8 Weeks to change (Need Help!!)
TylerWhiite
Posts: 108 Member
Hey everyone, so in 8 weeks I am going on vacation with a friend. I want to lose as much stomach fat as possible. I am 6'3, and weigh 214 LBS. I also have a size 38 waist. I workout 6 days a week, and do about 20 mins of biking, and also basketball for cardio. My diet consists of: Chicken, Tuna, Broccoli, Eggs, Quest Bars, water, and green tea. Does anyone have any tips on how I can lose a ton of belly fat in these next 8 weeks? I'm losing weight each week, but I'm afraid I won't be where I want to. Anything helps, thank you!
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Replies
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2lbs a week is what is considered safe, however that is for those who have a lot to lose. You could realistically expect to lose 4-16lbs (.5 to 2 lbs a week).
It does not mater WHAT you eat but rather how many calories you consume.0 -
I also keep my carbs under 20G and eat less than 1500 calories daily.0
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No. As a male you should not be netting under 1500calories. If you only want to lose 2.5-3lbs than set MFP to .5 lbs a week and work from there.0
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2lbs a week is what is considered safe, however that is for those who have a lot to lose. You could realistically expect to lose 4-16lbs (.5 to 2 lbs a week).
It does not mater WHAT you eat but rather how many calories you consume.
I keep my intake under 1500 calories everyday. Not sure if I should bump it down to 1200 or not in order to be where I want. I would like to lose around 2.5-3lbs but my main goal is to lose my stomach fat, and I keep getting worried I won't be where I want to be in 8 weeks.0 -
Try intermittent fasting and DO NOT eat processed foods or foods with ingredients that you can't pronounce.
http://dailyburn.com/life/health/intermittent-fasting-methods/0 -
dmack073082 wrote: »Try intermittent fasting and DO NOT eat processed foods or foods with ingredients that you can't pronounce.
http://dailyburn.com/life/health/intermittent-fasting-methods/
There is absolutely NO reason to avoid the above. You can lose weight eating both.0 -
2lbs a week is what is considered safe, however that is for those who have a lot to lose. You could realistically expect to lose 4-16lbs (.5 to 2 lbs a week).
It does not mater WHAT you eat but rather how many calories you consume.
My aim is to lose 3 pounds a week and continue to lose weight. I'm not sure if there is another approach I should take as to burning as much stomach fat as I can in the 8 weeks, or just stick to what I've been doing.
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2lbs a week is what is considered safe, however that is for those who have a lot to lose. You could realistically expect to lose 4-16lbs (.5 to 2 lbs a week).
It does not mater WHAT you eat but rather how many calories you consume.
My aim is to lose 3 pounds a week and continue to lose weight. I'm not sure if there is another approach I should take as to burning as much stomach fat as I can in the 8 weeks, or just stick to what I've been doing.
3lbs a week is too aggressive and is not considered to be safe weight loss.
You are going to have to readjust your goals to be more realistic. 3lbs a week is not realistic or safe.
You also can't spot reduce.0 -
2lbs a week is what is considered safe, however that is for those who have a lot to lose. You could realistically expect to lose 4-16lbs (.5 to 2 lbs a week).
It does not mater WHAT you eat but rather how many calories you consume.
My aim is to lose 3 pounds a week and continue to lose weight. I'm not sure if there is another approach I should take as to burning as much stomach fat as I can in the 8 weeks, or just stick to what I've been doing.
3lbs a week is too aggressive and is not considered to be safe weight loss.
You are going to have to readjust your goals to be more realistic. 3lbs a week is not realistic or safe.
You also can't spot reduce.
Yeah unfortunately haha. Are there any certain actions I should take as to losing as much fat as I can in the next 8 weeks?
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If you want to lose fat, then an aggressive goal like 3 pounds a week will be counter-productive since you'll lose a fair amount of muscle mass that way. The diet you listed in your first post sounds incredibly restrictive. Is that really all you eat?
Have you had a chance to read through the stickies yet? This one in particular: http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach0 -
Just consistency.0
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diannethegeek wrote: »If you want to lose fat, then an aggressive goal like 3 pounds a week will be counter-productive since you'll lose a fair amount of muscle mass that way. The diet you listed in your first post sounds incredibly restrictive. Is that really all you eat?
Have you had a chance to read through the stickies yet? This one in particular: http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
Yes that's all I eat. My breakfast and lunch usually are a quest bar or some eggs. And for dinner I eat the chicken and broccoli with my post workout protein shake. I'm just so worried about losing my stomach fat. I feel like I'm doing the best I can, and not getting results quickly enough. I keep my carbs under 20 and keep my calories under 1500. I just want to lose all my stomach fat, and it's getting me stressed out unfortunately.0 -
Unfortunately, you will make more work for yourself in the long run if you pursue the 3lb/wk goal. As dianne indicated, the risk is, in addition to stomach fat, you will lose muscle and bone. When you reach goal weight, you won't be happy with how you look or feel because of lost lean body mass. Also, your TDEE will be lower because of lost LBM. And gaining it back is lots of work-- you have to eat in a surplus to gain LBM while working out hard on the heavy weights. But of course, you will gain fat and LBM in equal proportions (if you're lucky), and so you will then have to cut again to lose the fat you gained while recouping the LBM you lost in too much of a deficit. See? You will feel and look better if you have a muscle-sparing approach to fat loss in the first place.
ETA: not sure how much you have to lose, but generally, people with lots of fat have a lower risk of LBM loss than those who are pretty lean to start with. At your height, 1500 sounds counterproductive, IMHO.0 -
Unfortunately, you will make more work for yourself in the long run if you pursue the 3lb/wk goal. As dianne indicated, the risk is, in addition to stomach fat, you will lose muscle and bone. When you reach goal weight, you won't be happy with how you look or feel because of lost lean body mass. Also, your TDEE will be lower because of lost LBM. And gaining it back is lots of work-- you have to eat in a surplus to gain LBM while working out hard on the heavy weights. But of course, you will gain fat and LBM in equal proportions (if you're lucky), and so you will then have to cut again to lose the fat you gained while recouping the LBM you lost in too much of a deficit. See? You will feel and look better if you have a muscle-sparing approach to fat loss.
Ok thank you! What would be the best approach for the next 8 weeks? I'm willing to do whatever it takes to lose this stomach fat and look better overall.0 -
Enter your stats into MFP and tell it you want to lose 2 lb/wk. it will tell you NET CALORIES to eat to spare muscle. That assumes no exercise. When you exercise, you estimate calories burned (easy to overestimate so search advice on this), and eat additional calories to reach NET CALORIES. Buy a $15 food scale and weigh everything you eat, even prepackaged individual servings. If time is a concern, be as accurate as you can right from the start. You will lose fat. It may be a steady rate, but it might seem to stay the same for 3weeks, then -whoosh- 3 weeks worth of loss in 1-2 days. Don't freak. It's normal. Just stick with it and be consistent.
Don't worry about IF or processed foods or avoiding particular foods. Have a beer now and then. Just count it all.
ETA: and read the stickies. They really are helpful.0 -
Unfortunately, you will make more work for yourself in the long run if you pursue the 3lb/wk goal. As dianne indicated, the risk is, in addition to stomach fat, you will lose muscle and bone. When you reach goal weight, you won't be happy with how you look or feel because of lost lean body mass. Also, your TDEE will be lower because of lost LBM. And gaining it back is lots of work-- you have to eat in a surplus to gain LBM while working out hard on the heavy weights. But of course, you will gain fat and LBM in equal proportions (if you're lucky), and so you will then have to cut again to lose the fat you gained while recouping the LBM you lost in too much of a deficit. See? You will feel and look better if you have a muscle-sparing approach to fat loss.
Ok thank you! What would be the best approach for the next 8 weeks? I'm willing to do whatever it takes to lose this stomach fat and look better overall.
If you ultimate goal is abs, like most guys, then you want a moderate deficit (various between 20-30% under TDEE/maintenance calories... lower when you dont have much to lose), follow a progressive lifting program, have moderate protein (.8-1g per lb of lean body mass) and add in cardio as you like. And while it's common to lose a little lean body mass while losing weight, your goal should be to not increase that, as muscle and overall body composition, will determine how you look. And in all of the years I have been here (about 7), I have yet to see anyone aggressively lose weight and get the body they want. In fact, there are a lot of people in the gaining weight section, trying to make up for their mistakes from aggressive dieting. And I can assure you, that it is a hell of a lot easier to maintain muscle then rebuild it.0 -
3 lbs/wk is not sustainable. I've done that and more to make weight at tournaments but it is a world of pain, dizziness and deprivation. 1500 calories is more AND less than we think. If you were eating way too much before then 1500 may get you the results you want.0
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Enter your stats into MFP and tell it you want to lose 2 lb/wk. it will tell you NET CALORIES to eat to spare muscle. That assumes no exercise. When you exercise, you estimate calories burned (easy to overestimate so search advice on this), and eat additional calories to reach NET CALORIES. Buy a $15 food scale and weigh everything you eat, even prepackaged individual servings. If time is a concern, be as accurate as you can right from the start. You will lose fat. It may be a steady rate, but it might seem to stay the same for 3weeks, then -whoosh- 3 weeks worth of loss in 1-2 days. Don't freak. It's normal. Just stick with it and be consistent.
Don't worry about IF or processed foods or avoiding particular foods. Have a beer now and then. Just count it all.
ETA: and read the stickies. They really are helpful.
Thank you so much for all your help! I am in the gym 6 days a week and always working out with heavy weights. Is it possible that I could still keep some lean body mass and lose fat if I continue to eat 1500 calories? Or do I need to increase my calories? I'm just worried if I increase my calories, I will gain fat along with muscle, and not be where i want.
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Enter your stats into MFP and tell it you want to lose 2 lb/wk. it will tell you NET CALORIES to eat to spare muscle. That assumes no exercise. When you exercise, you estimate calories burned (easy to overestimate so search advice on this), and eat additional calories to reach NET CALORIES. Buy a $15 food scale and weigh everything you eat, even prepackaged individual servings. If time is a concern, be as accurate as you can right from the start. You will lose fat. It may be a steady rate, but it might seem to stay the same for 3weeks, then -whoosh- 3 weeks worth of loss in 1-2 days. Don't freak. It's normal. Just stick with it and be consistent.
Don't worry about IF or processed foods or avoiding particular foods. Have a beer now and then. Just count it all.
ETA: and read the stickies. They really are helpful.
Thank you so much for all your help! I am in the gym 6 days a week and always working out with heavy weights. Is it possible that I could still keep some lean body mass and lose fat if I continue to eat 1500 calories? Or do I need to increase my calories? I'm just worried if I increase my calories, I will gain fat along with muscle, and not be where i want.
You won't gain any fat if you still eat under your TDEE... which is probably quite high, considering your stats (you can find out here http://scoobysworkshop.com/calorie-calculator/).
I mean, it's up to you I guess. You can keep undereating and losing muscle mass in order to lose your belly fat (which you might not lose anyway...). Or you can pick a reasonable deficit and retain more muscles while still losing weight, although more slowly.
The bottom line is that it's MUCH easier to lose muscle than to build it, so ask yourself if you really want to do that to yourself just for a vacation, and if it's not better to think of the long term here.0 -
Enter your stats into MFP and tell it you want to lose 2 lb/wk. it will tell you NET CALORIES to eat to spare muscle. That assumes no exercise. When you exercise, you estimate calories burned (easy to overestimate so search advice on this), and eat additional calories to reach NET CALORIES. Buy a $15 food scale and weigh everything you eat, even prepackaged individual servings. If time is a concern, be as accurate as you can right from the start. You will lose fat. It may be a steady rate, but it might seem to stay the same for 3weeks, then -whoosh- 3 weeks worth of loss in 1-2 days. Don't freak. It's normal. Just stick with it and be consistent.
Don't worry about IF or processed foods or avoiding particular foods. Have a beer now and then. Just count it all.
ETA: and read the stickies. They really are helpful.
Thank you so much for all your help! I am in the gym 6 days a week and always working out with heavy weights. Is it possible that I could still keep some lean body mass and lose fat if I continue to eat 1500 calories? Or do I need to increase my calories? I'm just worried if I increase my calories, I will gain fat along with muscle, and not be where i want.
Most guys i know, especially when in the gym 6 days a week, need more calories than 1500. I have a desk job, am 5'11, 175lbs and exercise 5 to 6 hours a week and maintain at 3000 calories and set up my cuts around 2400.0 -
Enter your stats into MFP and tell it you want to lose 2 lb/wk. it will tell you NET CALORIES to eat to spare muscle. That assumes no exercise. When you exercise, you estimate calories burned (easy to overestimate so search advice on this), and eat additional calories to reach NET CALORIES. Buy a $15 food scale and weigh everything you eat, even prepackaged individual servings. If time is a concern, be as accurate as you can right from the start. You will lose fat. It may be a steady rate, but it might seem to stay the same for 3weeks, then -whoosh- 3 weeks worth of loss in 1-2 days. Don't freak. It's normal. Just stick with it and be consistent.
Don't worry about IF or processed foods or avoiding particular foods. Have a beer now and then. Just count it all.
ETA: and read the stickies. They really are helpful.
Thank you so much for all your help! I am in the gym 6 days a week and always working out with heavy weights. Is it possible that I could still keep some lean body mass and lose fat if I continue to eat 1500 calories? Or do I need to increase my calories? I'm just worried if I increase my calories, I will gain fat along with muscle, and not be where i want.
Most guys i know, especially when in the gym 6 days a week, need more calories than 1500. I have a desk job, am 5'11, 175lbs and exercise 5 to 6 hours a week and maintain at 3000 calories and set up my cuts around 2400.
My main concern is just to lose fat. I've been big my whole life, and now just want to be able to enjoy the beach and summer time. That's why I'm currently not too concerned about losing muscle. Im hoping to lose all my fat, then learn how to add on more mass once I get to the point where I don't have a lot of stomach fat.
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So what happens after 8 weeks? More than likely go on vacation forget this whole crash diet thing eat and eat and eat wake up one day and be heavier than you were before. The main issue has to do with genetics though. Since you can't spot reduce you'll lose weight trying to do what you are doing but it may not come off from where you want it to. It may start from your arms or legs or back. Eat lean and clean as much as possible, veggies fruits, proteins and lift0
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You are unlikely to lose the amount of stomach fat that you sound like you want to lose within the next 8 weeks. Definitely aim at a reasonable calorie deficit but just prepare yourself for that eventuality.
Sacrificing more than necessary lean mass in order to get rid of fat faster is unhealthy, careless, and will not give you the results you hope for.0 -
Enter your stats into MFP and tell it you want to lose 2 lb/wk. it will tell you NET CALORIES to eat to spare muscle. That assumes no exercise. When you exercise, you estimate calories burned (easy to overestimate so search advice on this), and eat additional calories to reach NET CALORIES. Buy a $15 food scale and weigh everything you eat, even prepackaged individual servings. If time is a concern, be as accurate as you can right from the start. You will lose fat. It may be a steady rate, but it might seem to stay the same for 3weeks, then -whoosh- 3 weeks worth of loss in 1-2 days. Don't freak. It's normal. Just stick with it and be consistent.
Don't worry about IF or processed foods or avoiding particular foods. Have a beer now and then. Just count it all.
ETA: and read the stickies. They really are helpful.
Thank you so much for all your help! I am in the gym 6 days a week and always working out with heavy weights. Is it possible that I could still keep some lean body mass and lose fat if I continue to eat 1500 calories? Or do I need to increase my calories? I'm just worried if I increase my calories, I will gain fat along with muscle, and not be where i want.
Most guys i know, especially when in the gym 6 days a week, need more calories than 1500. I have a desk job, am 5'11, 175lbs and exercise 5 to 6 hours a week and maintain at 3000 calories and set up my cuts around 2400.
My main concern is just to lose fat. I've been big my whole life, and now just want to be able to enjoy the beach and summer time. That's why I'm currently not too concerned about losing muscle. Im hoping to lose all my fat, then learn how to add on more mass once I get to the point where I don't have a lot of stomach fat.
As an aside, when you lose muscle, it means you arent losing all fat. And since muscle is lean, you would turn out to ve a smaller fabby version of yourself. You will increase body fat % decreases when you maintain muscle.0 -
So what happens after 8 weeks? More than likely go on vacation forget this whole crash diet thing eat and eat and eat wake up one day and be heavier than you were before. The main issue has to do with genetics though. Since you can't spot reduce you'll lose weight trying to do what you are doing but it may not come off from where you want it to. It may start from your arms or legs or back. Eat lean and clean as much as possible, veggies fruits, proteins and lift
I've been eating clean for over 4 months, and will continue you it after and during the vacation. I just want to ramp it up these next 8 weeks to get better results.
0 -
Enter your stats into MFP and tell it you want to lose 2 lb/wk. it will tell you NET CALORIES to eat to spare muscle. That assumes no exercise. When you exercise, you estimate calories burned (easy to overestimate so search advice on this), and eat additional calories to reach NET CALORIES. Buy a $15 food scale and weigh everything you eat, even prepackaged individual servings. If time is a concern, be as accurate as you can right from the start. You will lose fat. It may be a steady rate, but it might seem to stay the same for 3weeks, then -whoosh- 3 weeks worth of loss in 1-2 days. Don't freak. It's normal. Just stick with it and be consistent.
Don't worry about IF or processed foods or avoiding particular foods. Have a beer now and then. Just count it all.
ETA: and read the stickies. They really are helpful.
Thank you so much for all your help! I am in the gym 6 days a week and always working out with heavy weights. Is it possible that I could still keep some lean body mass and lose fat if I continue to eat 1500 calories? Or do I need to increase my calories? I'm just worried if I increase my calories, I will gain fat along with muscle, and not be where i want.
Most guys i know, especially when in the gym 6 days a week, need more calories than 1500. I have a desk job, am 5'11, 175lbs and exercise 5 to 6 hours a week and maintain at 3000 calories and set up my cuts around 2400.
My main concern is just to lose fat. I've been big my whole life, and now just want to be able to enjoy the beach and summer time. That's why I'm currently not too concerned about losing muscle. Im hoping to lose all my fat, then learn how to add on more mass once I get to the point where I don't have a lot of stomach fat.
As an aside, when you lose muscle, it means you arent losing all fat. And since muscle is lean, you would turn out to ve a smaller fabby version of yourself. You will increase body fat % decreases when you maintain muscle.
Is a ketogenic diet good do you believe?
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you can't lose fat that fast. you are going to lose lots of muscle, which means you'll burn even less calories in the future.
if there was a miracle way for people to lose fat more quickly and safely, don't you think everyone on this board would be at their goal weight instead of struggling to figure out how to cut calories?0 -
So what happens after 8 weeks? More than likely go on vacation forget this whole crash diet thing eat and eat and eat wake up one day and be heavier than you were before. The main issue has to do with genetics though. Since you can't spot reduce you'll lose weight trying to do what you are doing but it may not come off from where you want it to. It may start from your arms or legs or back. Eat lean and clean as much as possible, veggies fruits, proteins and lift
I've been eating clean for over 4 months, and will continue you it after and during the vacation. I just want to ramp it up these next 8 weeks to get better results.
What people have been trying to explain, and you've been ignoring, is that you won't get better results with the goals you're describing. Eight weeks of it may not be enough to give you serious side effects, but you are likely to be disappointed by the results. You need to reasses your goals and the best way to reach them.0 -
diannethegeek wrote: »So what happens after 8 weeks? More than likely go on vacation forget this whole crash diet thing eat and eat and eat wake up one day and be heavier than you were before. The main issue has to do with genetics though. Since you can't spot reduce you'll lose weight trying to do what you are doing but it may not come off from where you want it to. It may start from your arms or legs or back. Eat lean and clean as much as possible, veggies fruits, proteins and lift
I've been eating clean for over 4 months, and will continue you it after and during the vacation. I just want to ramp it up these next 8 weeks to get better results.
What people have been trying to explain, and you've been ignoring, is that you won't get better results with the goals you're describing. Eight weeks of it may not be enough to give you serious side effects, but you are likely to be disappointed by the results. You need to reasses your goals and the best way to reach them.
What do you recommend I do?0 -
diannethegeek wrote: »So what happens after 8 weeks? More than likely go on vacation forget this whole crash diet thing eat and eat and eat wake up one day and be heavier than you were before. The main issue has to do with genetics though. Since you can't spot reduce you'll lose weight trying to do what you are doing but it may not come off from where you want it to. It may start from your arms or legs or back. Eat lean and clean as much as possible, veggies fruits, proteins and lift
I've been eating clean for over 4 months, and will continue you it after and during the vacation. I just want to ramp it up these next 8 weeks to get better results.
What people have been trying to explain, and you've been ignoring, is that you won't get better results with the goals you're describing. Eight weeks of it may not be enough to give you serious side effects, but you are likely to be disappointed by the results. You need to reasses your goals and the best way to reach them.
What do you recommend I do?
Just start a solid fitness journey and hope for great results as you go.
Also, keto is an effective lifestyle if you can do very low carb and are ok with very restrictive diets. It wont burn body fat any faster. The first couple weeks you will deplete glycogen/water but you also cant workout until you are adapted. Some get the keto flu, some dont.
I would never do low carb personally because my exercise takes a negative beating. But some do well.0
This discussion has been closed.
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