Can these two be done at same time or are they done differently. Im a little confused by some of the reading I've done. Can someone elaporate for me? And What would be a great workout with weights to get the two done? I got cardio done np. :bb:

I'm afraid I don't know what your question is.

~SC~

I think I know what you are asking... and fat loss and cutting are basically the same thing. You cut to lose weight (ie fat). If you want the weight you are lossing to mostly fat and not muscle that is where the approriate diet combined with cardio and weights can really pack a punch.

Thats exactly what I mean but What would be the best routine for 4 months straight?

Goal Weight to Lose during 4 months(16 weeks): 40 pounds.

July 7 measurements are.
Chest 42
Upper Arms 13.5
Lower arms 10
Neck 16
Abdomen 42
Hips 43
Waist 40
Thigh 24
Calves 16.5
Wrist 7.5
Weight 235
Shoulders 47
Age:20
Sex: Male
All in Inches except weight in pounds.

I plan on doing cardio daily. But how much is too much?
And whats a good lifting plan for losing weight while cutting.

And I was thinking of cutting my calorie intake to 1500 to 1800 calories a day.

Thats exactly what I mean but What would be the best routine for 4 months straight?

Goal Weight to Lose during 4 months(16 weeks): 40 pounds.

July 7 measurements are.
Chest 42
Upper Arms 13.5
Lower arms 10
Neck 16
Abdomen 42
Hips 43
Waist 40
Thigh 24
Calves 16.5
Wrist 7.5
Weight 235
Shoulders 47
Age:20
Sex: Male
All in Inches except weight in pounds.

I plan on doing cardio daily. But how much is too much?
And whats a good lifting plan for losing weight while cutting.

And I was thinking of cutting my calorie intake to 1500 to 1800 calories a day.

You want to lose 40 pounds in 16 weeks? That comes out to 2.5 pounds a day that you would be losing. Most people will tell you that this is probably an unhealthy rate to lose fat, since it is generally recommended that you do not lose more than 2 pounds a week. A pound of fat is 3500 calories, so you would have to have a calorie deficit of 1250 calories per day in order to lose 2.5 pounds a week.

Cutting = fat loss = cutting. Same thing :)

At a weight of 235 you should not lower your calories below 1800. I'd start with 2000. If I was at your weight and madly in need of fat loss I'd probably do an hour long session of cardio/day. You should ideally be doing weights too.

Don't rush this, because it can't be rushed. You can lose 40 lbs in 4 months, but there's a high proability of too much of it coming from lean body mass. When that is the case you will have skinny fat, which is the worst thing in the world - meaning, that you don't have much fat, but you've got no muscle either. It's a very bad look. Take it slowly preserving lean body mass.

I plan on doing cardio daily. But how much is too much?
And I was thinking of cutting my calorie intake to 1500 to 1800 calories a day.

4-5 times a week is plenty. Everyday will take it's toll on your body, as you will be depriving it of the appropriate rest it needs to properly recover.

If you're around 235lbs, I wouldn't go below 2200 calories (and ideally you'd want to be around 2500 calories to avoid losing lean body mass).

You're young, so your metabolism should respond better than mine did (I'm almost 36).

40lbs in 4 months is reasonable with consistent hard work.

Ken

I wish I could find out where the no more than 2lbs loss a week rule came from. Is it a urban myth or did someone suggest it 100 years ago? It sounds good on surface.

Now we say we might lose muscle if we exceed 2 lbs. I thought muscle loss or gain was a result of exercise.

The same with the keeping calories higher, I can see that keeping stress down. The least change we make in our lives the easier the diet is accepted. But I can't believe the "starvation mode" is that high.

If there were studies, I wonder how they were structured. So many studies turn out to be junk science when you know how they were conducted and by whom. Studies are like the wind, if you stay in one spot long enough, they will change direction.

JNS055, get on the weights, they come right after diet for weight loss.

I wish I could find out where the no more than 2lbs loss a week rule came from. Is it a urban myth or did someone suggest it 100 years ago? It sounds good on surface.

Now we say we might lose muscle if we exceed 2 lbs. I thought muscle loss or gain was a result of exercise.

The same with the keeping calories higher, I can see that keeping stress down. The least change we make in our lives the easier the diet is accepted. But I can't believe the "starvation mode" is that high.

If there were studies, I wonder how they were structured. So many studies turn out to be junk science when you know how they were conducted and by whom. Studies are like the wind, if you stay in one spot long enough, they will change direction.

JNS055, get on the weights, they come right after diet for weight loss.My guess is it's something that's been passed down for years and was probably based on some study done at some point. It's a good starting point for a guy (2 lbs would be too much for the average woman), but there is definitely no clear cut threshold. If you're genly losing 1lb/week you may suffer little loss of LBM. If you lose at 2lbs you lose more. 3lbs you lose yet more. It wildly depends upon the person doing it. If I was 500 lbs and started dieting and losing only 2lbs/week I'd try harder, because that's not much to lose, but if you're starting at 140 lbs and your bodyfat is already 7%, well 2lbs/week is obviously too much.

From here on in I propose a recommendation of 1% weight/week :D

As we all know, the further you are from your body's "natural" point, the harder it is. Whenever I start a new diet I can drop 4 lbs in a week easily, but lately my fat levels are low enough such that I'm not even losing 1 lb/week.

If you're genly losing 1lb/week you may suffer little loss of LBM. If you lose at 2lbs you lose more. 3lbs you lose yet more. It wildly depends upon the person doing it.
From here on in I propose a recommendation of 1% weight/week :D

Whenever I start a new diet I can drop 4 lbs in a week easily, but lately my fat levels are low enough such that I'm not even losing 1 lb/week.

You talk of losing 4lbs a week at start. Why don't we just say most average a 2lb loss a week. But not connect muscle loss to weight loss by diet alone. One study found this for instance:

dual-energy x-ray absorptiometry to examine the change in body composition in subjects who switched from their habitual diet (48% carbohydrate,
32% fat) to a very-low-carbohydrate diet (8%
carbohydrate, 61% fat) for 6 weeks.
Surprisingly, fat mass decreased significantly
(–3.3 kg) and lean body mass increased significantly
(+1.1 kg), despite no change in physical
activity. There were no significant changes
in the control group.

That suggest weight loss and LBM increase can occur with diet. It would follow that weight training following the proper guidelines would help in the increase of LBM along with loss.

So we don't need to worry about someone losing too much weight, too soon. Nature will catch up and correct. If there is a minimum calorie count before "starvation mode" kicks in, I bet it is about the 1000 calorie range. But again few would find that level unstressful, so they would quickly up the calories. I am concerned we might hold ourselves back too much by rules of thumb. :d_smile:

Is MAX OT a good weight program to start with?

Is MAX OT a good weight program to start with?
I suggest you start with a less intense routine, if you haven't lifted weights in last few years. Where and with what will you work out? It makes a difference, home or gym, beginner or experienced.

I suggest you start with a less intense routine, if you haven't lifted weights in last few years. Where and with what will you work out? It makes a difference, home or gym, beginner or experienced.

Last time I lifted weights was a month ago. ANd it would be at a gym.

Last time I lifted weights was a month ago. ANd it would be at a gym.

Free-weights or machines? How long did you workout each day? How many days a week? For what length of time did you continue to do this? Was it regular or "whenever you had time"? Did you follow a standardized workout plan? Or did you just go and pick things up and set them back down? These are things that rtestes is asking you.

Last time I lifted weights was a month ago. ANd it would be at a gym.

Give it a try, I have never used it. Don't overtrain, get plenty of rest. Drink at least a gallon of iced water, a day. That called superhydration as explained here:

http://www.classicx.com/html/body_2super.html