im going from 0 cardio and ab work, to all out during the winter break. for 2 weeks im gonna go either 30-40 min (treadmill at speed 7.5 (i think its km/h since im in canada)), or 1 hour swimming, bodybuilding, and lots of ab work a day. im currently 16 y/o, an ectomorph, 6 feet tall, and 178 pounds. my body is what a 16 y/o ectomorph's body would be after 1 year of training going from 140 to 178 pounds. id say my bf is relatively low. i have almost no fat on anywhere on my body except my stomach, which is starting to stick out from excessive protein shakes and no cardio. so my question is, how many pounds of fat do you think i can lose over the winter break? and if it is hard to say, do you think at least i can make my stomach flat within these two weeks?
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Thread: how much fat can i lose?
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12-18-2005, 08:14 PM #1
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how much fat can i lose?
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12-18-2005, 08:42 PM #2
Theres really no way any of us can answer this question for you. There are far too many factors concerning your deit and metabolism. But in most cases, 2 weeks isnt enough to see a whole hell of a lot of results when youre cutting.
"Swim 2.4 miles. Bike 112 miles. Run 26.2 miles. BRAG for the rest of your life." IRONMAN TRIATHLON
Es gibt keinen anderen Teufel als den wir in unserem eigenen Herzen haben.
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12-18-2005, 08:45 PM #3
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12-18-2005, 08:49 PM #4
In my experience its not a good idea to mix in a couple weeks of trying to lose some fat within a bulking phase. I think you might just confuse your body. But if you do want to try and get rid of as much fat as possible... given your current measurements, the most you could probably lose is 2-4 pounds of fat, maybe some more in terms of weight if your body eats some lean tissue in there. For most people, they can only lose roughly 1 lb of fat per week healthily. IMO, extend this thing to more than just a couple weeks, meet your goals for fat loss, and then continue bulking.
"Swim 2.4 miles. Bike 112 miles. Run 26.2 miles. BRAG for the rest of your life." IRONMAN TRIATHLON
Es gibt keinen anderen Teufel als den wir in unserem eigenen Herzen haben.
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12-18-2005, 08:56 PM #5
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Originally Posted by crazygerman
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12-18-2005, 09:01 PM #6
Well, to limit your loss of lean tissue, have plenty of protein in your system all the time. I would invest in some casien protein if you dont have any already, in addition to the whey. Some people like L-glutamine to help limit their muscle losses too, but its effectiveness is debatable and some people consider it eneffictive on anything more than the level of a placebo. Me personally, placebo or not, I like it. As far as cardio every day... take a day or two off per week, let your body recover. Otherwise you will see more muscle loss.
"Swim 2.4 miles. Bike 112 miles. Run 26.2 miles. BRAG for the rest of your life." IRONMAN TRIATHLON
Es gibt keinen anderen Teufel als den wir in unserem eigenen Herzen haben.
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12-18-2005, 09:11 PM #7
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Well, You really need to pick a goal:
Bulking
or
Cutting
They are basically two opposing forces at all times of any training program, bulking = excess calories
cutting = Too little calories
so If you're really that worried about that stomach.. go for the cutting and keep your diet ok and your weight training regimin.. In a few weeks if you haven't lost weight .. you still might not have cut enough calories
Typical example(numbers will vary)
Pound of Fat= ~3500 calories
cutting calories by 500 a day EVERYday (It will seem harder then you think)
500 * 7 days a week = 3500 calories
Thats only a pound a week and a lot more discipline then you think.. Keep an eye on that in order to achieve your goal
If you do decide to bulk.. Keep those calories in excess.. especially post-workout, and keep training :-)Tommy O'Connor, MS CSCS
Registered Clinical Exercise Physiologist
tommytraining@yahoo.com
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12-18-2005, 09:13 PM #8
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12-18-2005, 09:18 PM #9
Take between 1 and 2 grams of protein per pound of body weight per day. Spread that out so youre never taking more than 40 grams at each sitting. Any more than that is too much for the body to absorb. Also listen to tommy gunz above, hes got a good point.
"Swim 2.4 miles. Bike 112 miles. Run 26.2 miles. BRAG for the rest of your life." IRONMAN TRIATHLON
Es gibt keinen anderen Teufel als den wir in unserem eigenen Herzen haben.
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12-18-2005, 09:25 PM #10
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12-18-2005, 09:32 PM #11Originally Posted by khomeini"Swim 2.4 miles. Bike 112 miles. Run 26.2 miles. BRAG for the rest of your life." IRONMAN TRIATHLON
Es gibt keinen anderen Teufel als den wir in unserem eigenen Herzen haben.
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12-18-2005, 09:42 PM #12
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Originally Posted by crazygerman
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12-18-2005, 09:51 PM #13
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12-18-2005, 09:54 PM #14
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12-18-2005, 10:11 PM #15Originally Posted by crazygerman
Khomeini to help preserve lean muscle I also recommend increasing and spreading out your protein intake. I would follow the general guidelines that CG has given then increase the amount of protein you consume during your post workout meal--when you body needs it the most and is primed to absorb it.
To help cut the fat cut the crap. No candy, sugar plumbs, or holiday cakes. No breads, sweet rolls, or refined flours belong in your diet. No juice, alcohol, or sports drinks.
These things may not give you a flat stomach over two weeks but at least you'll be moving in the right direction. Putting on muscle takes time and effort. Losing fat also takes time and effort.
Godspeed, now off to your quest.You can play the game or live the adventure.
Goals--To be able to do the following exercises:
Front Lever Pull-ups
Planche Push-ups
Muscle Ups
Human Flag
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12-18-2005, 10:25 PM #16
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12-18-2005, 10:28 PM #17
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12-18-2005, 10:37 PM #18
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Originally Posted by youknowryan
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12-18-2005, 10:39 PM #19
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