20Lbs in 14 weeks...

[smokedtitan]

So I made a bet with my girlfriend this weekend that a will lose 20Lbs by July 14th. The reason I want to do this is because we are going on a crusie. Do you think this is possible to do? I would need to lose 1.43 lbs a week in order for this to happen. Any help would be great.

[Pugz]

I lost 41 pounds in 12 weeks so I definitely think you can do it. You need to focus and stay with your program.

[Rob]

Check out this thread. Lot's of good recommendations from people here.

Weight loss guide/food list

[station]

That's easy. Eat 1/2 or what you would normally eat + twice the amount of veggies you would normally eat. Then ride every day for 45 min.

[smokedtitan]

Originally Posted by Pugz

I lost 41 pounds in 12 weeks so I definitely think you can do it. You need to focus and stay with your program.

How did you do it?

[DownHillPhil]

You'll need to incorporate weight training to increase your lean muscle mass which will in turn raise your BMR and burn more calories while resting. Also you'll look super ripped

You need a net loss of calories each day in order to lose the 1.5 lbs per week. Plan carefully

[Fired Yo Momma]

FYI with people that are big (high % of body fat) it easier to loose the weight faster. Although on the downside people that big or bigger its more of a workout than the average person. I guess what I am saying big people have to work harder to loose the weight but if they work out and watch the diet the weight comes off faster. Is this making sense? If I wanted too I could cut 20lbs in a week (water weight). Is it healthy to do it like this, no.

[ohyeah89]

Originally Posted by DownHillPhil

You'll need to incorporate weight training to increase your lean muscle mass which will in turn raise your BMR and burn more calories while resting. Also you'll look super ripped

You need a net loss of calories each day in order to lose the 1.5 lbs per week. Plan carefully

EXACTLY what he said!

and I know I always post these links but in case you haven't seen them yet:

www.freedieting.com
http://www.calorie-count.com/

They're great resources to learn about nutrition and fitness and the math/science behind losing weight.

[allison]

Stop eating refined carbs. Don't eat any chips, crackers, cookies at all. Don't eat regular white bread or regular pasta.

Eat whole grain bread, multigrain pasta, or even the Barilla pasta plus. No cheese sauces.

Drink skim milk not regular or low fat.

Eat a healthy breakfast. If you drink a lot of coffee with creamer/sugar cut that out. Drink the coffee black if you have to, but no sugar (the "alternative" sugar additives are just as unhealthy, just in different ways).

Don't eat dessert.

Eat lean meats (chicken - boneless skinless breasts, lean turkey, fish). Eat LOTS of veggies and some fruit. We eat salad or baked veggies with dinner, and for a time had veggies (raw broccoli or edamame) with lunch.

I'm not super worried about my fat intake with the food I eat, so a typical day for me consists of the following:

Cheerios with skim milk (sometimes I like blueberries in there)
Yogurt with granola and string cheese as a snack
Deli fresh turkey lunch meat on bread with one slice of cheese, veggies/salad, banana/fruit for lunch
Apple as a snack (I sometimes have a meal replacement shake if I'll be riding after work)
Chicken breast and salad/veggies for dinner.

Sometimes we have Barilla past plus (omega 3 + protein) pasta with red sauce for dinner (add in lean lean ground turkey for extra protein/expand the meal for more left overs). Sometimes 99% fat free turkey chili with lots of spices. Otherwise it's usually just chicken and veggies.

We now splurge on dessert with 1-2 dark chocolate squares, but if you really want to hit your goal, don't splurge. If you have an off day/meal, get back on track and don't let it get you down. We ate a TON this weekend, but today we're having a huge salad for lunch and will eat healthy tonight.

Exercise - do a few weight exercises 2-3 days a week. That is the biggest thing for me is gaining lean muscle mass. You don't need to bulk up so don't worry about supplements. Just get in there and build muscle that will burn calories while you sleep/sit, etc.

Do cardio 4 days a week I'd say. You can do the treadmill, stationary bike, elliptical, ride your bike, whatever. Shoot for 45-60 mins, but just do what you can.

You will need more food than me unless you are 150lbs, but you can work around it.

FWIW, not a doctor or nutrionist. Just what has worked for Justin and I!

[ArrrKelly]

Running will take off the pounds. And dont forget the laxatives.

[Fired Yo Momma]

If you ever have a kid I hope you buy your kid a slurpee and a hotdog every once in awhile

[theclayster]

Originally Posted by allison

Stop eating refined carbs. Don't eat any chips, crackers, cookies at all. Don't eat regular white bread or regular pasta.

Eat whole grain bread, multigrain pasta, or even the Barilla pasta plus. No cheese sauces.

Drink skim milk not regular or low fat.

Eat a healthy breakfast. If you drink a lot of coffee with creamer/sugar cut that out. Drink the coffee black if you have to, but no sugar (the "alternative" sugar additives are just as unhealthy, just in different ways).

Don't eat dessert.

Eat lean meats (chicken - boneless skinless breasts, lean turkey, fish). Eat LOTS of veggies and some fruit. We eat salad or baked veggies with dinner, and for a time had veggies (raw broccoli or edamame) with lunch.

I'm not super worried about my fat intake with the food I eat, so a typical day for me consists of the following:

Cheerios with skim milk (sometimes I like blueberries in there)
Yogurt with granola and string cheese as a snack
Deli fresh turkey lunch meat on bread with one slice of cheese, veggies/salad, banana/fruit for lunch
Apple as a snack (I sometimes have a meal replacement shake if I'll be riding after work)
Chicken breast and salad/veggies for dinner.

Sometimes we have Barilla past plus (omega 3 + protein) pasta with red sauce for dinner (add in lean lean ground turkey for extra protein/expand the meal for more left overs). Sometimes 99% fat free turkey chili with lots of spices. Otherwise it's usually just chicken and veggies.

We now splurge on dessert with 1-2 dark chocolate squares, but if you really want to hit your goal, don't splurge. If you have an off day/meal, get back on track and don't let it get you down. We ate a TON this weekend, but today we're having a huge salad for lunch and will eat healthy tonight.

Exercise - do a few weight exercises 2-3 days a week. That is the biggest thing for me is gaining lean muscle mass. You don't need to bulk up so don't worry about supplements. Just get in there and build muscle that will burn calories while you sleep/sit, etc.

Do cardio 4 days a week I'd say. You can do the treadmill, stationary bike, elliptical, ride your bike, whatever. Shoot for 45-60 mins, but just do what you can.

You will need more food than me unless you are 150lbs, but you can work around it.

FWIW, not a doctor or nutrionist. Just what has worked for Justin and I!

totally agree....cut meals, sounds crazy but when you cuts meals eat every 3 hours or so, i eat anywhere from 4-6 meals a day, some meals might be fruit, or protein shakes, etc. I myself also drink a gallon of water a day, along with gatorade, tea, etc.

work out and def. do cardio for min 45 mins. They also say if you drink 84oz+ of water a day you will lose 2 pounds every 2 weeks.

good luck!

[allison]

Originally Posted by theclayster

They also say if you drink 84oz+ of water a day you will lose 2 pounds every 2 weeks.

good luck!

Watch on the drinking xoz of water per day. Just drink plenty of fluids. No reason to be over saturated with water weight. It depends on how much you exercise, your weight, what you are eating/drinking.

Veggies and fruit are all full of water as well.

[theclayster]

Originally Posted by allison

Watch on the drinking xoz of water per day. Just drink plenty of fluids. No reason to be over saturated with water weight. It depends on how much you exercise, your weight, what you are eating/drinking.

Veggies and fruit are all full of water as well.

true true, i drink water and eat fruits and veggies like it's my job

[Pugz]

I did a lot of what Allison mentioned as well as a lot of riding and spin classes. i drank no pop, beer and no fast food as well.

[sdyeti]

True, cut out creamer in coffee, etc. but you can still use skim milk (I like light soy milk). I can't drink tea or coffee without milk.

[reflux]

I was once given this basic ratio for weight maintenance, loss, and gain.

70% diet
20% strength training
10% cardio

Based on my own experience, it's not exact, but certainly not too far from the truth.

No amount of training can overcome a bad diet. A great diet can overcome deficiencies in training, but it won't give you the most effective results.

Good luck!

[PacMan]

Originally Posted by smokedtitan

So I made a bet with my girlfriend this weekend that a will lose 20Lbs by July 14th. The reason I want to do this is because we are going on a crusie. Do you think this is possible to do? I would need to lose 1.43 lbs a week in order for this to happen. Any help would be great.

Easily doable. When I was losing my weight last year, I averaged 2.25 lbs per week.

[katonk]

Originally Posted by Pugz

i drank no pop, beer and no fast food as well.

No beer? That's a crime against humanity. Oh, the horror of it all!

And what is this "pop" you speak of?

[smokedtitan]

Originally Posted by PacMan

Easily doable. When I was losing my weight last year, I averaged 2.25 lbs per week.

Wow... Thats really good, what did you do?