T Nation

Plan to Lose Weight

Very bad, I went buck wild this first month of school and gained roughly 8-10 pounds. I run (hobby) and also lift, but no way was even half of that muscular gains, despite that most of the food I ate was fairly clean.

Anyways, I would like you to critique my plan in order to lose this weight for the swimming season (want to look good again in the speedo haha) so here is my diet (very low on cals, want to complete weight loss in roughly 1 month) as well as my workout plans and what not:

My plan is to not eat the same meals everyday, but the same food more or less just varying the meals at different times to break the monotony.

Cup of Oatmeal
LG Apple
Scoop of Whey
16 Slices Turkey
Veggies
2tbsp Peanut-butter
2 Eggs
16oz Skim Milk

I’m shooting for a somewhat 40/30/30, a little off but it’s the closest I can really get. Calorie total is around 1600, while my maintenance with no activity is around 1800.

As for my workout regime I will be performing long distance running 6 days a week as well as 3 lifting sessions a week.
MONDAYS: 4-5 mile easy run, slow paced
TUESDAYS: “Fast intervals”, 400m intervals at 3:00 pace, performing 4 miles worth (really hard for me as 4th mile approaches)
WEDNESDAYS: 5 mile road run, 7mph pace
THURSDAYS: “Slow intervals”, measuring pulse to keep aerobic, 200m intervals, pacing at 1:25-1:30 and then after each 1:25-1:30 200m lap I do a 200m lap for 4:00 to ease down, then into another faster interval, and so on for 3-4 miles
FRIDAYS: 2 Mile run - recov day
SATURDAYS: 3 mile Cross Country course race (20 minute time)
SUNDAYS: Rest from running

And for lifting I do my own version of WS4SB:
DAY 1: Max Upper Body
DAY 2: Supplemental lift for Lower body (kinda hard on legs with running)
DAY 3: Full-body

Given this plan should I be able to lose these 10lbs on my gut? (Just want to get back down to “looking” as fit as I can perform)

Any comments or suggestions or is it good as is?

Say good bye to any muscle mass you had. It’s called starvation for a reason.

Your maintenance is 1800 calories? Are you under 100lbs?

How about just a little more information. How much do you weigh, Bodyfat, etc?
How can people analyze caloric intake if we don’t even know the most basic number, bodyweight??

I’m 145lbs at 5’ 3" and was 135. And how is 1600 calories considered starvation? I read multiple articles such as the Velocity Diet, Get Shredded, and they are all in the low 1000s it seems and these people have more muscle mass than I and what not.

I am not sure what my body fat is, all I know is I have an endomorphic body. My limbs are complete pipe cleaners while most of my weight is right in my chest and stomach. I could see my abs before and now can’t so I’m GUESSING I had somewhat 11% body fat? And now its probably around 14.

I’m eating every 2-4 hours and having ample protein source, so how will my muscle go away?

Also…will this work to just get the weight put on? I mean, this sounds bad, but say I put two pounds of muscle on out of the ten, I wouldn’t mind losing those two pounds in order to get back to what I looked like, I was contempt with what I looked like then.

I am considering one more approach and this approach is to go with a 2,000 calories diet but also do bodyweight exercises every day, such as 100-200 situps, 50-100 pushups. Anyway that I can flatten these abs and chest out without losing any weight in other words? Just want to look as lean as I was for the swim season comin’ up.

Your an athlete, why don’t you focus on performance imporovement activites and nutrition. The aestics will go hand in hand.

What do you mean by aesthics?

Also, if I just eat sensible clean foods, with maybe an occasional treat, and just keep my cals at like 2,000 or so, will I lose say 5lbs by November?

Just want to lose the weight I put on really, or at least look like I did.

[quote]straybullet wrote:
What do you mean by aesthics?

Also, if I just eat sensible clean foods, with maybe an occasional treat, and just keep my cals at like 2,000 or so, will I lose say 5lbs by November?

Just want to lose the weight I put on really, or at least look like I did. [/quote]

aesthetics = looks how something looks.

What the poster above is trying to say is that if you concentrate on perfomance eating and training the way that you perform the best not look the best. Then well as they say form follows function. you will look good and perform at ther highest level.

Of course this is sport dependent. Im not going to say that a SHW PL’er is going to look good nekid but they will look freaky powerfull for the most part.

Um on your intake question?? Maybe maybe not. Try it dont go from eating to starving yourself. nail a clean quality diet. see how it treats you after 2-4 weeks and if your not losing 1-2 lbs a week then drop the intake a few hundred.

Above all training eating right being consistant and you should make body comp changes concentrate on that the mirror the ways clotehs fit and performance and not the scale.

Best of Luck,
Phill

[quote]straybullet wrote:
Very bad, I went buck wild this first month of school and gained roughly 8-10 pounds. I run (hobby) and also lift, but no way was even half of that muscular gains, despite that most of the food I ate was fairly clean.

Anyways, I would like you to critique my plan in order to lose this weight for the swimming season (want to look good again in the speedo haha) so here is my diet (very low on cals, want to complete weight loss in roughly 1 month) as well as my workout plans and what not:

My plan is to not eat the same meals everyday, but the same food more or less just varying the meals at different times to break the monotony.

Cup of Oatmeal
LG Apple
Scoop of Whey
16 Slices Turkey
Veggies
2tbsp Peanut-butter
2 Eggs
16oz Skim Milk

I’m shooting for a somewhat 40/30/30, a little off but it’s the closest I can really get. Calorie total is around 1600, while my maintenance with no activity is around 1800.

As for my workout regime I will be performing long distance running 6 days a week as well as 3 lifting sessions a week.
MONDAYS: 4-5 mile easy run, slow paced
TUESDAYS: “Fast intervals”, 400m intervals at 3:00 pace, performing 4 miles worth (really hard for me as 4th mile approaches)
WEDNESDAYS: 5 mile road run, 7mph pace
THURSDAYS: “Slow intervals”, measuring pulse to keep aerobic, 200m intervals, pacing at 1:25-1:30 and then after each 1:25-1:30 200m lap I do a 200m lap for 4:00 to ease down, then into another faster interval, and so on for 3-4 miles
FRIDAYS: 2 Mile run - recov day
SATURDAYS: 3 mile Cross Country course race (20 minute time)
SUNDAYS: Rest from running

And for lifting I do my own version of WS4SB:
DAY 1: Max Upper Body
DAY 2: Supplemental lift for Lower body (kinda hard on legs with running)
DAY 3: Full-body

Given this plan should I be able to lose these 10lbs on my gut? (Just want to get back down to “looking” as fit as I can perform) [/quote]

You’re gonna do all of this on 1600cals a day.

I don’t think so.

Well uh yeah

I’m timing the fruit and other foods perfectly it seems because I will eat them and be extremely exhausted, my guess from lack of calories, and right when I need the energy it comes in from the food.

I dunno, I’ve gained the weight but now it has seemed to completely “redistributated” throughout somewhere else because my stomach doesn’t look as “full” any more. My guess maybe water weight, or no? Hopefully not because I AM feeling it during my workout, I mean I almost fell asleep on a rest set doing upper body workout after 3 mile run yesterday. (different routine this week, two races instead of one)

But I’m feeling OK now, so I will see how it holds up, worse comes to worse I just pump up the calories a little bit and just suffice with 2-3 lbs on my gut when the season starts and just lose it during the season

I just don’t want to diet for more than a month or so, I get extremelyyy “self-deprived” sort of and feel like I’m starving myself when in reality I’m not even close (I felt like this on a 2,000 calorie diet only doing the running part and claimed I was starving myself so got off the diet) I just need to keep thinking positively, like that Capt guy who did the V-diet

Thanks again guys.

[quote]straybullet wrote:
“and right when I need the energy it comes in from the food.”

“I mean I almost fell asleep on a rest set doing upper body workout after 3 mile run yesterday.”
[/quote]

Yeah, it sounds like your energy is getting there right when you need it…everyone almost falls asleep while lifting…dont worry about it…

Yeah, you might want to actually look up the Kcals in fruit. There really is not much.

You can’t get fat on fruit.

Thanks for all the info guys, appreciate it.