Question here - what is the most weight that will be lost, if you followed the sample week I'm about to list below? Because I figured that cutting 500 calories / day was the 1 lbs per week, BUT, that doesn't include exercise + weights


6 days / week = 45-60min cardio. 70%, last 10 mins push at 80-90%
(Collegiate Tennis - off season, I ENJOY this thoroughly and it won't be leaving my routine period. This is more as actual training)

6 days / week = 10-20 min HIIT session (Running / Exercise Bike depending)

E/O Day = Weight training. Primarily Upper Body / Chest / Arms. Low Reps, high weight, high sets. Not strict Max OT but modeled after it.

-300 to -500 calories / day


Currently 6'3 @ 205 lbs. Taking Whey Protein + Glutamine. 20% Body Fat



That seems to me like it will burn more than 1-2 lbs per week, but from all the talk, I'm scared that I will be losing TOO much weight per week. Is that possible? Only weight to be lost is in stomach / upper body.

Question here - what is the most weight that will be lost, if you followed the sample week I'm about to list below? Because I figured that cutting 500 calories / day was the 1 lbs per week, BUT, that doesn't include exercise + weights


6 days / week = 45-60min cardio. 70%, last 10 mins push at 80-90%
(Collegiate Tennis - off season, I ENJOY this thoroughly and it won't be leaving my routine period. This is more as actual training)

6 days / week = 10-20 min HIIT session (Running / Exercise Bike depending)

E/O Day = Weight training. Primarily Upper Body / Chest / Arms. Low Reps, high weight, high sets. Not strict Max OT but modeled after it.

-300 to -500 calories / day

That seems to me like it will burn more than 1-2 lbs per week, but from all the talk, I'm scared that I will be losing TOO much weight per week. Is that possible? Only weight to be lost is in stomach / upper body.

Most figure the BMR + an activity adjustment then subtract 500 to 1000 calories, giving you a 1 to 2 lb loss. Those are still estimates, depends on metabolism, accuracy of activity adjustment and how well you actually count calories.

Is there a danger level, I am not sure there is. Or where that level is. I don't think it is at 3-4 lbs a week. In nearly all diets from start to goal, it seems our bodies sorta average 2 lb loss. I think we can do most anything to a healthy body for 6 weeks and not do permanent damage.

If there is a good study on danger level, someone post it.