Best Diet and Workout to lose 60-70 pounds in 4 months

[feelthevibe]

Hey people i need some advice on losing 60-70 pounds in about 4 months. Im currently 5'7 (170cm) @ 260 pounds with about 40% BF. I need to lose this amount of weight by Mid to Late June, i am going to very commited but i do not want to use any fat burners. I just got a gym membership and im very motivated now. Could someone give me a type of diet and workout regime that would be geared towards this goal. Im looking to maximized fat loss and minimized muscle loss and keep my strength as well. Im hoping to have this down tonight so i can start first thing tommorow morning.

[Elwood83]

Hey people i need some advice on losing 60-70 pounds in about 4 months. Im currently 5'7 (170cm) @ 260 pounds with about 40% BF. I need to lose this amount of weight by Mid to Late June, i am going to very commited but i do not want to use any fat burners. I just got a gym membership and im very motivated now. Could someone give me a type of diet and workout regime that would be geared towards this goal. Im looking to maximized fat loss and minimized muscle loss and keep my strength as well. Im hoping to have this down tonight so i can start first thing tommorow morning.

It would be unhealthy to lose that much weight in that short a time frame. IIRC, max recommended weight loss is 2 lbs per week which is roughly half of what you are looking to do

[tabdus]

hey man,
i will give you maybe 40 lbs safely in 4 months but 60-70 is unrealistic and not really safe. a sound nutrition program along with hitting the weights hard should give you the results your looking for. make some short term goals as well. but be patient and remember you didnt get to your bf% in 4 months so dont look to lose it in the same time. good luck.

[feelthevibe]

ok so if you give about 40 pounds safely then what diet and workout program would best suite for this type of goal?

[gecko2424]

anorexia

[tabdus]

hey buddy check out this thread to give you a idea of what to cut out.http://forum.bodybuilding.com/showthread.php?t=81315 . how many meals are you eating now? because basically you will need to consume 5-6 meals a day. you can check out the workout forums for ideas on a w/o plan. if you need a suggestion after that , pm me.

[noodlejoodle578]

If you don't know where to begin, start with some reading.

Burn the Fat, Feed the Muscle is a very good eBook.

Commit to a healthy lifestyle. Give it enough time, and you will get there. Good luck.

[b.spencer]

If you don't know where to begin, start with some reading.

Burn the Fat, Feed the Muscle is a very good eBook.

x^2

My diet was (and still is) based around BFFM. I swear by it.

And to the above posters who talk about 2 lbs per week max. That's not quite true. The actual rule of thumb is it is safe to lose 1% of bodyweight per week.

For most people in the "normal" range of weight, that is between 1.5-2 lbs per week. But, if you are very obese (like I was) several recent studies have shown that you can lose much more weight than 2 lbs per week safely.

A safe rate of loss is person specific. I personally lost weight at the rate the OP wants (15-20 pounds per month.) My body handled it well with very little lost muscle mass mass. But I was also super-morbidly obese when I started losing weight. There are not that many people who can handle that kind of rate as I was able to. My particular too much point was 26 lbs in a month. After that, I purposefully slowed my rate of loss to 15 lbs per month, and was very comfortable until I finished my cut.

[Striver]

I strongly suggest reading the ebooks sticked in Derek's contest prep section. They are a brilliant read.

[TheNormalMan]

If you need some ideas for workouts and nutrition, check out my journal. I've dropped almost 50 pounds in under five months with great increases in strength and even gaining some muscle my first few months. I have not lost any muscle since then.

[Irish Fan]

My diet was (and still is) based around BFFM. I swear by it.

.

What is BFFM ? Thanks

[b.spencer]

What is BFFM ? Thanks

BFFM = Burn the Fat, Feed the Muscle by Tom Venuto

I really like Derek's books, too, and they are free. His diet structure is very similar to Tom's.

[diamondcut89]

if you lose that much weight in such a short time, you will have excess skin. you don't want that.

[Irish Fan]

Derek? Where can I find them?

Thanks

[b.spencer]

Derek? Where can I find them?

Thanks

http://forum.bodybuilding.com/forumdisplay.php?f=71