My goal

HeavyB3 · March 16th, 2006, 04:42 PM

I want to weigh 30 pounds less by graduation. I'm a pretty big guy so hopefully I can shed the weight off quick enough. I have about 7 weeks to accomplish this goal. First of all, is this possible? I'm doing my cardio workout 4 times a week, 30 min each time, and i've dramatically changed my diet.

I'm just a little worried about metabolism. Is there any pills or anything that i can take (besides my daily vitamin) that could possibly help that part out that are safe?

NEZCardsfan · March 16th, 2006, 05:09 PM

I can only tell you what I would do, it might not be right for you however.

As for the cardio...I'd actually keep it to 20 minutes 3 times a week. I would google HIIT. Shawn Phillips has a really good article about how to incorporate sprinting into your weight loss program.

That's what I do.....Mon/Wed/Fri I get up early, jog down to the park, and sprint/jog alternate until I lose the contents of my empty stomach. BTW-I'd recommend cardio on an empty stomach, I thought I read research that the body burns more fat after fasting.

On the weekends....I'd hike Squaw Peak as fast as you can. That'll wipe you out, and a nice outdoor break to keep you going.

As for weights, I'd keep the exercises simple and limited to the major muscles. Tuesday I'd do: Squats, Bench Presses and Curls. On Thursday I'd do: Deadlifts, Shoulder presses and Pullups. You could do some work for your grip, calf and abs at the end if you wanted to. To cool down....I'd put the 8 ounces on and smack a 150lb heavy bag until you can't lift your hands anymore.

As for the diet, I'd just cut all the crap and crap drinks. About a gallon of water a day and 10 helpings of fruits and vegetables.

Supplements are up to you. I'd start with some protein powders. Whey and Cassein. I'd take the whey first thing in the morning on days you don't do cardio. I'd take the cassein protein every night before you go to sleep. If you wanted to throw some Central Nervous Stimulators in there....go for it. I've never had a problem with Ephedrine....but many people have. So if you feel your heart starting to race cut that crap right away. EAS makes a line of CNSs that are safer...but much more expensive.

I don't know your ability to recover. So if that sounds like too much work I'd cut out the squats and deadlifts. Your legs will be dead enough from sprinting.

Good luck.

maddogkf · March 16th, 2006, 08:32 PM

Quote:

Originally Posted by HeavyB3

I want to weigh 30 pounds less by graduation. I'm a pretty big guy so hopefully I can shed the weight off quick enough. I have about 7 weeks to accomplish this goal. First of all, is this possible? I'm doing my cardio workout 4 times a week, 30 min each time, and i've dramatically changed my diet.

I'm just a little worried about metabolism. Is there any pills or anything that i can take (besides my daily vitamin) that could possibly help that part out that are safe?

I've dropped roughly 30 since New Years. If you are serious about this, PM me.

Bada0Bing · March 17th, 2006, 07:20 AM

Quote:

Originally Posted by NEZCardsfan

I can only tell you what I would do, it might not be right for you however.

As for the cardio...I'd actually keep it to 20 minutes 3 times a week. I would google HIIT. Shawn Phillips has a really good article about how to incorporate sprinting into your weight loss program.

That's what I do.....Mon/Wed/Fri I get up early, jog down to the park, and sprint/jog alternate until I lose the contents of my empty stomach. BTW-I'd recommend cardio on an empty stomach, I thought I read research that the body burns more fat after fasting.

On the weekends....I'd hike Squaw Peak as fast as you can. That'll wipe you out, and a nice outdoor break to keep you going.

As for weights, I'd keep the exercises simple and limited to the major muscles. Tuesday I'd do: Squats, Bench Presses and Curls. On Thursday I'd do: Deadlifts, Shoulder presses and Pullups. You could do some work for your grip, calf and abs at the end if you wanted to. To cool down....I'd put the 8 ounces on and smack a 150lb heavy bag until you can't lift your hands anymore.

As for the diet, I'd just cut all the crap and crap drinks. About a gallon of water a day and 10 helpings of fruits and vegetables.

Supplements are up to you. I'd start with some protein powders. Whey and Cassein. I'd take the whey first thing in the morning on days you don't do cardio. I'd take the cassein protein every night before you go to sleep. If you wanted to throw some Central Nervous Stimulators in there....go for it. I've never had a problem with Ephedrine....but many people have. So if you feel your heart starting to race cut that crap right away. EAS makes a line of CNSs that are safer...but much more expensive.

I don't know your ability to recover. So if that sounds like too much work I'd cut out the squats and deadlifts. Your legs will be dead enough from sprinting.

Good luck.

I pretty much concur with everything in this post. 30 pounds in 7 weeks is pretty optimistic, but it can done if you have a lot to lose and you stay dedicated. Definitely stick to the basic exercises (squats, bench, pull-ups, etc… - exercises that use multiple muscle groups). Don’t waste your time with isolation movements. Make sure each day you are burning at least 500 more calories than you are taking in and weight should come off. Having an exact date to reach your goal should help you stay motivated, good luck.

Oh yeah, regarding the supplements there really aren’t any good ones out there anymore now that they’ve banned ephedrine. It’s too bad for those of us that used it according to the instructions and didn’t have any reactions to it. If you’re a coffee drinker, drink some coffee before your workouts. It should give you a little burst to workout harder.

GreenCard · March 19th, 2006, 04:54 PM

Holy crap NEZ,you've killed me just reading that post.

marathon_mom · March 28th, 2006, 08:21 AM

Quote:

Originally Posted by NEZCardsfan

I can only tell you what I would do, it might not be right for you however.

As for the cardio...I'd actually keep it to 20 minutes 3 times a week. I would google HIIT. Shawn Phillips has a really good article about how to incorporate sprinting into your weight loss program.

That's what I do.....Mon/Wed/Fri I get up early, jog down to the park, and sprint/jog alternate until I lose the contents of my empty stomach. BTW-I'd recommend cardio on an empty stomach, I thought I read research that the body burns more fat after fasting.

On the weekends....I'd hike Squaw Peak as fast as you can. That'll wipe you out, and a nice outdoor break to keep you going.

As for weights, I'd keep the exercises simple and limited to the major muscles. Tuesday I'd do: Squats, Bench Presses and Curls. On Thursday I'd do: Deadlifts, Shoulder presses and Pullups. You could do some work for your grip, calf and abs at the end if you wanted to. To cool down....I'd put the 8 ounces on and smack a 150lb heavy bag until you can't lift your hands anymore.

As for the diet, I'd just cut all the crap and crap drinks. About a gallon of water a day and 10 helpings of fruits and vegetables.

Supplements are up to you. I'd start with some protein powders. Whey and Cassein. I'd take the whey first thing in the morning on days you don't do cardio. I'd take the cassein protein every night before you go to sleep. If you wanted to throw some Central Nervous Stimulators in there....go for it. I've never had a problem with Ephedrine....but many people have. So if you feel your heart starting to race cut that crap right away. EAS makes a line of CNSs that are safer...but much more expensive.

I don't know your ability to recover. So if that sounds like too much work I'd cut out the squats and deadlifts. Your legs will be dead enough from sprinting.

Good luck.

I am sore just reading this. Thanks.