If you have muscle and are active you should have no trouble keeping fat off. Therefore I assume you are incorrect.
You say you are about to start a weight training program but you haven’t yet. I based my remarks on your previous 2 weeks. I’m basing the projected rebound on the fact that you are losing weight too quickly, are not yet taking steps to stop muscle loss and you have an unsustainable diet. When you do stop your current diet you will rebound with no muscle to hold you down and you will get fatter than you are now. That is predictable and has been repeated by millions of people.
You diet is mostly protein with very little real food so you have no “diet” to review.
You need to develop an sustainable eating program and weight training program. You need to make these habits that you can sustain consistently for life. You need to not focus on “weight” but on strength and health.
I don’t mean to come down hard on you but you need to know the right way to do this.
Maybe this bet will give you a kick start and that’s good. Take the time to learn about nutrition on this site. Start a good program for weight training. There are several to choose from.
I’m curious about MMA. Is that something you picked up recently as a weight loss tool or have you been doing it for some time?
I have muscle, and was very active in the past. As I said, I had back surgery and used that as an excuse to get out of my workout routine…for several years, actually. Upon further review of the numbers, I’m more like 13 lbs. down, and 2.2% bf down (I actually increased 1% bf the first week, which is why I think a lot of the weight I lost up front was water weight, another reason I don’t think the muscle loss is near what you think it is). Feel free to assume I’m incorrect, but we all know what that does.
I am just starting a regular weight lifting schedule again. I’ve done enough lifting here and there over the last couple years that all my muscles aren’t completely atrophied, but I have lost a fair amount. However, even in my prime, I couldn’t get a low BF%, which is why I’m concentrating on it now. I’m aware of the cycle of losing too much muscle and not having the muscle to keep fat off once you come off the “diet”.
I may have been confusing with my initial intent. I know I need to concentrate on strenth and health, but for these purposes, I’m concentrating on weight. I know that once I come off of this diet, I will be going onto a nutrition plan. I’ll slowly incorporate more whole foods into my diet(by the way, a couple chicken breasts, oats, apples, carrots, bananas? You said there’s no whole food in this diet?).
I appreciate that you’re trying to tell me the things that people need when starting out. But I’ve been reading these training methods and diet methods since these guys were writing in MM2k. I waited with abaited breath on Fridays to see the new issue come out online. I even got the testosterone print issues for a bit. I’ve used MD6, MAG-10, TRIBEX, TRIBEX Gold, Grow!, Grow! bars, HOT-ROX, Alpha Male, ZMA, etc. I’ve done the T-Dawg diet, fat fast diet, done the German Volume Training as prescribed by Poloquin, dabbled in meltdown training and EDT, etc. I been lifting off and on for almost two decades, so I do have a decent idea what I’m talking about. I was just looking for oversights on the diet was all. Upon further review, I should’ve been more clear with what I was asking.
The MMA was just a hobby messing around with a couple guys from the gym doing some boxing, then started some privates with a Muy Thai guy, then started a formal martial arts just in the last couple years. I’m just finding that being out of shape, both in cardio and in strength, is really hampering my abilities to choke people and make their lives unpleasant.