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View Full Version : Need To Lose Weight Please Give Advice!!



bigeasy21
01-21-2011, 09:48 AM
I need to loose weight for a military physical, I'm in decent shape so no exercise will be too much. I don't care if the weight I lose is fat, muscle, or both. I just need to shred pounds FAST. Please Help

alexl53
01-21-2011, 10:02 AM
Hit the weights hard, lower carb intake, eat lots of protein, eat decent amounts of fat, and stay ~500 under maintenance.

Also check out the stickys in the losing fat section.

wildthings
01-21-2011, 10:06 AM
Eat below maintenance calories and do some cardio after lifting.

coopermax
01-21-2011, 10:09 AM
^ this

bigeasy21
01-21-2011, 12:26 PM
how do i find my maintenance

WonderPug
01-21-2011, 12:35 PM
^ See: http://forum.bodybuilding.com/showthread.php?t=121703981

Consume 10% to at most 20% below maintenance.

Insure protein intake is at least 1.0 to 1.5 grams per pound of lean body mass.
Insure dietary fat intake is between 0.45 and 1.0 grams per pound of bodyweight.
Compose the remainder of your calories from your preferred mix of protein, fat and carbs.

Expect to lose about 1 to 2 pounds per week. When weight loss slows, adjust caloric intake as your maintenance caloric intake will drop as bodyweight decreases.

If you need more rapid weight loss, consider a Very Low Carbohydrate Ketogenic Diet (VLCKD), which is likely to result in a significant and rapid reduction of weight due to water loss.