Hey, I've been reading up on the nutrition, training and all of that. I just got done reading Marcus's stickied thread. Anyway, I am wondering if it's possible to lose about 4-6 lbs in 2 1/2 weeks. I have read on here that it's generally okay to lose about 1-2 lbs per week, but I'd like to push it to 2-3 if possible. I'm still formulating my whole regimen from nutrition to training. Today I walked for about 40 minutes and plan to jog and then get into a sprint-walk-sprint system (need to wake my body up first) within the following few days.

I just need to lose some of the college fat I've seemed to gained in the past 2 years. I was about 170 in shape when I was 18, and now I'm about 176-7 lbs.

Dimensions-

Age: 21
Weight: 176lbs
Height: 5' 10.5"

I did Marcus's calculations in his stickied thread, and came up with this-

BMR = 1911.81

2628 = # of calories I need per day

2128 = # of calories I need to eat per day - no more and no less.

So I should consume 704 calories of protein per day --- 33% protein

425 calories from fat -- 47.2g of fat should be consumed per day ---20% fat

100% - 20% (fat) – 28% (protein) = 47% of carbs per day -- 1000.16 calories of carbs per day or 250g per day

47(carb) : 33(protein) : 20(fat) --- 47/33/20


354.6 calories at each meal

The nutrition thing is hard because money is rather tight in the household, so I'm not able to afford myself 6 meals a day, 7 days a week - so I haven't much food the past week, other than cheap junk and random food (whatever is in the cupboards). I am not sure what to do about that.

Anyhoo, I figure the least I can do is try and drink about 6-8 cups of water a day, and at least exercise until I can formulate/afford a nutritional program.

My thoughts are all over the place, I know, but maybe someone can weigh in w/what they think. I do apologize if this is redundant!

Thanks,

Nick

Sure its possoble to lose 4-6lbs in 2 1/2 weeks. You have to be very spot on with your diet though and keep track of your Lean Body Mass because you dont want to lose any muscle.

Your calculations look spot on. I know it can be hard when money is tight. Just try and improvise and follow the main principals and you will make progress. Just dont use it as an excuse to starve yourself. Its better to eat more than you should even if occasionaly its junk if nothing else is availiable than not eating at all.

If you want, post your proposed diet plan listing the foods youll be eating and we'll take a look at it to see if any low cost improvements can be made.

Marcus :tucool:

Hey, thanks, Marcus. I really do appreciate the time you put in on these forums.

Right now I'm working off of the teen thread that you replied to and trying to substitute certain things that I can't eat or don't like even.

0700- Cardio Workout (if one is scheduled)
0730- Breaksfst consisting of either oatmeal, high fibre cereal or egg white omelette. Also have a piece of fruit and a Multi Vitamin.
0930- Snack
1125- Tuna/Chicken + Salad + High Fibre Carbohydrate. E. Brown Rice or Wholemeal bread.
1425- Snack - Protein shake or Lean meat with high fibre Carbo.
1500- Weight Training Workout (If one is scheduled)
1600- Lean Meat + Steamed Vegetables
1930- Snack (cottage cheese or protein shake etc.)

Here is what I'm going for in reference to the above:

0700- Cardio Workout (if one is scheduled)
0730- Breakfast consisting of either oatmeal, high fibre cereal. Also have a piece of fruit
0930- Snack - whey chocolate shake(?)
1125- I'm not sure what to eat yet at lunch. Since I'm vegetarian it won't have fish, red meat, eggs, chicken, gelatin. Hmm..
1425- Snack - Another protein shake maybe - Boca products are too expensive at the moment and Morning Star has egg whites in some of the stuff.
1500- Weight Training Workout (If one is scheduled)
1600- Some kind of protein thing here. Maybe I can buy one package of Boca Chicken patties that have 4 in it for my protein, and find something else for the other three days. I don't have a steamer thing to steam vegetables. Is there a poor man's method? Should I buy frozen/can veggies? I hear the can food is pretty bad.
1930- Snack (cottage cheese or protein shake etc.)

I guess I'm just thinking outloud. I do have a vegetarian cookbook that's never been put to use, so maybe I can grab ideas from that. I might even be able to look at the food index on http://www.bodybuilding.com/fun/guide10.htm and substitute products for the meat.

Anyway, let me know what you think and once again I speak for everyone when I say I appreciate your help!

Nick

Why rush it? But yes, it's probably possible. To lose all fat though and no muscle in that time is highly unlikely.

Hey, thanks, Marcus. I really do appreciate the time you put in on these forums.

Right now I'm working off of the teen thread that you replied to and trying to substitute certain things that I can't eat or don't like even.



Here is what I'm going for in reference to the above:

0700- Cardio Workout (if one is scheduled)
0730- Breakfast consisting of either oatmeal, high fibre cereal. Also have a piece of fruit
0930- Snack - whey chocolate shake(?)
1125- I'm not sure what to eat yet at lunch. Since I'm vegetarian it won't have fish, red meat, eggs, chicken, gelatin. Hmm..
1425- Snack - Another protein shake maybe - Boca products are too expensive at the moment and Morning Star has egg whites in some of the stuff.
1500- Weight Training Workout (If one is scheduled)
1600- Some kind of protein thing here. Maybe I can buy one package of Boca Chicken patties that have 4 in it for my protein, and find something else for the other three days. I don't have a steamer thing to steam vegetables. Is there a poor man's method? Should I buy frozen/can veggies? I hear the can food is pretty bad.
1930- Snack (cottage cheese or protein shake etc.)

I guess I'm just thinking outloud. I do have a vegetarian cookbook that's never been put to use, so maybe I can grab ideas from that. I might even be able to look at the food index on http://www.bodybuilding.com/fun/guide10.htm and substitute products for the meat.

Anyway, let me know what you think and once again I speak for everyone when I say I appreciate your help!

Nick

Your welcome Nick :tucool:

Hmmm it makes things a little difficult with you being a vegatarian. You should be able to get enough protein by using Whey Protein and eating cottage cheese, tofu etc. Its just a matter of learning how to make palatable meals around vegetables.

The way I steam my vegetables is using this saucepan set I bought. It consists of one saucpan that sits on a flame and contains boiling water. Then another saucepan sits snugly on top and it has holes in its bottom. The vegatables sit in this top saucepan with the top on. The steam then comes in through the holes of the top saucepan and cooks the vegies. It only takes a 5 mins depending on what you cook and sometimes I cook for even less because I like my vegies crunchy and semi raw. I cant remember how much it cost it wasnt too much.

With your Lunch just have a salad or array of vegetables with tofu, cottage cheese or any other source of fibre you can think of. Also include a portion of low GI, high fibre carbohydrate.

With your protein shakes you dont want to have more than 2 a day. Have look at some vegetarian sites and I bet there are heaps of foods that are high in protein that you can use. The only problem is that they might be expensive.

Also with the timing of that Diet Plan, I did it specifically for Lurifax so its ok to change it a bit to suit your schedule. As long as you have 6-7 meals spaced out by no more than 2-3 hours its ok. Also the post workout meals are important.

Also make sure you take Iron supps and multi vitamin and mineral supps just in case.

I'm sorry I cant help you more but I'm not that familiar with the vegetarian diet. I come from a family where I have many relatives who actually have to take tablets to reduce the amount of iron in their system because they eat too much meat. :p

Let me know how you go.

Marcus :tucool: