I've lost about 18 pounds in fourteen weeks, and I would like to increase the rate of weight loss. I'm thinking about lowering my calories by about 400-500 to add an extra pound of fat loss per week. I would still lift 3 times a week and try to get lots of protein with whey supplements... Would it be worth it to try this for about 3 weeks to see what happens? I think my body is between endo and meso. It's a getting tougher once I get closer to my weight goal because I still want more progress when I look in the mirror. Thanks for any advice!

I've lost about 18 pounds in fourteen weeks, and I would like to increase the rate of weight loss. I'm thinking about lowering my calories by about 400-500 to add an extra pound of fat loss per week. I would still lift 3 times a week and try to get lots of protein with whey supplements... Would it be worth it to try this for about 3 weeks to see what happens? I think my body is between endo and meso. It's a getting tougher once I get closer to my weight goal because I still want more progress when I look in the mirror. Thanks for any advice!

How much do you weigh? Multiply your weight by 8 or 9, and dont go lower than that.

It all depends on your bf%, height, and weight. Even 10xbodyweight in cals/day is a little low.


How much do you weigh? Multiply your weight by 8 or 9, and dont go lower than that.

This may sound crazy, but would it work if say you wanted to be 110 pounds, but you weigh 120. Would it work to just eat 110x10 to get at that weight??? Does this make sense???

I've lost about 18 pounds in fourteen weeks
Congrads :tucool:
It's a getting tougher once I get closer to my weight goal because I still want more progress when I look in the mirror.
We all do but the thing to know is that the slower you lose the fat the better it will be in the long term as far as staying lean goes. Losing 1-2lbs a week practically ensures that you're not losing any muscle. That said, often, very overweight people can afford to lose at a slightly higher rate.

You don't mention anything about cardio; if you want to improve your rate of fatloss, do cardio 3x a week. If you still want to lose more after doing this, add an extra day of cardio each week 'till you are getting your desired results. If you're still not losing the desired ammount then increase the intensity of your work-outs i.e shorter rest intervals etc. If your still not satisfied, lower your carb intake slightly (assuming it's not too low already) while keeping your calorie intake the same. Then, and only then, think about lowering your cals. In my opinion, lowering calories should always be the final approach.

Read the "sticky's" at the top of the page because if you're losing fat without cardio there is a chance your calories are already slightly low (some can lose fat however without cardio, some simply through turning to healthy nutrition, others sometimes drop the fat through their work-out routines alone etc.) Just remember that scale weight is not a good indicator of progress; you need to know how much fat/muscle you are losing. If you havn't already, get some body fat calipers to be on the safe side.
:gl:

Multiply your weight by 8 or 9
While i respect you're trying to help dso, what your advising is, in my opinion, less then beneficial. Please don't take this the wrong way but anyone eating 8 - 9x their body weight will indeed lose weight, and lots of it, but it will all be the wrong kind of weight. People should be aiming to lose fat; losing too much muscle, if any at all, will seriously hinder your progress in the long term.

I tell you this for your own benefit as i hope you're not doing this yourself. Read the "sticky's" at the top of the cutting section, they're very helpful :nod: .

Once again, please don't take my lecturing the wrong way, i'm trying to help :tu:

I hope someone can answer this, I am planning to start tomorrow this lowered calorie spree, I'm 186.5 pounds right now, 5'10 height, and I used to be 207.5.

I'm thinking about lowering my calories to about 1500-1600 for the next three weeks. My plan will consist of weigh training 3 times a week and running 3 miles a day. I want to lose about 7-8 pounds in this period of time. I'm not worried about muscle loss, but at the same time, I am. Will the 3 lifting sessions be worthwhile at all to maintaining muscle? Since this is only about a three week program I can't imagine it being that bad.

The reason is my parents are going away for three weeks and I want it so that by the time they come back I want them to notice a difference... Kind of a dumb reason but it was hugely motivating before when people I haven't seen in a while say 'wow!', so this is my opportunity to do it.

I'm thinking about lowering my calories to about 1500-1600 for the next three weeks.
NO NO NO; i'm guessing that you're about 16 or 17, so this figure, along with your height & weight (and the fact you do cardio 6x & weight training 3x a week) means you should be eating around 2400 to 2800 calories a day to lose fat (or else you're likely losing muscle as well). If you were to drop your calories to 1500-1600 a day for 3 weeks you're gonna lose a HUGE amount of muscle, slow your metabolism, and probably hit a plateau soon after.
I want to lose about 7-8 pounds in this period of time. I'm not worried about muscle loss, but at the same time, I am.
Think of the long term; less muscle = slower progress. Aiming to lose 7-8lbs of fat along with some muscle, as opposed to 6lbs of solid fat is not something to strive for (besides you'll likely lose a lot more than 7-8lbs a week on 1500 calories...but that's not a good thing).
If you want better progress while your parents are away then try upping your calories by about 200 and doing cardio twice a day (just so long as your lifting doesn't suffer). This tactic will boost your metabolism so even if you don't lose as much fat (not weight) during those three weeks as you would like, when you return to your current calorie level you'll almost certainly see more activity in the fatloss department. The reason is my parents are going away for three weeks and I want it so that by the time they come back I want them to notice a difference... Kind of a dumb reason but it was hugely motivating before when people I haven't seen in a while say 'wow!', so this is my opportunity to do it. That's not a dumb reason at all but don't lose sight of what's best for your long term success either. Besides...what's wrong with aiming to lose 6lbs of pure fat & having slightly more muscle definition? You think your parents won't notice? Try what i've told you but make sure you eat clean & put everything into your traning :tu: . Good luck bud!

I hope someone can answer this, I am planning to start tomorrow this lowered calorie spree, I'm 186.5 pounds right now, 5'10 height, and I used to be 207.5.

I'm thinking about lowering my calories to about 1500-1600 for the next three weeks. My plan will consist of weigh training 3 times a week and running 3 miles a day. I want to lose about 7-8 pounds in this period of time. I'm not worried about muscle loss, but at the same time, I am. Will the 3 lifting sessions be worthwhile at all to maintaining muscle? Since this is only about a three week program I can't imagine it being that bad.

The reason is my parents are going away for three weeks and I want it so that by the time they come back I want them to notice a difference... Kind of a dumb reason but it was hugely motivating before when people I haven't seen in a while say 'wow!', so this is my opportunity to do it.

Read Sean_Vienna's post. I ditto that.

If you lost 18 lbs in 14 weeks then you are already at around a 650 calorie deficit a day. Lowering calories by 500 would be more than any sort of recommended allowance. I would increase cardio with eating the same amount before reducing calories. You can't win the calorie reduction game in the long term. It slows your metabolism and lowering calories will slow it even more. More exercise, on the other hand, will speed your metabolism. But you can't abuse that part, either.

1600 calories a day is too low for most women even to get the nutrients they need per day. So at least take a good multivitamin, although these can't supply you with the phytonutrients that eating real food can.

I'm not sure what your current training plan is but if you're not running at all and then go to running 3 miles a day, you could start to overtrainning and/or open yourself up to injuries specifically of the lower leg.

Weight training helps avert muscle loss but may not if your calorie deficit is too high, in which case it will head you into overtraining syndrome faster.

I know looking better is a good goal but just be patient. My recent weight gain was caused by being sick and until I lose the weight I'm being kept from competing nationally, so I empathize with you, but just try to be patient. Your results sound very good so far, and 'if it ain't broke, don't fix it.'

-Amie