I know this will depend on a lot of factors but I have been very inactive since about April with moving and starting a new job and now getting to the point where life is back under control and want to start getting after it again.
I am coming in at about 186lbs. right now but my race weight 1.5 years ago was about 165. How fast can I figure to lose the weight?
Also what are some thing to consider to see that weight come off?
Can I have most of it off by Christmas?
20 is a lot but depending in how hardcore you want to get you can get close. Cut out simple carbs, non lean protein, eat vegan once or twice a week. Drink lots of water. If you need a plan I can help you out. Oh and you have to workout too.
A pound of fat is about 3500 Calories so 70000 Cals in 20 lbs. There are about 60 days until Christmas so you would have to be at an 1160 Cal deficit every day until then.
Yes, you could do it but do you really want to?
jaretj
I think you could have most of it off by Christmas. 5-6 hour bike rides are amazing at melting off fat. Do one of those per week, and then work out 1 or 1.5 hours every other day of the week. Eat healthy. That’s what I would do.
I am in a similar situation. Maybe we should bet each other to see who can lose the most by April 1st, which is roughly 20 weeks away.
I am switching to salads for lunch, lots of yogurt, and focussing on eating more raw vegetables.
Good luck
I lost ~50 lbs at about 2lbs /week. I think that’s about the threshold ‘they’ say is safe? You have to be super disciplined about what you put in your mouth and get used to feeling hungry…
Lots of this:
http://i481.photobucket.com/albums/rr175/JustinrSB/blow.jpg
And none of this:
http://i481.photobucket.com/albums/rr175/JustinrSB/blackberry_nutrition.jpg
And you will be at race weight in no time at all.
.
I’ve dropped 50 pounds in 4 months before … Though I wouldn’t necessarily say it was healthy. I was running a 1500+ calorie a day deficit and working out 12 - 14 hours a week. Given, I was a bit out of shape at the time (though not super far) I also put some power on during the loss in weight. Made a huge difference in my ability to climb.
As others have said … it takes a lot of discipline. I had to monitor everything I ate, even the little stuff like licking the peanut butter off the knife. It was calories in - calories out for me, but I did cut out soda and all simple sugars (I really missed my Skittles).
A pound of fat is about 3500 Calories so 70000 Cals in 20 lbs. There are about 60 days until Christmas so you would have to be at an 1160 Cal deficit every day until then.
Yes, you could do it but do you really want to?
jaretj
Same experience here. I recently lost 20 lbs (coming off of 5 months of being sedentary due to a lower back injury). It took me ~5 months. I used myfitnesspal.com and was able to lose ~1lb/wk pretty easily. There were some weeks where I was VERY disciplined and lost 2 lbs but that takes a lot of willpower to be in that state of deprivation for that long. It might be theoretically doable, but mentally it would be brutal (for me at least).
I’ve dropped 50 pounds in 4 months before … Though I wouldn’t necessarily say it was healthy. I was running a 1500+ calorie a day deficit and working out 12 - 14 hours a week. Given, I was a bit out of shape at the time (though not super far) I also put some power on during the loss in weight. Made a huge difference in my ability to climb.
As others have said … it takes a lot of discipline. I had to monitor everything I ate, even the little stuff like licking the peanut butter off the knife. It was calories in - calories out for me, but I did cut out soda and all simple sugars (I really missed my Skittles).
This will obviously work, but if your goal is to get fast, this is probably not the best way. When I run a deficit like that for more than a couple of days, my run paces and bike power production go straight to hell. For me I have to be in a deficit like that over a week (ie 1500 cals per week under not 1500 cals per day). At 1500 cals per week, I can maintain most workouts and lose weight, though eventually even that starts to erode my training, but it take more like a few weeks for me to notice it and by then I have dropped a pound or so.
Bottom line, prioritize, is it good training or weightloss that is number one. doing either one optimally is contradictory to the other in some respect.
are you sure you didn’t mix up your pics?
Use the Floyd Landis approach: Don’t eat for a week. You won’t lose twenty but you will lose a lot if you can put in some long slow training.
+1 for this.
I was approximately 186lbs at the start of the year and between then and April I lost about 6lbs, mostly through preparation for a Charity cycle ride across Europe, this included a very high volume of cycling, including century rides at the very least every other weekend. At 5’10, 180lbs wasnt and ideal race weight, especially for someone whose runner was a key limiter of his performance. Discoved this app, and have consequently dropped another 19lbs in the last 6 months, despite a much lower volume of cycling due to a few injuries. Ultimately you burn more calories than you put in, you lose weight - this app has helped me do that over what I consider IMO, a ‘safe’ timeframe - that said, I am not a nutritionist of doctor, but make that statement out of commonsense.
I’d say if you want to lose weight and yet keep up solid strength and energy from training, don’t lose more than 2 lbs/week. I did that for awhile. It’s also best to do it towards the start of your season. If you do it later (like I once did), you start to really lose energy on those hard workouts and it adds up to a lot of fatigue. 2 lbs/week is about 1000 cal a day deficit from what you expend. There’s a bunch of websites and phone apps that make keeping track pretty easy, but they’re very subjective, so you have to kind of base on feel. Also, weigh yourself frequently. I’d say at least 15 is possible by Christmas if you start now.
It’s reasonably straightforward to lose 2-3lb a week if you’re starting from an overweight position and training hard, and eating right.
No grains, no fruit, no dairy, no meat (if you can manage), no processed sugars etc.
Basically:
Eat lots (read a Sh*t load) of vegetables. darker the color the better: dark greens, reds.
Drink water all day, when you feel like you have been to the bathroom 16 times… drink some more.
Exercise Long and slow. You probably will start to feel sluggish from the massive calorie deficit so those hard workouts will be problematic. But long and slow is always doable.
Saturday pick one meal out of the day and let yourself eat absolutely anything you want (carbs, candy, dairy, meat, whatever), but only this one meal. Right after that meal, try and get a workout in roughly 30 minutes long. Continue to drink lots of water.
You will shed the pounds, be grumpy, be very hungry, be tired, etc. BUT only for the first few days!! Then you will start to feel better than ever! And most importantly, you will lose the 20lbs guaranteed.
Good luck.
For a real good plan, check out “The Slow-Carb Diet.” Tim Ferris has a good book on it… some people disagree, but it helped me and many, many people I know help lose those tough pounds. So seriously goodluck! hope it works.
You need to drink a lot of ASEA water, and wear your unicorn bracelet, that sends electromagnetic waves to keep you in balance. And you need to take huge dump every day.
http://forum.slowtwitch.com/gforum.cgi?post=3807244;search_string=asea%20water;#3807244
http://forum.slowtwitch.com/gforum.cgi?post=4250647;search_string=pseudoscience;#4250647
http://forum.slowtwitch.com/gforum.cgi?post=3892900;search_string=poop;#3892900
And you need to take huge dump every day.
Three bowls of Colon Blow™ a day and you’re set.
You need to drink a lot of ASEA water, and wear your unicorn bracelet, that sends electromagnetic waves to keep you in balance. And you need to take huge dump every day.
http://forum.slowtwitch.com/gforum.cgi?post=3807244;search_string=asea%20water;#3807244
http://forum.slowtwitch.com/gforum.cgi?post=4250647;search_string=pseudoscience;#4250647
http://forum.slowtwitch.com/gforum.cgi?post=3892900;search_string=poop;#3892900
But, you have to use the “squatty potty” when you take a dump otherwise it won’t work.
A pound of fat is about 3500 Calories so 70000 Cals in 20 lbs. There are about 60 days until Christmas so you would have to be at an 1160 Cal deficit every day until then.
Yes, you could do it but do you really want to?
jaretj
This thread is complete.