5 weeks before photos
- 03-29-2010, 11:09 AM
5 weeks before photos
I have exactly 5 weeks until my wedding. I am completely out of shape and have a very painful lower back problem that I cannot afford to get looked at because I don't have insurance that will pay for it. I am 36 years old and sitting at about 250lbs when my ideal weight is between 185-200. I know I wont be able to drop 50 in 5 weeks but I'd like to try to crack off at least 20-30lbs if possible.
I am looking for advice on workouts, diet and possible supplements that would help me achieve this goal. Note: Because of heart issues, I cant handle the stimulants that make me jittery or nervous.
Starting today I am cutting my calories and dropping carbs (basically cutting out bread, pasta and rice and limiting to just veggies) and starting a cardio program of about 1-2 hours/day (split into 2 sessions). I'd like to use meal replacements if possible just so i dont have to worry about preparing foods, but whatever.
Of course I know this isnt teh right way to do this and I plan on getting onto a more normal plan after the wedding but I want to look good for my photos. I'm open to fasting, detox, or any other proven method. Any help and advice would be great.
- 03-29-2010, 02:58 PM
- 03-29-2010, 02:59 PM
03-29-2010, 03:00 PM
I wasnt posting "before pictures" - I was asking for advice to lose weight 5 weeks BEFORE I will be taking my wedding pictures.
04-01-2010, 10:57 AM
04-01-2010, 12:13 PM
Here's whats up...
height: 5' 9"
body-fat %: dunno - guessing upper 30s
body-type: fat ass. I've never had a six-pack and carry most of my weight around my midsection.
meal by meal breakdown:
AM 6 egg whites, 1 yolk, 2 pieces of whole grain toast and 2 tsp of almond butter
AM snack: ON hydro whey and 20 almonds
Lunch: salad greens and 6 oz of lean meat (tuna fish)
Pre workout: ON hydro whey & half an apple
Post workout : ON hydro whey, ON casein and Shaklee physique shake
Dinner: broccoli and 6-8 oz of lean meat
PM: ON casein protein.
I'm also drinking at least 15 cups or more of water/day.
My breakdown is about 2400 calories with 100g of carbs, 100g of fat and 275g of protein
I'm supplementing with Shaklee multi vitamin, Fish Oil, GTE, ALC, CEE and ReCreate
I'm doing 45 minutes of cardio on the elliptical mixed with about 10-15 minutes of strength training (circuit: push ups, lat pull down, seated bench, cable rows, curls and tri-press and leg ext)
So far, I've dropped 3.5 lbs since Monday knowing it's mostly water, but I feel better already getting exercise and can notice a difference in my waist (can pull belt tighter). I also feel surprisingly well with reduced carbs.
Feel free to post here - I dont mind or you can PM me.
04-01-2010, 12:20 PM
04-01-2010, 12:41 PM
You getting married on May 8th? If so, Me too! Congrats....and yeah I am trying to cut 5lbs of fat before then.
04-01-2010, 12:43 PM
04-01-2010, 12:44 PM
04-01-2010, 12:45 PM
04-01-2010, 04:49 PM
04-01-2010, 08:32 PM
gettin married 24th of april here lol. its a wedding fest. but i was trying to gain 10kg for my wedding did that now need to drop around 2-4kg
04-02-2010, 01:51 AM
I say do a 5 week PSMF. You'll lose about 10-20lbs in the first two weeks and should lose 5 or so each week after that. Should put you close to where you want to be but its tough.
04-02-2010, 07:10 AM
04-02-2010, 07:15 AM
04-02-2010, 11:11 AM
There are a few places out there if you look where you can find the Rapid Fat Loss Handbook by Lyle McDonald or you can go to www.bodyrecomposition.com and buy it. Let me know if you have any other questions.
04-02-2010, 01:06 PM
Any chances I could get the "cliff note version" from someone here who's tried it?
04-02-2010, 02:57 PM
You have to eat nothing but lean meat for 5 weeks with a cheat meal 2x a week. Once a week you eat for your size 400-600 carbs in 5 hours with very little fat. You will gain a lot of water weight back with this but it will disappear a day or two later. Do two full body weight workouts a week. No cardio is needed but you can do 30-45 min walks if you want to. Don't overdo it or you'll hurt your progress or fall off the wagon.
At 5'9 lets assume you have 30% bodyfat. This means you have roughly 175lbs of LBM. For days you workout you need 215g of protein and nothing else. On days you don't workout you need 160g of protein and nothing else. Make sure its lean with as little fat as possible. Be moderate on your cheat meals. No binging on whatever you can fit in your stomach. Have a normal balanced meal, not an entire pizza. You could do maybe half of one though, but not every cheat.
Keep your carb ups to milk, pasta, bread, and grains. Stay away from sugars as much as possible. Always drink lots of water and take 3-5g of fish oil a day.
Does that help explain things better?
04-02-2010, 03:23 PM
BIG question are you only concerned with that ONE DAY for now because if you are you could probablly drop the 20-30lbs you want at your weight 250lbs I know your holding more than 5lbs of water. I can drop 5lbs of water in two hours for weighs ins. IF this is a new diet you could probablly lose 2-3lbs a week and then you'd need to drop the water but once again this is only for ONE day it will be back on the next. If that's what your looking for you can PM me too
04-02-2010, 03:39 PM
i like l-carnitine i have always had good luck with it
500-750 mg liquid
1 in the morning
1 after noon
2 before workout
i run it for 4 to 6 weeks then off it for 2-4 weeks
04-02-2010, 03:50 PM
04-02-2010, 03:51 PM
04-02-2010, 03:53 PM
04-02-2010, 08:25 PM
Well, it took about 6 hours, but I finished the ebook. I have to go back and re-read a few chapters, but I think I'll give it a shot starting tomorrow. Interesting that I could be sabotaging my diet by high intensity cardio - so it will be nice to drop back to just 2-3 days of just strength training.
04-02-2010, 10:37 PM
Glad it sounds like something you can do. Tough it out for the 5 weeks and you'll be happy. Don't stray, you can do it!
04-03-2010, 05:48 PM
Well, here's my plan for the next 5 weeks (with the exception of my 2 cheat meals/week):
6 a.m. AM ReCreate
6:30 a.m. Breakfast (30g) 6 Egg Whites, Fat Free Cheese, Turkey Breast, Veggies, Salsa (Multi, ALC, Fish Oil, GTE, Potassium, Calcium)
10:00a.m. AM Snack (30g) 1 Serving of Hydro Whey, Celery (Milk Thistle)
12:30 p.m. Lunch (40g) 5 oz. of Lean meat, salad with fat-free, sugar-free dressing (Magnesium, Fish Oil, GTE, ALC, Potassium, Calcium)
3 p.m. Pre Workout ReCreate, ALC
3:30-4:30 p.m. Work Out (5g carb) WeightsTraining (M/W/Sat) & Cardio (Tue/Thur): add 1-2 tbsp Shaklee Performance Drink (as needed)
6 p.m. Dinner (30g) 5oz. Lean meat, veggies (Potassium, Fish Oil, Calcium, ALC)
9 p.m. Bedtime (24g) 1 Serving Casein Protein
This puts me right around 170g of protein.
Curious what everyone thinks about supplementing with CEE before/after workouts on this plan?
04-04-2010, 05:59 PM
04-04-2010, 07:24 PM
I'm feeling pretty good although I havent had a BM in two days. I may want to get a fiber supplement - but in just 7 days (first following my initial reduced-carb plan and now this PSMF plan) I've shed ~7lbs. I leave for the beach in 4 weeks so the hardest thing will be sticking with the plan for the 1st week at the beach before the wedding day.
04-04-2010, 07:42 PM
Plus at that weight 5-10 lbs. water weight won't make much of a difference to physique. Even at low bf % - when ur wearing a tuxedo the hardness from dropping water weight isnt visible.
Back.... for real this time
04-05-2010, 06:50 AM
04-05-2010, 09:06 AM
Week 1 is complete. 5 days of my modified reduced carb/high protein and 2 days of PSMF resulted in a 7lb loss on the scale.
04-05-2010, 09:07 AM
04-05-2010, 09:33 AM
I mean I miss chinese food, pizza and beer - but I leave in 4 weeks, so I should be okay. I mean I'm more focused on looking my best than I am eating crap. It's not easy but it's not really hard yet either.
04-05-2010, 11:31 AM
Definitely you need to eat another one or two times at least from 1230-6pm. I eat every 2 hours from 8am-6pm for a total of 6 meals. The 1pm-5pm stretch is the worst for me in terms of lethargy and just being stuck at work and wanting to go to the gym or be outside, lol.
Back.... for real this time
04-05-2010, 12:15 PM
Dude, I'm strict as hell right now. I'm super focused. When I put my mind to something, NOTHING gets in the way. I want to look as good as possible on May 8th and I'll do whatever I need to do between now and then to get there.
04-06-2010, 12:17 PM
With the RFL handbook, you can't realistically eat more than 4x a day. You end up having meals so small that you're never satisfied and always hungry. I liked 3 big meals when I played with it.
04-06-2010, 12:33 PM
04-06-2010, 01:16 PM
04-08-2010, 08:08 AM