My goal is to burn fat. I've been eating WAY healthier; whole wheats, fruits, veges, lean protiens, less saturated fats. I lost 4lbs this week. My weights are fine, if not better. Is 4lbs per week or so about right? I went from 156 to 152lbs. I'm eating about 500-1000 cals less than I used to. I'm 16; 5ft 6in. I can bench 155, just to give you an idea of my muscle amount. In case you thought I was some fat ass overweight teenager.

Thanks beforehand for all of your responses.

4 lbs. loss per/week (of fat) is not sustainable, for a reasonable diet w/out extreme drug usage, i.e DNP. Chances are you lost a bit of LBM whether you realize it or not OR you lost some water. 4 lbs. is a bit high for a weekly expectation of fatloss. Most aim, myself included (pre-contest) for 1.5 - 2.5 lb. per week. Much beyond 2 lbs. per week lost is pushing it IMO, if you're looking to retain as much LBM as possible.

BEAST

to be honest if I lose a bit of muslce along the way I'm not that concerned. My MAJOR goal right now is to lose body fat and I am willing to sacrifice a little bit of muscle for that goal. I'm only 16, I have my whole life ahead of me to gain it back. And with my test. lvls it won't take too long. Thanks for your input.

He could just be experiencing like newby gains since he's pretty new to all of it so it might slow down, if it does dont be discouraged.

I wouldn't exactly say I'm new to all of this. My bench went from 90lbs (max) from when I started,about 2-3yrs ago, to 155 max currently. I mean I"m certainly not advanced but I"m not a newbie. Thanks for the input.

The majority of it was water weight.

That was mainly water and glycogen.

Originally Posted by Rodja

That was mainly water and glycogen.

Again good advice from Rodja. I highly doubt those 4lbs are fat/muscle, unless you are doing serious under eating (which will not help your goals). Keep working hard and you will meet your goals.

One thing i would like to mention is just to watch the amount of fruit that you eat, as too much fruit contains a lot of sugars which will hinder your fat loss. If you can stick to the 2 and 5 rule a day ( 2 servings of fruit and 5 of vegetables), then you will be fine.

I read in one article that the safest amount to lose in a week is 1-2 pounds. I think 4 pounds won't be very sustainable because you'll reach a plateau sooner or later.

Safest way is infact 1-2 unless your extremely overweight whereas you can lose 4+ a week and it will be fine.

4 lbs of FAT in 1 week is ALOT. obviously alot of that was water and muscle. you just cant lose that much fat in 1 week without alot of powerful drugs. stay with it and be consistent. thats the key. dont give up or take a break. breaks turn into weeks then months then before you know it you've been on a "break" for 2 years. stay focused and be consistent with your training and your diet and results will come. good luck

Na, he's 16yrs old ... a sophmore I'm betting. He probably eats like crazy. I did when I was that age. I'm going to say its water weight, and nothing more; that is if he is in fact eating like he says he is. They always say the first 7lbs is usually water weight.

I've been sick the last 10days and went from 195lbs to 185lbs as of three days ago (probably around 180lbs now). I've managed to survive on slim fast, protien powder, vitamines, and soups. Without a doubt I've lost LBM as a result, but the majority of the weight is surely water.

I hate being sick,
Sprt

Originally Posted by Rodja

That was mainly water and glycogen.

true...i remember my first couple of working out, i dropped so much weight but ever since then, the progress has slowed down like 75-85%. If you really want to lose weight, pay close attention to your diet as much as your paying attention to your routines and weight your losing. Don't worry though, you'll get exactly where you want to be as long as your determined..

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