Just decided to re-enlist back in to the Marine Corps as an armorer and need to loose 24lbs or 8% body fat ASAP! Anyone have any good diet/workout plans for such a goal? I would like to do this in a month if possible two max…
26
6’1"
232lbs
Let me start by saying I used to be in very good shape before a serious back injury. Since the accident I have just got fat. I still have a gym membership becauseI know once I cancell it Ill never join a gym again. So with that start running alot! Flush your self with water only(gator aid ect is ok), no BEER , soda or fast food. Run! Eat small healthy meals. Run some more! When in high school we used to wrap ourselves in trash bags and run. I think now you can buy a fancy plastic suit. 24 pounds can be cut in less that 2 months. A month will be very hard. I cut 25# right around two months, however that was years ago. When all else fails do something disgusting like an enema!:eek: Then run some more…and think about that DI that used to yell at you for some motivation!
It won’t happen in a month. (We’ll go ahead and get that out of the way)
Do you have a gym membership? Up your water intake, to at least a gallon daily. It’ll keep your hydrated, as well as help flush your system. Water is also a great appetite suppressant. Run, Run, Run, and sweat your ass off. Then, do it all over again. Stay away from foods that are going to bloat you, that are high in sodium, salt, sugar, and up your vegetable intake, along with fruits.
Vegetables, fruits, Fish, SKINLESS chicken, brown rice, eggs, etc…
I am posting this without regard to safety or consideration of health. I did this once, it did what it was supposed to do, and I paid for it for about 2 weeks after. The induction phase of Atkins. No carbs. NO carbs. Well, I think keep it under 20 grams/day. Run, a lot. When you can’t run, walk. I lost about 25 pounds in 30 days. My side effects: no energy, horrible halitosis, smelly piss. For 2 weeks after I was crapping rocks, horrible constipation. Did it work? Like a champ. Would I do it again? Nope.
The only possible way you can do this in the time frame you want will result in you losing muscle mass along with body fat.
edit:
But it can be done. A buddy of mine lost 25 pounds in six weeks. He ran his ass off on a daily basis and cut his calorie intake to only a few hundred calories per day. He was sickeningly weak during the course of it, and remained weak afterwards due to muscle loss. But he did it.
Look up the psmf by Lyle McDonald, it’s difficult and definitely not a lifetime eating pattern but it works, and works fast. I lost 75 lbs of almost pure fat(some lean tissue loss is unavoidable, especially when your organs enlarge to support such an overabundance of fat) in 3 months, transitioned directly into a paleoneating pattern and have continued to lose bodyfat but at a much slower rate.
It’s difficult, but if you can stick to it, it flat out works; I have put several family members on the regimen and all have lost between 10 and 40 lbs in a month, but not all have kept it off because they failed to transition into a healthy eating pattern afterwards, which is perhaps the biggest downside to the diet.
What he said. PSMF has gotten ridiculous results but I hear it is BRUTAL.
I am not a dietician or nutritionist, but isn’t psmf a variation of any other low-carb/no-carb diet?
It’s essentially starving yourself(the fasting part) while providing enough protein to spare lean tissue(the modified part). Lyle provides the history and science to the diet as well how to calculate the amount of protein needed.
He also allows certain additions to the diet like cheat days and certain free foods which I personally found unnecessary and in fact detrimental to progress at times but many have more success on his version the essential and more strict version of the psmf I followed.
Coffee. Black coffee, no sugar or cream, its all wasted calories. Have a cup in the morning before breakfast. Only eat a peice of fruit for breakfast.
Coffee will supress your appetite and give you a slight energy boost.
Cut calories. No sugar, or anything with fake sugar, including high furtose corn syurp. Fake sugar effects your body the same as real sugar. Your blood sugar will bottom out after your insulin levels rise, causing your body to have food cravings, despite not being hungry. If you want something sweet, learn to love fruit. Apples are great, and easy to eat on the go.
I hated coffee before my last diet. I lost about 25lbs in 6-8 weeks, went from 6’-3" at 230 to 205.
You have to cut calories period. Don’t underestimate how soda and those types of sugar drinks fuck with your body. They will wildy increase your appetite.
Small meals. Very small, just enough to knock down hunger. You’ll be hungry in a couple of hours, but thats ok.
I ran maybe two days a week, tops. I’m starting to workout again, to transition back into a more normal diet.
Google the following things:
ECA stack
HIIT training
Oatmeal
If you want it bad enough it’s possible, won’t be fun though
thanks for the input guys! I’ve been on a super low call diet since Friday and been running 30+mins every day except Sunday and today and I’m down to 228 this morning. Basically been just water, fruit and veggies before meals, meals being between 0 to about 300 calories, oh and I’m eating 4 times a day. I’m gonna try to work some HIIT into my workouts. Love the coffee diet by the way… once I get under weight I may try that no carb thing for a little while to get closer to where I would really like to be… but thanks again for the support…
If you run 30 min a day, it could be harder to loose weight.
Your body doesn’t want to loose weight. Your body wants to retain weight. Losing weight means losing energy stores. Putting on weight, be it muscle or fat, takes a degree of effort if you really think about it.
If your excersise level is high, and food consumption low, you may not get the results you want. I know this sounds odd. There is a metabolic effect with weight loss.
You have to balance diet with workouts. The older I get, im 32 now, the more important diet is in my weight loss.
I don’t know what pace you’re running at, but if you want to run everyday, for fat loss, you need a slower steady pace.
For the military, and my only experience is with the police academy, a lot of the fitness tests are body weight centered excersises. If you weigh less, they get much easier.
On a food note, the Healthy Choice steamer bowls are awesome. The beef merlot is the best and about 220 calories with most being protein. Pretty high fiber for the calories too. Taking a good poop really helps you feel better in the scale too.
I’m running about 10min miles (6mph) on the treadmill. I’m not quite clear on what you said about not loosing weight from running. I would think that as long as I’m burning calories its gotta come from somewhere. If I am eating less than I am burning fat would be the first thing to go. Are you trying to tell me that by constant running I am making my body want to keep all the calories it can?
Not sure what exactly you are saying, but taking in less energy than you consume will cause you to lose weight: http://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html
Not sure what exactly you are saying, but taking in less energy than you consume will cause you to lose weight:
Yes, but there is more to it than that. Its not as simple as the math of resting metabolic rate, calories consumed and calories burned. There is a human element here.
The world is full of skinny personal trainers, who have never been overweight, that will try to tell you how to loose weight. For them, its all math. For fat people, its all about urges.
At my biggest, I was 6’-3" and 265lbs. I’m now 205lbs.
If you workout heavy, your body is going to tell you to eat more. Your appetite will skyrocket. You will eat more. So in a way, it will get harder to loose weight. Fighting your own urges is so important, more to a point, understanding them. Understand that heavy excersie will increase your appetite, understand that eating a lot of suger will do the same.
If your body is telling you to eat, you have to make smart choices. Chicken breasts, lean meants etc. Get some fiber. Your asshole will thank you. 
Google anal fissures and atkins diet.
What I’m telling you is balance. You don’t need to run everyday. I would advise you to run every other day, and work on your diet more. On your off days, lift weight, but light weight. Go for high reps. Sets of 3x 15.
6.0mph is a good pace. Heart rate is a better indicator, this all depends on where you are currently.
Also, you need sleep. This is a huge componet of weight loss, often overlooked.
Think Ketosis. Ketosis merely means that our bodies are using fat for energy. In order to do this you must severely limit carbohydrates.
The Induction Phase of the Atkins Diet will do what you need.
Get some Ketostix.
The strips provide a fast, convenient way of testing urine for the presence and concentration of acetoacetic acid (ketone). This substance when found in the urine provides information on carbohydrate and fat metabolism. If you have Keytones in your urine you are burning fat.
at some point, body will stop burning fat and start burning muscles too.
Are you trying to tell me that by constant running I am making my body want to keep all the calories it can?
In a way, yes. Your body will try to maintain it’s weight. This is what you’re fighting. Your body doesn’t want to add muscle. Added muscle means more energy, means more effort. This is why adding muscle is so hard.
Think back to the caveman days. Fat means stored energy, means survival. Do the natives in Africa look like Mens Health cover models? Nope. We want to look like cover models because that is what society tells us healthy men look like. All that added muscle takes more calorie intake to maintain. What happens when the cover models stop working out? They get fat, because their body is still telling them that they need this huge calorie intake. Are the natives 400lbs? Nope, that is just swinging the pendulum the other way.
My goal for my personal fitness is just to be alethically fit. Not huge or 3% body fat, just fit.
So you have to balance work with intake. Too heavy either way won’t get you any where. Try writing down for a week everything you eat. You’ll be amazed at how much you take in, if you’re honest about it.
For the OP, for losing weight and doing it quickly, yes, it is all about the math and burning more than he consumes.