How many lbs can I expect to lose per week?

[IronLoader]

I know 1lb is 3500 calories and on a deficit of 500 calories per day this means i will lose 1lb a week.

but if im on keto what range of lbs can i expect to lose per week?

Im hoping for around 3lb per week?

[Mark21087]

Won't loose 3 lbs. per week. Figure out how many calories you need and reduce it by 500 per day and that equals 1 lb. per week. 1000 equals 2 lbs. per week.

[Luke530]

if you have a food defecit of 500 cals + do cardio & weight training that burns about 750 cals per day... you have just burned 2.5lbs. per week...

remember LOTS of glutamine... and don't go into more than a 500 calorie defecit or you will put your body into starvation mode...

[sweetjesus]

To the above post,
Above all else, you want to lose fat while doing cardio.
The first 8-10 minutes of cardio breaks down glucose and then begins burning fat. So if he burns 750c a day, 50-60% of those will be carbs and or muscle. While 40-50% will be fat.
The most anyone can hope for without over exerting themselves would be 1.5-2lb(of fat) a week.

[Luke530]

Originally posted by sweetjesus
To the above post,
Above all else, you want to lose fat while doing cardio.
The first 8-10 minutes of cardio breaks down glucose and then begins burning fat. So if he burns 750c a day, 50-60% of those will be carbs and or muscle. While 40-50% will be fat.
The most anyone can hope for without over exerting themselves would be 1.5-2lb(of fat) a week.

first of all, that BS about your body only breaking down glucose is BS, unless you have high blood sugar at the time of exercise, you will burn fat, and depending on the intensity, you will burn either more carbs or fat... second, when liver glycogen is depleted, this is when you burn fat and muscle, this is why, unless you are walking, it is probably not good to do more than 25min. of cardio... if you want to go intense... do about 15-20min. of it. **** about carbs being burned and then fat being burned after your stores are depleted is not very accurate, it's just something you heard... get a book about it, learn how the system works, and you will be suprised.

Depending on how much bf you have, you can more than 2 (sometimes 3-4) or less than 1 per week

[kiwichick]

How does the glutamine supplementation help the fat loss?

[Luke530]

Originally posted by kiwichick
How does the glutamine supplementation help the fat loss?

it doesn't, not directly...

it helps you achive better body composition, because it's anticatabolic... 20-30g. per day will help you keep your muscle when cutting, very useful...

[sweetjesus]

Lol.
So you're telling me that he will burn all fat when he's doing cardio? Yeah. Alright.
Anyways, depending on the intensity the MOST you could hope for is a 40/60 ratio of fat and carbs burned unless you go on for over an hour.
So take roughly half of what you burned thru cardio and thats how much fat was lost.

[Luke530]

Originally posted by sweetjesus
Lol.
So you're telling me that he will burn all fat when he's doing cardio? Yeah. Alright.
Anyways, depending on the intensity the MOST you could hope for is a 40/60 ratio of fat and carbs burned unless you go on for over an hour.
So take roughly half of what you burned thru cardio and thats how much fat was lost.

I never said all fat... read my post again... and you can definately have a 60/40 ratio... anyway... the more intense your cardio, the better it is to have carbs in your system, unlike what you said... cardio in the morning will not burn any more fat than cardio in the middle of the day... it really makes little difference, especially if you are doing HIIT type cardio.

my point is that this:
"The first 8-10 minutes of cardio breaks down glucose and then begins burning fat"
is your basic, grade A, bull****.

peace

[chuck89gt5.0]

Ok well if what you guys are saying is true, what if you have absolutely NO carbs in your system?

[Luke530]

Originally posted by chuck89gt5.0
Ok well if what you guys are saying is true, what if you have absolutely NO carbs in your system?

it's not good for you... ketosis is not a natural state nor a good state to be in... plus the rebound effect of carbs would suck...

also, you would not lose fat any faster...

[chuck89gt5.0]

Well if that is true why are there so many people using a keto diet here? And many , if not everyone is reporting great results.

[Luke530]

there IS a rebound effect, period!

people with keto don't lose anymore than people on regular diets... aybe more water, since they have little carbs in them, but that's it.

carb starving lowers insulin sensitivity
unless you have very poor insulin sensitivity, don't go keto, it wont help you any more than a normal diet, and it's not exactly healthy either... people can debate this, but your body needs carbs...

[cobra 1015]

Well I don't know all about that glucose and other ****, but what I do know is that I have lost more then 1lb a week easy. I was origionally eating 3 meals a day (not the best thing to do) and recently switched to 6 small meals a day (better). In 2 months I lost 45 pounds the first month was unassisted the second month I took Stacker 3 (three times a day). I lost a consistent 5 lbs a week. I do cardio in the morning for 20 min right when I wake up and cardio for 20 min right after I lift. I have not felt a strength lose so unless I lost 45 pounds of water I was losing fat. I have gone from a size 44 waist to a 38 almost 36. I think if you are just getting started just go ballz to the wall lose the weight and don't worry about strength lose or any **** like that. Once you get down to a good goal weight and look good you can start a bulking phase. Their you can gain lean muscle on your slim body and some fat which is expected. Once that is all done you can get into a cutting phase where you worry about losing muscle. Just my .02 Good Luck!

[Luke530]

the more fat you have on you... the harder it will be to lose muscle... it becomes more prominent under 15%... also, if you are new to the scene, it's very likely as well

[BenLee]

I don't even try to lose more than 1 lb of fat per week. In fact...I don't even go below 2000 calories when trying to lose weight anymore. I'm more comfortable losing weight slowly while eating a good amount of food. I just feel so much better while losing it and you don't go through those carbohydrate craving phases.

[sandman23]

Hi cobra. I was interested to read your post, you have lost an enormous amount of weight. I was wondering when u do cardio after you lift, what kind of cardio do you do and do you stay in your fat burning zone heart rate or do you just go all out for 20 mins? Thanks bro.

[monos]

I dont understand how keto is unnatural for your body. Most ketoers i know eat a lot of salad and some veggies on the side along with their meat. Didn't our ancesters live mainly on a diet of meat and some veggies?

[sandman23]

hey guys i am just beginning a cutting program where i plan to hop on the stationary bike for about 20-30 mins immediately after i finish training. My question is should i take creatine after weight training/before cardio or wait til after cardio is completed then have creatine/whey post workout drink?

[kbarlage35]

Hi cobra. I was interested to read your post, you have lost an enormous amount of weight. I was wondering when u do cardio after you lift, what kind of cardio do you do and do you stay in your fat burning zone heart rate or do you just go all out for 20 mins? Thanks bro.

Hello :] I was reading through this and when I saw 'fat burning zone heart rate' it reminded me of something a trainer once told me, but I forgot what it was exactly. I'm so close to my weight loss goal and once I reach it, I want to really start gaining muscle bulk. But my main question right now is what is the 'fat burning heart rate zone'? Obviously it states what it is in its title, but how do I figure out what my fat burning heart rate zone is? Information on this would be awesome!!! thank you!

[Kjerski]

This topic is basically 8 years old, I didnt read it but there has been a lot of research done since then and my guess is that some of the information in this thread is wrong. If you need some help start a new thread and I'm sure someone will help you with your questions.

[bigintexas]

Hello :] I was reading through this and when I saw 'fat burning zone heart rate' it reminded me of something a trainer once told me, but I forgot what it was exactly. I'm so close to my weight loss goal and once I reach it, I want to really start gaining muscle bulk. But my main question right now is what is the 'fat burning heart rate zone'? Obviously it states what it is in its title, but how do I figure out what my fat burning heart rate zone is? Information on this would be awesome!!! thank you!

"Fat Burning Zone" is a lower intesity cardio work out where you heart rate for me is between 110 and 135. You burn less calories but a higher percentage of fat calories. For examples sake lets say
Low Intensity - 60-65% MHR / High Intensity - 80-85% MHR
Total Calories expended per min. 4.86 / 6.86
Fat Calories expended per min. 2.43 / 2.7
Total Calories expended in 30 min. 146 / 206
Total Fat calories expended in 30 min. 73 / 82
Percentage of fat calories burned 50% / 39.85%
*This math is not my work just a copy and paste but follows the principal well*

The first number before the / is fat burning zone the 2nd number after the / is cardio work out at a higher intensity. As you can see you burned 50% calories from fat on the low intensity, and 39.85% calories from fat at high intensity. But I always look at it like this you still end up burning more fat calories at the high intensity than the "Fat burn Heart Zone" and you end up burning alot more calories in general increasing your deficet for the day. I have a quite a bit of weight to lose before i'm happy, and when I do cardio on a machine that has that meter I ignore it and go for the higher intensity, seeing that fat burning heart zone seems to give people an excuse for being lazy and not working out better and truly trying to reach your goal. Don't get me wrong if there is a person who can't work out at the higher intensity for some reason *injury, medical* the lower intensity has its point and purpose. But don't let it cripple you.

Hopes this helps

[Fit_4Life]

I know 1lb is 3500 calories and on a deficit of 500 calories per day this means i will lose 1lb a week.

but if im on keto what range of lbs can i expect to lose per week?

Im hoping for around 3lb per week?

studies show that 2 pounds MAX should be lost per week.. anything more is unhealthy and will most likely come back

[lightningwatche]

Here is the bible of fat loss, which I heard from a sports nutrition PhD lecturing a bunch of coaches at my school:


You need glucose to burn fat. It is a biochemical fact. No glycogen in your muscles, your body will get sugar from the protein in your muscles, and lose weight very fast in the form of muscle.

It is true you burn a higher percentage of fat at low intensity, but you burn more total fat at high intensity. The more fast twitch muscle fibers you call into play, the more slow twitch is also called into play. The slow twitch are what burn fat, but you can't activate all of them without using some fast twitch too.

You can't burn the max amount of calories until you are in good shape. You can lose more weight per week later when your muscles are strong enough to keep up the intensity long. Until then, you won't lose as much from exercise, but can overtrain yourself. That is one reason why it is easier for fit people to lose fat. Higher testosterone is another reason, since it spares muscle.

Your glycogen stores can only be filled so fast. Any excess sugar in the blood goes into fat stores, and your body will later turn protein into sugar to get the fat back out. That is why you want many small meals and lots of fiber. Those of you with very long workouts once a week and huge post workout protein/sugar drinks may build more muscle, but you need to be careful so too much of it does not go to fat too. That is why I like to drop and do one set of pushups every 2 hours and have a more steady food consumption.

Glutamine is the most common amino acid in protein. It is probably 1/5 or more of the mass of the protein. If you eat 100g of protein per day, you are getting your 20g of glutamine. You don't need to supplement.

And even if you could lose 10 pounds of fat in one week, you would not want to. You probably have fat soluble food pesticides safely stored in your fat. Your body can easily handle small amounts. But if you release them all at once, you could get poisoned and sick.

As for your 3500 calories, you have to burn 8000 through exercise to lose a pound since more than half is carbs. If you diet, you only need to burn 4-5000, but it will be much slower than the excerise, and you won't have the protein sparing testosterone from the exercise. It is not just testosterone. Exericise activates testosterone receptors in your exercised muscles, so they will hang on to the protein more than unused muscles would.