than 210 with my belly coming out, but that's me.

hell no mother ****er
15 lbs in 4-6 week!

its healthy to only loser or gain 1 lb per week.

Try to loose any faster ur bench is gonna go from 315 to 135.

God i hate it when people say CAN I LOOSE 20 LBS IN 2 WEEK. . . homg. ITS BECAUSE I WANNA GET SKINNY FOR THE BEACH IN JUNE! . . . or u could have started near the end of winter...

okay okay.

for the phatties like on the biggest losers

you could loose 100 lbs in 2 days
and ur bench would still be the same. but that is different.

U are so not a super phatty. SO only 1 lb loss per week for u Mr.