Rapid weight loss

Discussion in 'Fitness & Nutrition' started by IronImp, Jun 25, 2009.

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  1. IronImp

    IronImp Member

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    I've lost about 10 pounds within the last 3 weeks. I am eating a healthy mix of proteins, carbs and fats. I went from 6'1" 224lbs to 213lbs from lifting and running 3 to 4 days per week. My scale has a body fat calculator on it and says I'm in the 22 - 24% BF range. (I know these things are really inaccurate.)

    My question is, when you guys are cutting, how much weight per week do you shoot for? What are signs to look for if you are losing too much or not enough per week?

    I'd like to get down to 200lbs by the end of July.
     
  2. smb is me

    smb is me New Member

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    If you are in shape-muscular wise, 1 lb per week.
    out of shape a little more is okay.

    Signs to look for--too much=loose skin or losing muscle too fast. Not enough=no appreciable difference in weight loss on the scale/(And more important) no change in physical appearance.

    These signs are hard to see on a week by week basis. Judge bi-weekly, or even monthly.
     
  3. IronImp

    IronImp Member

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    I've lifted weights off and on for the last 10 years and I was an athlete in high school. So I'm not a complete pile of chewing gum. I have a decent muscular base. I guess I'm probably cutting a bit too quickly, but my strength doesn't seem to be diminishing at all so I'm guessing that I'm not losing too much muscle. I'll keep an eye on it though.
     
  4. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    What has your caloric intake and macros been like? That might help give a clue.

    And as an aside, I wouldn't trust the home scale BF meter at all. Mine has said I've been 18-20% for the past month, but I used the one at the gym today and it said 13%. :wiggle:
     
  5. T-R-T

    T-R-T New Member

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    1lb per week
     
  6. k624ash

    k624ash New Member

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    It doesnt really matter if they are accurate, as long as they are consistent. That way you can tell if your gaining or losing fat. Those things are supposed to be pretty consistent right?
     
  7. Elfling

    Elfling New Member

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    Well..yes and no. Weight loss is rarely linear in my experience. A lot of people tend to notice they'll stay at a certain weight for several days, then have a "woosh" and notice a drop of a few pounds.
     
  8. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    That's my point -- the one I had at home was worthless. I've lost weight and BF and it has said I'm at the same % I was when I started.
     
  9. Elfling

    Elfling New Member

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    The BF% calculators on those scales are largely worthless. Everything from hydration to time of day will affect their readings.
     
  10. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    .
     
  11. k624ash

    k624ash New Member

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    but if you weight in at the same time everyday, say right when you get up, that should be pretty consistent right? Obviously there are tons of factors but if your looking at trendlines over the course of weeks shoudlnt it be able to show you if your going up or down?
     
  12. Naturally Baked

    Naturally Baked Active Member

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    2-3 lbs a week is safe, 5-7 is okay but not ideal, 8+ is unhealthy
     
  13. Naturally Baked

    Naturally Baked Active Member

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    you weigh the least when you wake up, I would say weigh 1 hour after breakfast
     
  14. Elfling

    Elfling New Member

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    If you reduce this to 1-2, 3, and 5+, I might agree. With reservations for extreme dieting/fatties.
     
  15. Naturally Baked

    Naturally Baked Active Member

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    well it depends on your starting weight. I started at 300 and every 2 weeks that I weighed myself I was down about 10 pounds (so 5/week). After 230 I would lose around 3 pounds a week, and now at 185 I am losing/trying to lose and gainging again,:o, 1-2 pounds/week
     
  16. IronImp

    IronImp Member

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    I've been averaging about 3 pounds per week, which seems to be pretty good for me right now. I'm not feeling hungry at all. I've been eating when I want, but the portions have been reduced. A typical diet for me looks like this,

    breakfast:
    1 piece whole grain toast
    3 egg whites, 1 yolk
    1/2 cup cottage cheese

    snack: 1 piece of fruit

    lunch: chicken breast
    1 medium sweet potato
    1 piece of fruit

    workout

    fruit and some sort of protein ie. peanut butter & celery

    dinner:

    lean meat 6 ounces
    large spinach salad
     
  17. Naturally Baked

    Naturally Baked Active Member

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    :rofl: wtf?
     
  18. IronImp

    IronImp Member

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    I didn't finish my post... it got fucked up.

    Check it out again.
     
  19. Elfling

    Elfling New Member

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    Yar- you started as a fattie (no offense :wiggle: ). Regular rules get a little leeway at that level.
     
  20. HorseDick

    HorseDick Active Member

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    2lbs is safe if you're fairly overweight. 3lbs a week if you're obese. Anything more than that is too much and I think most here will agree with that. 5-7 is never OK unless you weigh fucking 1000lbs.
     
  21. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    One thing that has really helped me is to track my calories. I use fitday.com but calorieking.com is great too. It makes it really easy and takes a lot of the guesswork out of whether you're eating too much or too little/losing too fast or not fast enough.
     
  22. Daria

    Daria New Member

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    this
     
  23. Grimey

    Grimey New Member

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    I've been cutting since the end of May... I'm down to 189-190 from 202.

    Stuck at 189 though, can't seem to knock it... I wanna get down to 175-180.
     
  24. Zaffir

    Zaffir OT Supporter

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    Keep in mind the first week or two will usually be quite a bit more than 2-3 pounds if you're a fatty. Most people drop a lot of water weight when they start eating healthier.
     
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