please help asap fat loss problem

DOZERWDP1 · 03-26-2008, 09:42 PM

my name is dan i am 19 yrs old 6ft 3inchs tall i weigh 278 pounds and i am somewere between 20-22 % bodyfat with a 40 inch waist by june 26 i would like to be 235 with a 36-38 waist and around 16.5 % bodyfat. i wrote up a plan tell me how it sounds and if you know a better 1 please let me know --- liquids/water, crystal light food/ oatmeal with 1 scoop of natural peanut butter for breakfast the rest of the day broiled or baked chicken turkey tuna and eggs i try to keep my carbs under 50 grams a day ill be working outdoors starting april 1st doing labor work and i wanna do cardio 6 days a week for 45 min mainly on eliptical i drink tons of water i take a fiber supp to help wit da poop and i take a multivitamin besides that nothing else wanna start hydoxycut hardcore or lipo 6 - 2 months prior to my goal date if anyone sees flaws in my plan or has advice for me or wants to do a major help and write me a diet, exercise and cardio plan anything can help thanks guys hopefully someone can help me also was considering winny or clen let me know what yous think i want this bad i am a powerlifter with a gut wanna become a bodybuilder my lifts 1rm are bench 490 squat 625 deadlift 545 thanx for the help

**ZackKnight** · 03-26-2008, 09:50 PM

There's no way you can lose that much fat by june. It's only safe to lose 1 to 2lbs a week man. You'll end up having some bad issues if there's more than that lost.

DOZERWDP1 · 03-26-2008, 10:08 PM

do u think 25 pounds in 3 months is possible if u think so any help how i still wanna try for 40-45 pounds but i guess ill have to accept what i end up with but i know this im gunna bust my balls diet hardcore an run my ass off i want this so bad if i fall short of my goal atleast i know i put every drop of sweat blood and tear i had in my body towards that goal thanks for the reply any diet or any certain routine u know or have in mind and i wouldnt mind losing a little bit of hard earned muscle i have strength and size to spare this gut is just so desgusting

**ZiR RED** · 03-26-2008, 10:14 PM

Generally you shouldn't loose more than 1% of your bodyweight per week.

If you loose more you will suffer negative effects due to the survival adaptations the body has developed from 10's of thousands of years living as paleolithic man. These include, but are not limited to: lowered metabolism, muscle utilized for fuel while fat is spared, depression, loss of bone mass, loss of strength, loss of sex drive, decreases in metabolic and androgenic hormones, etc.

Now, if you'd like we can talk about more efficient ways to drop body fat. One of which is taking the elyptical out of your workout.

Br

DOZERWDP1 · 03-26-2008, 10:18 PM

yea lets talk more help me please what diet and exercise should i use could you break me down a plan from now till june 26 and tell me what i need to know

**ZackKnight** · 03-26-2008, 10:34 PM

the elliptical isn't terrible if you have knee problems, but other than that it's more for low intensity.

DOZERWDP1 · 03-26-2008, 10:42 PM

i dont have knee problems its just my shins hurt bad as hell when i do treadmill .... what is better treadmill or outdoor runnig

**JakeVendetta** · 03-26-2008, 10:43 PM

Outdoor running.

DOZERWDP1 · 03-26-2008, 10:53 PM

how many times a week should i do cardio when i run outside how long and or what distance should i jog or sprint also hows my diet sound can i have sum diet advice 50 grams of carbs a day sumtimes less around 250 gram protein a day an peanut butter for healthy fat does anyone know any good diets or can make me 1

**JakeVendetta** · 03-26-2008, 11:04 PM

That would be alot to cover in one post so i'm going to make you do some of the work by reading this thread:
A Unique Combination of Science and Experienced Pre-Contest Advice by Layne Norton
Read, reread, apply. If your looking for a more extreme diet, you may want to consider a ketogenic diet (tkd or ckd seem to be the most applicable for bodybuilders).

Running on your non weight training days do some HIIT training. Start out just doing 1 min Hard sprint, 1 min walk... start out doing 7-8 and work your way up to around 10 (no need for more), and just keep pushing yourself the unfortunete part of doing HIIT outside is that you cant control the increase in intensity as easily as on a cardio machine so you may (strongly reccomend) want to get a heart rate moniter and get your HR in the upper limits of your target HR for sprints, and when comming off of the sprint go down to around 120 BPM.
On weight training days consider doing LI cardio (if your following Laynes article i listed above for diet), and do it in a portion of your day when your going to be carb restricted.
Other will give their advice i'm sure... just giving my opinion.

DOZERWDP1 · 03-26-2008, 11:14 PM

wow jake thanks alot for so much help any info u have share with me you know u shit and thanks to zack and zir hopefully the help will continue to keep coming i need every bit of help i can get wat kind of diets are tkd ckd

DOZERWDP1 · 03-26-2008, 11:18 PM

another quick question does sex and or masturbation effect strength or weight loss ? and jack im printing that article you sent me ima read it a couple times and base my plan off that thanx again

**ZackKnight** · 03-26-2008, 11:43 PM

you burn 500 calories for every hour of sex.

with masturbation, you're just getting one of ur forearms stronger than the other