So as some you have might have read my previous thread from a few weeks ago, I'm going to Hawaii in 28 days from today.

I currently weight 168 pounds and my BF% is 18%

Given these numbers, i have 30 pounds of fat on my body. Given the best you can get is around 10%, I can realistically lose about 13 pounds of fat.

Now heres the question, if I spend 30 minutes a day on the treadmill on the fat burn setting (target heart rate 131), what would be a rough estimate to how much I can lose between now and then?

Since joining this form I have been eating mostly healthy meals, replaced all white bread with 8grain, removed all cheeses from my diet, started drinking water instead of soda, etc.

I have a relatively fast metabolism, because for the last 2 years I have only been eating junk food (several glasses/cans of soda a day, mcdonalds or wendys for lunch every single day, eating whatever i was hungry for, etc), and overall I wouldn't call myself really over weight. (168lbs, 5'11")


thanks in advance!

So as some you have might have read my previous thread from a few weeks ago, I'm going to Hawaii in 28 days from today.

I currently weight 168 pounds and my BF% is 18%

Given these numbers, i have 30 pounds of fat on my body.

Be careful about relying too much on your own (non-professional - e.g. hydrostatic) measurements of body fat to compute how much fat you have left/available to use. It's okay to do this, but relying on it can create dissapointment when your "I hit X% body fat day" comes and goes and you're not really there yet.

Given the best you can get is around 10%, I can realistically lose about 13 pounds of fat.

Not true.

Now heres the question, if I spend 30 minutes a day on the treadmill on the fat burn setting (target heart rate 131), what would be a rough estimate to how much I can lose between now and then?

Way too many variables involved in this to even start to guess. I haven't read your other thread, but age, activity level, BMR, diet, and many other factors play into this.

Since joining this form I have been eating mostly healthy meals, replaced all white bread with 8grain, removed all cheeses from my diet, started drinking water instead of soda, etc.

I have a relatively fast metabolism, because for the last 2 years I have only been eating junk food (several glasses/cans of soda a day, mcdonalds or wendys for lunch every single day, eating whatever i was hungry for, etc), and overall I wouldn't call myself really over weight. (168lbs, 5'11")


thanks in advance!

My advice is:

1. Make sure you're eating clean; let us critique your nutritional plan ASAP to correct any possible issues there.

2. Make sure you're lifting heavy weights in high volume; once again we can assist you in determining a split or full body weekly plan.

3. Make sure you do the cardio.

At your weight and "fast-metabolism," simply lifting heavy, spot on eating, and decent cardio would give you great results pretty quickly.

Note: Don't know about how much you can do in 28 days though. Maybe shooting for replacing 4-6 pounds of fat with 2-3 pounds of muscle wouldn't be too optimistic. This, according to your numbers, would generate a 3 to 4 percent body fat reduction.)

Good luck :)

So as some you have might have read my previous thread from a few weeks ago, I'm going to Hawaii in 28 days from today.

I currently weight 168 pounds and my BF% is 18%

Given these numbers, i have 30 pounds of fat on my body. Given the best you can get is around 10%, I can realistically lose about 13 pounds of fat.

Now heres the question, if I spend 30 minutes a day on the treadmill on the fat burn setting (target heart rate 131), what would be a rough estimate to how much I can lose between now and then?

Since joining this form I have been eating mostly healthy meals, replaced all white bread with 8grain, removed all cheeses from my diet, started drinking water instead of soda, etc.

I have a relatively fast metabolism, because for the last 2 years I have only been eating junk food (several glasses/cans of soda a day, mcdonalds or wendys for lunch every single day, eating whatever i was hungry for, etc), and overall I wouldn't call myself really over weight. (168lbs, 5'11")


thanks in advance!
It's been over 2 weeks since you posted that original thread (http://forums.johnstonefitness.com/showthread.php?t=28748). At that time you were 160, now you are 168. What have you been doing for the last 2 weeks? :confused:

Did you start weightlifting?

28 days is not enough time to make a dramatic transformation, but you can certainly make SOME progress. :)

On another note, your transformation and goals should not stop because you go on vacation. Start weightlifting and eating right NOW, relax when you go on vacation, and pick up where you left off when you get home. :tucool:

It's been over 2 weeks since you posted that original thread (http://forums.johnstonefitness.com/showthread.php?t=28748). At that time you were 160, now you are 168. What have you been doing for the last 2 weeks? :confused:

Did you start weightlifting?

28 days is not enough time to make a dramatic transformation, but you can certainly make SOME progress. :)

On another note, your transformation and goals should not stop because you go on vacation. Start weightlifting and eating right NOW, relax when you go on vacation, and pick up where you left off when you get home. :tucool:

Actually my original scale was really really old and off, so I threw it out. It wasn't worth bothering with recalibrating it. The 168 comes from a scale like Doctor's have, where you have the two weights that slide side to side.

I've been doing my best to lift every day (4 day split) with cardio every day, and take a break from lifting on the 5th day and only do cardio.


As far as eating, I usually get a Ham Egg & Cheese on a Croissant from dunkin donuts for breakfast (730am)

Beginning today, I had / will start having a turkey sandwhich (2 slices 8grain bread, 2 slices turkey breast) at around 11:30 am, and then another sandwhich (same thing) at around 4pm.

I'm haven't settled down for my dinner schedule yet, but I'm trying to keep it healthy.


thanks,

Dimitri

Hmm... maybe my old weights weren't off at all. I just weighed myself at the gym and it was 162.5... I just weighed myself on the scale that I just bought it and its 162....

So I guess im actually 162

I've been doing my best to lift every day (4 day split) with cardio every day, and take a break from lifting on the 5th day and only do cardio.
Sounds good. :tucool:

What type of cardio are you doing? Can you explain it a little bit?

As far as eating, I usually get a Ham Egg & Cheese on a Croissant from dunkin donuts for breakfast (730am)

Beginning today, I had / will start having a turkey sandwhich (2 slices 8grain bread, 2 slices turkey breast) at around 11:30 am, and then another sandwhich (same thing) at around 4pm.

I'm haven't settled down for my dinner schedule yet, but I'm trying to keep it healthy.
The ham/egg/cheese croissant from Dunkin Donuts - you should change this immediately. Eggs, egg whites, oats, and a small piece of fruit - that's my standard breakfast suggestion and in my opinion it's a good one.

The two sandwich meals could also be improved a lot. I think you'll need more protein in there and I'd cut some of that bread out personally. Add a lot of veggies to both of these meals.

Let us know what you decide on for dinner. I'd go for something like chicken or steak with a big bowl of veggies.

And I'd add in one small meal before bed with protein and fat. Probably cottage cheese with natural peanut butter. Again, a pretty common recommendation but in my opinion a good one.

Hmm... maybe my old weights weren't off at all. I just weighed myself at the gym and it was 162.5... I just weighed myself on the scale that I just bought it and its 162....

So I guess im actually 162
Don't worry about that right now. Worry about what you see in the mirror. Get yourself a tape measure too and start measuring various bodyparts: chest/back, waist, legs, arms, neck, etc.