I've got 4 weeks til vacation & have about 10lb to drop

  • Posted by a hidden member.
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    Aug 17, 2015 12:01 AM GMT
    Hi fellas.
    Looking for some advice on dropping last few pounds. I am fairly active, at the gym 6 times a week for an hour at a time, combination of cardio & light weights. This is my current regime:
    * own weight session, free weights (bench press, squats, tris.. a plan the trainer made for me)
    *1hr class (mix of weights/cardio) mix of crossfit & body pump i guess (between 2 & 3 times a week)
    * 50min spin class x 3 times per week
    * walk for an hour 5-6 times a week.

    I am currently eating approx 1500 cal per day.

    My goal is to have a flat stomach for my trip, it's not quite there. I want some advice on what you think I could improve on.
  • Posted by a hidden member.
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    Aug 17, 2015 5:13 AM GMT
    You'll get hit on more if you bulk up. You're just going to end up making yourself look flat.
  • AMoonHawk

    Posts: 11406

    Aug 17, 2015 5:18 AM GMT
    Lot's of bicycling
  • Trackville

    Posts: 3

    Aug 17, 2015 12:34 PM GMT
    Hey Mister beachpro!
    Guys, try this amazing Military Diet! It fucking works big time.
    Add protein shakes using oatmeal and low fat milk before your workout - you'll need the energy.

    Drink at least 1,5 liters of water per day
    DAY 1

    Breakfast:
    ½ Grapefruit
    1 slice dark bread toast
    2 Tablespoons of Peanut Butter
    lot’s of coffee (obviously no sugar, but a little milk is ok)

    Lunch:
    1 can of water-packed Tuna (add scallions, spices etc to your liking)
    1 slice dark bread
    Coffee

    Dinner
    100g of any meat, preferably chicken or beef - grilled
    1 cup steamed broccoli or string beans
    1 small banana
    1 small apple
    1 cup non-fat jogurt

    DAY 2
    Breakfast
    1 egg of choice
    1 slice toast
    ½ of the grapefruit from yesterday
    ½ banana

    Lunch
    1 cup cottage cheese (add fresh chives, pepper, whatever)
    1 egg of choice
    a few unsalted crackers

    100g of grilled lean meat or 2 lean sausages – no bread
    ½ cup steamed broccoli or stringbeans
    ½ cup carrots
    ½ banana
    ½ cup vanilla ice cream or jogurt

    DAY 3
    Breakfast
    A few crackers
    1 slice cheese
    1 small apple

    Lunch
    1 egg of choice
    1 slice toast

    Dinner
    1 can of water-packed tuna
    ½ banana
    1 cup vanilla ice

    Day 4
    start from Day 1
    do this for max 7 days!

    cheers Eric
  • FRE0

    Posts: 4863

    Aug 17, 2015 6:47 PM GMT
    When my brother decided that he was a bit too heavy he just stopped eating for a few days; it worked. I used a different technique a few decades ago; I just refrained from eating one day per week.
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    Aug 18, 2015 9:33 AM GMT
    FRE0 saidWhen my brother decided that he was a bit too heavy he just stopped eating for a few days; it worked. I used a different technique a few decades ago; I just refrained from eating one day per week.


    Fasting does seem to have some health and weight-loss benefits, though I'm not sure that doing it for a few days at a time is supportable (especially if exercising).
  • Posted by a hidden member.
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    Aug 18, 2015 12:33 PM GMT
    Cut your carbs as low as possible, raise your protein some, and lower your calories.
  • Posted by a hidden member.
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    Aug 22, 2015 10:06 PM GMT
    Eat sensible, in smaller portions. Try getting hold of a good Fat Burner. If your Gym has a sauna, it would be a good idea to make use of it as well.
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    Aug 22, 2015 11:31 PM GMT
    Domino_dancer saidEat sensible, in smaller portions. Try getting hold of a good Fat Burner. If your Gym has a sauna, it would be a good idea to make use of it as well.

    Do saunas actually help in reducing body fat?
  • Posted by a hidden member.
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    Aug 22, 2015 11:50 PM GMT
    beachbro said
    Domino_dancer saidEat sensible, in smaller portions. Try getting hold of a good Fat Burner. If your Gym has a sauna, it would be a good idea to make use of it as well.

    Do saunas actually help in reducing body fat?
    All a sauna does is reduces water weight because you sweat it out.
    Cutting sodium from your diet and drinking lots of water would have the same effect.
  • SwimBIkeRun94...

    Posts: 480

    Aug 30, 2015 2:19 AM GMT
    At least for me, it takes longer to see visible reduction in body fat than an increase in muscle growth.

    If you're truly eating 1500 calories a day, I'd make those mostly protein and lift, lift, lift.

    Muscle will pop up faster, and I'm guessing you are doing this to increase your chances of getting laid on vacation. Good for you. Pop out those pecs a little more and grow the biceps; they'll distract people from the body fat percentage.

    Do 100-150 push ups every morning and you should do just fine. icon_smile.gif
  • Posted by a hidden member.
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    Aug 30, 2015 5:43 AM GMT
    Lol at the advice in this thread. Honestly op your doing way to much cardio to promote fat loss. If your doing that much and your not getting any results it means you need to increase the amount of cardio your doing. That is how fat loss works you either need to increase activity level or decrease the number of calories your eating. Since you already doing a stupid high amount of cardio it's probably going to be to taxing to up the cardio, at the same time your calories are already really low at 1500 which means again if your stalled on losing weight you would need to reduce the amount of calories your taking putting you at an even lower number. In my opinion you only have two options.

    1. Start to reverse dieting. Depending on how long and consistent you have been at 1500 calories your metabolism is probably shot. Reverse dieting should help kickstart your metabolism after the first week which would mean week 2-4 you would in theory actually get leaner from the sped up metabolism making you leaner.

    2. This is kind of risky because it could backfire but if you want to look tighter and leaner for the first day or two of your trip start drinking 2 gallons of water a day 1 week out then the day before your trip only drink 1 gallon, finishing that gallon at 6pm and don't drink any water besides small sips throughout the first day of your trip. Then again the second day just do maybe half a gallon because that would be way to long to hold off on drinking water. Also 1 week out drop your carbs to like 30-50 grams a day up untill the day day before you leave. Then start to carb load with like 120-170g it really depends on how you react to carbs. You should wake up the first day of your trip leaner looking. Eat small portions (maybe 30g or so) of carbs with like 25g of protein every 3 or so hours the first day of trip. Since you did the whole water manipulation thing your muscles should be sucking up all the carbs your giving it while not retaining any sub q water.

    oh and option 3. Deal with the fact that your not the way you want to look and just be happy. There is no way to drop 10lbs (of fat) in 4 weeks especially under the training and dieting your doing.
  • Posted by a hidden member.
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    Sep 03, 2015 2:24 AM GMT
    give up wheat ..maybe also dairy for a few weeks. Then pig out on vacation… LOL.
  • Posted by a hidden member.
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    Sep 16, 2015 4:01 PM GMT
    The thing with RJ Forums, if there are two or more replies it cannot be removed or deleted. That's the funny thing about this Forum, the user who posted it has already been on vacation. And hopefully achieved his shredding goal? Maybe a few years from now, this Forum will still be here and users who read it for the first time will post replies. Thinking to help the guy out.
  • ChicagoSteve

    Posts: 1276

    Sep 19, 2015 11:37 AM GMT
    Hey OP, give us an update. What was the outcome?
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    Oct 09, 2015 7:39 AM GMT
    Update on this thread, I looked damn fine on my holidays but have just had a month off with no weights and only walking/running for cardio so back into it from tomorrow. Planning on trying one of the 12 week programs on here...
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    Oct 09, 2015 1:20 PM GMT
    beachbro saidUpdate on this thread, I looked damn fine on my holidays but have just had a month off with no weights and only walking/running for cardio so back into it from tomorrow. Planning on trying one of the 12 week programs on here...
    Thank goodness you brought an end to this Thread. Hopeing you managed to look mighty fine on your vacation?