Losing 4 % body fat in 30 days?

romain92311

Hello,  I am in the process of getting in the police academy and the minimum requirements for body fat is 22% for men.  And I am apparently 26% .  The nurse told me I have to go down to 208lbs  from 222lbs.  She told me I can do that in 30 days.   My question is : is that possible?  It look really tight.  It's been a week and  I'm down to 218,  by eating around 1800 calories a days,  about an hour of cardio a day, and a lot of proteins and vegetables.   If any of you have advices I take it.  Thank you. 

lilangelofgod247

Have you considered doing low carb? At least until you can get into the program? You can lose literally 15 lbs or more in two weeks by eating low carb. Just eat meats and vegetables everyday. Ex: Eggs for breakfast, salad with meat and vinegar and oil for lunch, baked/grilled chicken breast and broccoli for dinner. Cut out all added sugars in your diet. Don't drink soft drinks and if you drink coffee or tea drink it black/plain without adding any sugar. There are plenty of websites that have a list of foods that you can eat while doing low carb. It's a diet I follow when I need results fast. Atkins.com is where you can get a list of low carb foods.

romain92311

Yes, I am eating between 110 and 160 grams of carb a day. I Can't go any lower than that. A I drink about one gallon of water a day.

Out_of_Bubblegum

I went through boot camp with a few guys who came in on weight waivers... They had to drop to within BMI limits within the first 5 weeks of training or they were sent back to day 1 - if that still didn't work, they were out. All of them survived and ALL of them dropped all the weight well within the time limits. I can say with a certainty, that it can be done.

It is not easy - it requires dedicating a good portion of your day to exercise. I do not recommend it unless you have no other choice.

I would say based on your time remaining, that you *might* make it based on what you are doing and your current rate of loss... but it's not guaranteed. The first week is usually the easy loss, then after that it slows down a lot.

At minimum I would suggest adding bodyweight exercises 5 days/week (pushups, pullups, situps, squats), and adding a 2nd round of cardio / day -- preferably HIIT. This will have the added benefit of preparing your body for the physical demands of the academy.

terbusha

14 lbs in a month is a bit much. That is more than I like people to do, especially for long term. The issue is that as you do the large calorie deficit and lots of cardio, your metabolism drops in response, which makes it MUCH more difficult to maintain your results. Since it's only for a short period of time and for a specific purpose, you might be alright really going after it. You'll want to be careful though. I wouldn't go less than 1800 cal/day. You need a certain amount of fuel for your body to function properly. I would also include resistance training, to help protect your muscle mass, and do a macro ratio that is higher in protein.