My new weight-loss campaign. Will this work effectively?

[penguinsfan]

Okay, I need to lose some serious weight and I want to do much of it in the next couple months, then I can relax a little more.

For starters, a low-carb diet (Atkins, South Beach, etc.) is an absolute no-go for me. Although I can lose weight with them, the always give me stomach cramps and diarrhea. They're just not worth the side-effects.

For the next 8 weeks or so, I am holed-up in a lodging room with a small fridge and a microwave. There is no stove or freezer available. Part of what I've been living on is those Hormel packaged meals that are around 250-300 calories and are relatively decent in taste. I usually have one for breakfast at 6:30 and one for lunch around 11:30. Typically, after work I'll have a microwave Kraft mac-n-cheese bowl of 220 calories and then head to the gym. After working out I'll usually have some form of microwave meal around 8:00 PM of about 500 calories.

On weekends, I might have a few drinks one night and dine out for 2-3 meals. I figure my calorie intake on the weekends is 2000-3000 for the day. During the week, it's more like 1200-1500. Now, here is the key--for the past 10 days I have done cardio work every single day of a minimum of at least 1 hour and 1000 calories. So, I burn off 1000 calories every day at the gym, beyond the normal stuff.

The weight-loss plan could be called "work my freakin' ass off" as there is nothing much more to it. At what rate should I expect to lose weight like this and how much could I lose by mid-October?

 

[baseballer8]

Well frankly that program sucks really bad, sorry.

What is going to happen is you will lose a quick 5-10 lbs and then your body will go into disaster mode and your metabolism will slow to incredible sloth like speed. You will feel like crap and have no energy.

What your goal should be is to have 2000-2500 calories per day split into six meals. Aim for high protein, high fat and moderate carbs. What is nice about ketogenic diets (Atkins, South beach etc...) is that your primary source of energy comes from fat so it is easier on the body to convert the fat to energy. After the first two weeks it gets better. Also will few or no carbs in your diet your insulin levels are stable and not spiking throughout the day. High insulin spikes lead to cortisol excretion which promotes fat retention.

Also you should lift weights as the muscle you build will burn more calories than non-muscle body tissue in a ratio of 3:1. You should also clean up your diet tossing all the processed foods and incorporating a lot of fish, chicken and veggies. Olive oil is your friend for energy and health benefits.

Other tips I have for you are to:
Drink a gallon of cold water or more a day as it increases your metabolism and satisfies hunger

Try HIIT training instead of steady cardio

Follow a good lifting program such as this http://messageboard.tuckermax.com/showpost.php?p=235242&postcount=386

Have fun doing it and take some before and after pictures

 

[pest]

Wow baseballer what a deadly post!!! Its refreshing to see people who actually know what they are talking about on here!!!

Basically - what baseballer said!

Peace

 

[goldmember]

It wouldn't be all that bad if you add some protein from either lean meat, dairy, or supplement. After all, you need to create a caloric deficit, and you certainly have done that. By increasing your caloric intake on the weekends, you are causing your metabolism to speed up, but just watch out for junk food on the high-calorie days.

Throw some resistance exercise in along with some more protein and you could probably expect to lose about 20-30 pounds by mid-October.

 

[penguinsfan]

Interesting replies and thanks for the feedback and advice. I am not lifting right now, although I probably should get back to some anaerobic work a couple days per week.

I do understand the the 6 smaller meals per day eating pattern is ideal. I did it years ago following Bill Phillips plan and had pretty good results. Unfortunately, it's not very cooperative with my work schedule. I don't get time to eat more than once and I really don't have the money to spend $10 per day for shakes and bars that really don't fill you up that well in addition to my food. The biggest factor is I have no cooking ability beyond a small microwave.

What about increasing the caloric intake by grabbing a McLunch or something instead of the 300 calorie Hormel meal to ensure metabolism doesn't slow too much?

 

[goldmember]

the only thing at mcdonalds suitable for weight loss would be the grilled chicken sandwich or chicken ceasar salad w/o dressing

 

[baseballer8]

I am in college and don't have the money to spend on shakes and bars either but also don't need them either. Oatmeal, tuna in a can (potted meats), olive oil, and milk are your best friends when it comes to eating healthy and sensible.

 

[penguinsfan]

I've made some changes and increased the exercise. Lately, it has started coming off a little faster. I'll post some details when I get a chance.

 

[penguinsfan]

Things have gone pretty well, overall.

I did make a major change of doing away with those non-refrigerated Hormel meals. My buddy told me anything with non-refrigerated meat has to be absolutely loaded with preservatives and told me to find a way to fix some real food. So, I've added some fresh fruits and bought stuff at Wal-Mart to cook pasta and brown rice in the microwave. My progress had slowed slightly, but as soon as I replaced those junk prepared meals I started peeling off fat again.