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  1. #1
    Banned PrincePersian26's Avatar
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    Can I lose 10 lbs of fat in 2 weeks with this routine/diet? (reps)

    I am 5'11, 5 feet 11 inches, and 15.7% body fat. That is a little too much fat for me. I have been bulking for about 4 months, but its time for me to shed this +25 lbs of fat that I have on me, because I don't like it!

    Based on my BMR, I metabolically burn about 1500 calories, and temperature regulation + activity burns approximately 1500 calories more. Therefore, I burn about 3000 calories. I hope to be more active during a cutting cycle and burn about 4000 calories/day. I will keep up with my regular bulking work out, but also add cardio (mainly an hour or two of basketball 4x a week).

    I want to be on roughly a 1500 calorie diet of 2 protein shakes a day, 4 eggs for breakfast, lots of milk, LOTS of water, chicken breast or salmon, vegetables, 1 or 2 slices of wheat bread a day, fruit, multivitamin, and fish oil.

    Will this let me shed 10 lbs of fat in about 2 weeks? Serious answers please, and I will rep obviously as much as I can. Oh, and I dont want to lose much muscle either!!!

    Here is a current picture of me. http://i3.photobucket.com/albums/y90...1-27210136.jpg . Yes, I do look very skinny but I do have about 16% body fat which mostly resides around my stomach area and sides, which I dont like!
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  2. #2
    Dropping body fat TelusLob's Avatar
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    Do the math.

    4000 calories per day..

    To lose 10 lbs over two week span, you'll need to be at a 17500 cal deficit per week, or roughly 2500 per day.

    You might be able to do a PSMF, but even then, not sure you'll make it (not at least fat)
    Aug of 2010 - 330 lbs <--- Never Forget
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  3. #3
    Banned PrincePersian26's Avatar
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    Originally Posted by TelusLob View Post
    Do the math.

    4000 calories per day..

    To lose 10 lbs over two week span, you'll need to be at a 17500 cal deficit per week, or roughly 2500 per day.

    You might be able to do a PSMF, but even then, not sure you'll make it (not at least fat)
    PSMF?

    Also, I wont lose much muscle will I?
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  4. #4
    Dropping body fat TelusLob's Avatar
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    Originally Posted by PrincePersian26 View Post
    PSMF?

    Also, I wont lose much muscle will I?
    Yes, you likely will at your relatively low body fat trying to do this.
    Aug of 2010 - 330 lbs <--- Never Forget
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  5. #5
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    Hmm..
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  6. #6
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    Originally Posted by PrincePersian26 View Post

    Will this let me shed 10 lbs of fat in about 2 weeks?
    No.

    You are too lean to lose that much fat that quickly. You might lose 10 pounds, but it won't be all fat.

    What's wrong with 5 pounds in 2 weeks? Will your life change?
    A diet isn't punishment. A diet is a way to reward your body with the wholesome, nutritious food that it needs. Your body composition is a direct reflection of what you put in your mouth.
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  7. #7
    Registered User Electricheadd's Avatar
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    Originally Posted by PrincePersian26 View Post
    I am 5'11, 5 feet 11 inches, and 15.7% body fat. That is a little too much fat for me. I have been bulking for about 4 months, but its time for me to shed this +25 lbs of fat that I have on me, because I don't like it!

    Based on my BMR, I metabolically burn about 1500 calories, and temperature regulation + activity burns approximately 1500 calories more. Therefore, I burn about 3000 calories. I hope to be more active during a cutting cycle and burn about 4000 calories/day. I will keep up with my regular bulking work out, but also add cardio (mainly an hour or two of basketball 4x a week).

    I want to be on roughly a 1500 calorie diet of 2 protein shakes a day, 4 eggs for breakfast, lots of milk, LOTS of water, chicken breast or salmon, vegetables, 1 or 2 slices of wheat bread a day, fruit, multivitamin, and fish oil.

    Will this let me shed 10 lbs of fat in about 2 weeks? Serious answers please, and I will rep obviously as much as I can. Oh, and I dont want to lose much muscle either!!!

    Here is a current picture of me. http://i3.photobucket.com/albums/y90...1-27210136.jpg . Yes, I do look very skinny but I do have about 16% body fat which mostly resides around my stomach area and sides, which I dont like!
    Don't waste all that effort you put in bulking by cutting like an idiot. Take your time and
    go for a 1000 calorie a day deficit and be sure to eat your protein and keep lifting.
    My Reverse Diet Log
    http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
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  8. #8
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    Originally Posted by Electricheadd View Post
    Don't waste all that effort you put in bulking by cutting like an idiot. Take your time and
    go for a 1000 calorie a day deficit and be sure to eat your protein and keep lifting.
    Ok, so your saying I should lose the fat slowly by doing a 1k calorie deficit for a few months, then bulk??
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  9. #9
    Registered User kusok's Avatar
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    Originally Posted by PrincePersian26 View Post
    Ok, so your saying I should lose the fat slowly by doing a 1k calorie deficit for a few months, then bulk??


    more like a 300-500 calories deficit/surplus, losing/gaining 1 lb per week at the very most.
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  10. #10
    Registered User ejthomp's Avatar
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    Originally Posted by PrincePersian26 View Post
    Ok, so your saying I should lose the fat slowly by doing a 1k calorie deficit for a few months, then bulk??
    You run a 500-1000 calorie deficit until you are happy with what you see in the mirror.

    Then if you want to, you bulk.

    You are almost thin enough to successfully bulk now. You could recomp.... I'd suggest spending about a month or so to lose 10 pounds then spend about six months slowly gaining that 10 pounds back while lifting like a madman.

    It sounds like you are just in too much of a hurry to cut or to bulk. This is going to take time....there is no rushing it.

    Be happy. You have a body that many guys here would love to have. Sculpt away.
    A diet isn't punishment. A diet is a way to reward your body with the wholesome, nutritious food that it needs. Your body composition is a direct reflection of what you put in your mouth.
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  11. #11
    Registered User Electricheadd's Avatar
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    Originally Posted by ejthomp View Post
    You run a 500-1000 calorie deficit until you are happy with what you see in the mirror.

    Then if you want to, you bulk.

    You are almost thin enough to successfully bulk now. You could recomp.... I'd suggest spending about a month or so to lose 10 pounds then spend about six months slowly gaining that 10 pounds back while lifting like a madman.

    It sounds like you are just in too much of a hurry to cut or to bulk. This is going to take time....there is no rushing it.

    Be happy. You have a body that many guys here would love to have. Sculpt away.

    ^^^this^^^
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  12. #12
    Banned PrincePersian26's Avatar
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    Originally Posted by ejthomp View Post
    You run a 500-1000 calorie deficit until you are happy with what you see in the mirror.

    Then if you want to, you bulk.

    You are almost thin enough to successfully bulk now. You could recomp.... I'd suggest spending about a month or so to lose 10 pounds then spend about six months slowly gaining that 10 pounds back while lifting like a madman.

    It sounds like you are just in too much of a hurry to cut or to bulk. This is going to take time....there is no rushing it.

    Be happy. You have a body that many guys here would love to have. Sculpt away.
    Thanks a lot. I will rep tomorrow since I am out of reps.
    Last edited by PrincePersian26; 03-22-2011 at 02:43 AM.
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  13. #13
    Registered User SOJA's Avatar
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    Have a few chelo kebabs a day, it'll keep your stuff in check. Keep the deficit around 300-500 a day, 300 and some exercise, or just 500 without exercise. GL
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  14. #14
    Physiotherapist London mariya5321's Avatar
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    Replay

    Lose some weight by doing some exercise.
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  15. #15
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    1. You don't burn 3k calories a day at your size through BMR, "temperature regulation" (fyi this is generally built into BRM) and exercise.

    2. 10 lbs of fat would be a ridiculous caloric deficit, requiring you to spend hours daily doing hard cardio

    3. Like others said, slow down. Unrealistic goals are the #1 cause of failure.
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  16. #16
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    to answer your question, no you can't
    a lot of the lost weight would be muscle mass
    Eat like a horse, sleep like a baby and grow like weed.
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  17. #17
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    No, if it's even possible most of it would be water.
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