Need to lose ALOT of weight in 8 months

poliky
poliky Posts: 3
in Health and Weight Loss
Short story: So I need to do boot camp training in around 8 months but i need to lose around 60 pounds in 8 months. Now prior to this very second i am typing this, like 2 years ago prior, i was the exact same weight i am now. See i started to work out and then i slowly got to my goal weight of 170 pounds i was around 177 pounds- with like 15% body fat. then as life took its toll i had a bunch of events happen and i started to slack off and i haven't done a proper work out session in a long time! I am now 243 pounds, lazy, and i am just wondering how the hell i gained this much wait in 2 years, albeit all i did was sit down, eat, and play video games nonstop. My main question is How do i lose 60 pounds in 8 months while also having the motivation to do it?


P.S.: ill update this with more info on myself i guess progressively
Edit: I'm kinda embarassed of running outside because i've gotten so much bigger it kinda bothers me to run around and feel my sides and chest jiggle - weird to say but it feels demeaning-. I lost ALOT of my strength, My chest can bench around 130 pounds, my arms curl 40 -both were done with 3 sets in the order of 5-8-3 multiple times over the past 3 months- i can only do about 9 push ups, i fail at situps, calve raises i can do 100 and same for squats, tried to do planks so many times but failed miserably, crunches are the same for the planks, like i understand try hard and ill see the progress over time but wheres the motivation? like the fact that i lost all my strength demotivates me as well

INFO

Age: 18-24
Weight:243
Height: 5'11
Gender: Male

JUST WANT TO THANK YOU ALL WHO COMMENTED! THANK YOU ALL!

Replies

  • _KitKat_
    _KitKat_ Posts: 1,066 Member
    This is 7.5lbs per month. It is doable but you will need to be strict and accurate, plus you should have your doctor supervise. Set MFP to 2lb loss (this is aggressive), get a digital scale and weigh EVERYTHING you put in your mouth. Liquids can be measured in cups. This should cover weight loss and get you to goal or just shy. For working out eat enough protein and strength train to retain lean body mass. Only eat 50% of your calories back that MFP or a machine tells you. Other option try TDEE method, exercise is already figured in. A 2lb per week loss is a 1000calorie a day deficient....so TDEE -1000, this is not the best and depending on height, sex and activity level may be too aggressive. Normal aggressive TDEE method weight loss is TDEE - 20%.

    As for motivation.... If you don't get your strength back, boot camp will kick your *kitten*. Plus boot camp is obviously a goal of yours, how would you handle that if you can't handle this. Also F anyone who makes you uncomfortable, go run if you want...at least you are doing something about it...BE PROUD
  • poliky
    poliky Posts: 3
    wow i dont even think 7.5 lbs per month is possible ._. like on terms of a healthy weight loss / month routine, and thanks for reminding me to put more info in as well as supplying me with some info.
  • tryclyn
    tryclyn Posts: 2,414 Member
    I would start here
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
    http://www.myfitnesspal.com/topics/show/1187899-in-place-of-a-roadmap-short-n-sweet-reposted

    And a good group to ask questions of
    http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
    (read the stickies first)
  • heybales
    heybales Posts: 18,842 Member
    As mentioned, do strength training to retain your muscle mass and your metabolism.

    Eat enough protein, 0.82 grams per lb of body weight. Fat at 0.35 lbs per lb weight, carbs is rest. Adjust the amounts as weight drops.

    Set goal to 2 lbs weekly, or 1000 cal deficit.

    Do NOT try to make the deficit bigger, or you will NOT reach the goal, because your body will fight you and take away that 2 lb weekly loss.
    And nothing like a 2 month plateau to kick your stress up a notch and finish out the failure of losing that fast.

    So that means eat back 85% of your exercise calories that you burn.

    Keep that 1000 cal deficit, or 2 lbs weekly, until you get down to 35 lbs left. If you are doing loads of cardio because you think useful instead of lifting weights, then at 40 lbs you need to change (cardio is worse on retaining muscle mass, helps burn it actually).
    At 35 or 40 lbs, switch to 1.5 lbs weekly.

    At 15 or 20 lbs, switch to 1 lb weekly.

    At 5 or 10 lbs, to 1/2 lb weekly.

    And really, if you make the deficit too big, you'll ruin all your hard work.
  • CA_Underdog
    CA_Underdog Posts: 733 Member
    kpost's advice is on-target. This is totally doable, but you don't have much margin for error, so her advice to measure accurately with a food scale and measuring cups is worth making a habit from the get-go. Don't eat too little. Strength training is key.
  • _KitKat_
    _KitKat_ Posts: 1,066 Member
    Get to a gym, even a hole in the wall with some free weights, if my 5'4" 37 year old female body can do heavy lifting, so can you.

    At this site..
    http://iifym.com/tdee-calculator/

    I put you at 22 years old with no exercise... It gave me these numbers....
    Calculate TDEEl Your BMR is: 2127
    CALORIES/DAY
    Your TDEE is: 2552

    They say not to eat below BMR, but if you do try for 2 lbs per week you would eat 1552 per day... But if you exercised 3 days per week...Your TDEE is: 2924 so you could eat 1924 calories per day, but do not eat exercise calories back. You would have to exercise those three days per week. That is probably your safest and best bet.

    Also technically a month has 4.3 weeks so....you have 8 x 4.3 = 34.4 weeks, we will say 34....60 ÷ 34 = 1.76 lbs you need to lose a week. If you post an average of 2lbs per week for 34 weeks that would be 68 lbs loss. This gives you that 8 lb cushion, and when you near goal it will be harder, your TDEE will go down because it takes less to fuel a smaller body, retaining muscle will help because muscle burns more calories than fat. You can also up you exercise and recheck your TDEE when you lose a substantial amount.
  • poliky
    poliky Posts: 3
    Thank you all so much, and THANK YOU especially Kpost !
  • 2013sk
    2013sk Posts: 1,318 Member
    First things first!!!

    Throw away any rubbish or junk you have in the house

    Get to the supermarket & stock up on healthy foods/dinners/snacks/protein/good fats etc

    Work out your BMR & TDEE

    Log on here

    Get exercising, Move, sweat, Move, Sweat - Do anything - Get your heart rate up!

    Drink lots of water

    YOU CAN DO IT!!!!!!!!!!!!!!!!!!!!!! Be determined & watch what you put into your mouth.

    Good healthy carbs, lots of fibre in your diet, veggies, fruit etc!!

    Good luck!
  • DringusDrungus
    DringusDrungus Posts: 12 Member
    I'm at the beginning of my adventure here too, mostly, but this time around I've been more successful and I wanted to share a couple tips that have been key in making this a lifestyle change rather than another crash diet.

    Planning ahead helps me a lot! If I'm driving home from a meeting and realize I'm hungry, I WILL get a hamburger, or three. But if I enter my food into MFP in the morning and bring healthy snacks with me wherever I go, I usually won't stop unless it's for a very major craving and I'm willing to do the work required to burn it off.

    The first few weeks were very hard for me when I minimized my fast food and nightly massive amounts of sugar. It almost hurt physically. I didn't restrict myself from anything, I just had to be willing to do the exercise required to work it off. You'll slip and feel like a failure and think you might as well eat everything you've been wanting for weeks, but 1200 calories of pizza doesn't have to equal a month long fast food bender. And the best part is, the cravings get easier, and all of a sudden you'll realize you're really looking forward to cottage cheese and veggies for lunch, and a peach IS a yummy snack.

    Strength training has helped immensely. I've lost weight doing cardio a million times, but never before did I get beautiful lean muscles, and have energy, and a strong desire to fuel my body with quality fuel so that it works more efficiently. While you're doing it it feels like the cruelest torture Hitler ever thought up, and you wish your heart would just get it over with and EXPLODE already, but it feels amazing when you're done, and I swear I feel fantastic for 48 hours.... right up until I do it again. Plus you can do it anywhere- don't need a gym or equipment. http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/ This is what I do. I'm not good at exercise or sports, and my cardio history was mild- exercise bike, then recently an elliptical. I saw/felt physical results from strength training in the first week.

    Good luck!

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