Trying to loose 17lb in 28 days,

[FrostFox]

Originally Posted by Sammy_Koelle

I was trying to rep u anton but i repped the other guy instead..oh well ill get you on recharge.

LOL, looks like I am "the other guy".

I'll rep you back, don't worry. I still can't rep Anto again either, stupid cooldown.

[FrostFox]

Originally Posted by AntonBachuk

lol thanks for trying, i do need some rep bad, but hey if you willing to help me out set up all the "numbers" pm me, becuase i know how to do most of it but micro and stuff i have no idea or send me a link to an article, thanks

Micros are easy: take a multivitamin every day. Fish oil capsules or some other Omega 3, Omega 3 6 or Omega 3 6 9 supplements are also great if you don't eat enough fish.

Macros, well most people recommend 40/40/20 of protein/carbs/fat. I wouldn't fuss about this too much, because as long as you have enough protein and have a lowered caloric intake, you won't lose (much) muscle when you cut. For example, the Velocity Diet is 90/5/5 or so... Atkins is 40/5/55 or something. It all works.

You need 1 gram of protein for every pound of lean body mass at a bare minimum. For example, say you weigh 200 pounds and your bodyfat is 30%. That means, 200 x (1 - 0.3) = 200 x 0.7 = 140 pounds of lean body mass; thus you need to take in at least 140g of protein every day.

I hope this helps.

[Sammy_Koelle]

Originally Posted by FrostFox

Micros are easy: take a multivitamin every day. Fish oil capsules or some other Omega 3, Omega 3 6 or Omega 3 6 9 supplements are also great if you don't eat enough fish.

Macros, well most people recommend 40/40/20 of protein/carbs/fat. I wouldn't fuss about this too much, because as long as you have enough protein and have a lowered caloric intake, you won't lose (much) muscle when you cut. For example, the Velocity Diet is 90/5/5 or so... Atkins is 40/5/55 or something. It all works.

You need 1 gram of protein for every pound of lean body mass at a bare minimum. For example, say you weigh 200 pounds and your bodyfat is 30%. That means, 200 x (1 - 0.3) = 200 x 0.7 = 140 pounds of lean body mass; thus you need to take in at least 140g of protein every day.

I hope this helps.

i advised him of this in pm..but still good advise you earned your rep lol

[AntonBachuk]

ya that does help, thanks, i guess im just gonna use the protein shakes i have left over from bulking for protein, and hey what do you thing about hot rox, did you ever tried it? is it good or bad for you?

[DonnyOsmond]

Originally Posted by AntonBachuk

ya that does help, thanks, i guess im just gonna use the protein shakes i have left over from bulking for protein, and hey what do you thing about hot rox, did you ever tried it? is it good or bad for you?

I hate to say it... but you are going to wish you hadn't done this in about a month... and then 2 months.

[AntonBachuk]

Originally Posted by DonnyOsmond

I hate to say it... but you are going to wish you hadn't done this in about a month... and then 2 months.

did what? what are you talking about?

[gltypleasure]

I wish you the best of LUCK...

[AntonBachuk]

thank you! looks like i really need it

[DonnyOsmond]

Originally Posted by AntonBachuk

did what? what are you talking about?

Almost everytime drastic weight loss occurs, it will all be gained back + more in just a matter of months.. period!

[Sammy_Koelle]

Originally Posted by DonnyOsmond

I hate to say it... but you are going to wish you hadn't done this in about a month... and then 2 months.

you should get most of your protein from solid foods.

[Sammy_Koelle]

Originally Posted by DonnyOsmond

Almost everytime drastic weight loss occurs, it will all be gained back + more in just a matter of months.. period!

oh thats what you were talking about..not true.

[AntonBachuk]

ya i eat tuna, chicke breast, cottage cheese etc, but sammy do you hear what ^ donnnyosmond sayin "Almost everytime drastic weight loss occurs, it will all be gained back + more in just a matter of months.. period!" do u agree with that statement?

[Sammy_Koelle]

Originally Posted by AntonBachuk

ya i eat tuna, chicke breast, cottage cheese etc, but sammy do you hear what ^ donnnyosmond sayin "Almost everytime drastic weight loss occurs, it will all be gained back + more in just a matter of months.. period!" do u agree with that statement?

it depends on the person..people who crash diet usually gain it all back.Others who make a lifestyle change & stick to it usually dont.
You seem to be inbetween

[AntonBachuk]

i think once i loose all the weigh ill change as a person, almost everyone does, and my life style will change too, just think about, y the hell would i let my self go back after reaching my goal and living the life of a normal 20 year old and enjoying it to the fullest, i dont know i guess we will all find out

[FrostFox]

Originally Posted by DonnyOsmond

Almost everytime drastic weight loss occurs, it will all be gained back + more in just a matter of months.. period!

Tell it to this guy:

http://bodyspace.bodybuilding.com/Da...ou&i=9391#9391

so much for "period"...

i dont know i guess we will all find out

Don't listen to these types of people (DonnyOsmond). It will only drag you down. It takes roughly a year to get ripped, remember that.

[AntonBachuk]

ya i figured that guy was full of it i found the johnstonefitness.com site and currently trying ti figure out my numbers (daily intake, micros etc), that guy went through an insane change

[AntonBachuk]

Today i jumped up back to 193lb, and after a little research i did today i kind of know why, i ate a lot of fruits yesterday in medium and high GI levels thinking that "they are good for you" plus all the chicken and corn.....

[AntonBachuk]

how does this look?


weight=86.18kg
height=167 cm
age=20

BMR= 2217.67cal

Daily En. Burned=2661.204cal

Diet calrie intake=1660cal (in order to loose 2lb a week)

Protein= 166g>664cal>40%
fat= 36.9g>479cal>20%
carbs= 166g>664cal>40%

carb/prot/fat
40/40/20

5 meals>332cals/meal

fat intake>through out the day
carbs> untill 5pm
protein> increased after 5pm

[sumisan]

I say do what you feel is right, I think 40 40 20 is really good, your deficit may be a little high but our a guy so you might not have any trouble.

Thanks for the comment BTW

There are alot of neg when it comes to extreemities it seems, I keep getting emails from people telling me I am dumb and will end up fatter. Talk about great for motivation. I guess they assume that you haven't done your homework and made a rational decision. For me, I decided to do the Velocity diet because I was unmotivated and stuck. I need the motivational boost of seeing the scale go down so I can continue with healthy eating. Really it was either that or subsist on chocolate and cookies. (seriously that is where I was heading due to lack of motivation ad 6 months of SLOW loss)

Anyway to each his own.

[sumisan]

I agree.... TO THE VERY END!!!! ***minds eye: 10,000 angry men lunge into battle*** LOL

Same thing here, if you need motivation my friend

[FrostFox]

No carbs after 5pm... that's a bogus idea, but a popular myth unfortunately. Your body needs carbs all the time. It needs carbs to help build and maintain muscle while you sleep.

Eating fruits is fine. The high GI index is misleading, as the sugar in fruit comes from fructose, which is harmless for you in amounts under 50g per day. Don't neglect fruit.

[AntonBachuk]

Originally Posted by FrostFox

No carbs after 5pm... that's a bogus idea, but a popular myth unfortunately. Your body needs carbs all the time. It needs carbs to help build and maintain muscle while you sleep.

Eating fruits is fine. The high GI index is misleading, as the sugar in fruit comes from fructose, which is harmless for you in amounts under 50g per day. Don't neglect fruit.

Alright, but othet then that do you think the plan is ok?

[AntonBachuk]

Originally Posted by sumisan

I agree.... TO THE VERY END!!!! ***minds eye: 10,000 angry men lunge into battle*** LOL

Same thing here, if you need motivation my friend

lol 10,000 hungry man.....

[chig007]

hey bro good luck... just a tidbit if advice, when you do come off this diet and you can't keep at it after a month or so, make sure you increase your caloric intake slowly. Drastic increases will see an influx of fat gain. This is because your body will be somewhat used to getting very little calories and then when you take in a lot more it will want to store it as fat, thats why a lot of people are saying you will gain it back. Just make sure you are very careful increasing the calories little by little and noting the changes that occur.

Cheers and Good luck.

[AntonBachuk]

Thank You! Good advice.

[AntonBachuk]

its kinda depressing knowing that if i keep doing what im doing i will loose 17lb in 28 days but that would mean unhealthy loss including muscle loss in it, but if i follow the healthy way eating according to my micro's and daily intake of 1660cal a day i wont loose that much weight fast, its aimed to loose 2lb a week but of pure fat, i dont know....; should i do what i did and drop the 17lb and then start a new thread doing it the healthy way and try to loose another 15lb so i can get to my goal..or just do it right starting today and not reach my goal by sep 6th? i really dont know, wat u guys think?

[Sammy_Koelle]

Originally Posted by AntonBachuk

how does this look?


weight=86.18kg
height=167 cm
age=20

BMR= 2217.67cal

Daily En. Burned=2661.204cal

Diet calrie intake=1660cal (in order to loose 2lb a week)

Protein= 166g>664cal>40%
fat= 36.9g>479cal>20%
carbs= 166g>664cal>40%

carb/prot/fat
40/40/20

5 meals>332cals/meal

fat intake>through out the day
carbs> untill 5pm
protein> increased after 5pm

lower the carbs & up the fat%
you dont have to stop eating carbs after 5 you should just eat less of them as the day goes on.If you can try to get all of your carbs from fruits

[Sammy_Koelle]

Originally Posted by AntonBachuk

its kinda depressing knowing that if i keep doing what im doing i will loose 17lb in 28 days but that would mean unhealthy loss including muscle loss in it, but if i follow the healthy way eating according to my micro's and daily intake of 1660cal a day i wont loose that much weight fast, its aimed to loose 2lb a week but of pure fat, i dont know....; should i do what i did and drop the 17lb and then start a new thread doing it the healthy way and try to loose another 15lb so i can get to my goal..or just do it right starting today and not reach my goal by sep 6th? i really dont know, wat u guys think?

i think you should do it the right way & stop looking at the scale so much.

[AntonBachuk]

hows 30/40/30 sound?
120g of carbs
160g of protein
53g of fat

[GiftedLiftin39]

holy **** bro!, looked at your transformation pictures.

dam nwhe nyo ustarted out you had insane gyno!

your nipples werent even they same size!


but now they evened up and your lookin good bro!

good luck and keep on it.