Summer Diet Plan

ifeelgood

I’m 200 pounds and I want to be 158 pounds by the end of august.

Exercise plan: hill walk that is 6k (3 times a week).
Gym, upper body (2 times a week).
I plan on taking two days off a week.

Foods I will avoid: bread, pasta, rice, potatoes, chocolate and sweets.

I will be drinking vodka twice a month.

Does anyone have any ideas?

MrStuffins

Well, you're looking to lose approx 3 lbs per week at that rate. That's quite a bit. It's doable, but you'll have to work hard at it!

For a start, when you say you're gonna take "2 days off a week", I hope this doesn't mean on your diet too?

You will need to create a calorie deficit of 10500 calories per week (3500 is 1 lb. This times 3)

This equates to 1500 a day every day until you meet your goal.

So, you will need to burn 1500 more than your maintenance a day.

Download My Fitness Pal and enter your stats. You will find out what your maintenance is. Then, enter everything into the app, food, exercise (be careful though because MPF tends to over-estimate the exercise calories). Hit your target every day.

Weigh yourself once every week.

If you ask me, 3 lbs is too much. I'd go for the target of 1.5lb for example and try make up a little bit more by doing some extra cardio in the gym etc.

colman1212

ifeelgood wrote: »

I’m 200 pounds and I want to be 158 pounds by the end of august.

Exercise plan: hill walk that is 6k (3 times a week).
Gym, upper body (2 times a week).
I plan on taking two days off a week.

Foods I will avoid: bread, pasta, rice, potatoes, chocolate and sweets.

I will be drinking vodka twice a month.

Does anyone have any ideas?

If you are just lifting weights twice a week, do a full body workout. Not just upper body weights. Squats and deadlifts will burn a lot more calories than isolation exercises. Do supersets/trisets to get some extra work in.

Stench Blossoms

MrStuffins wrote: »

Well, you're looking to lose approx 3 lbs per week at that rate. That's quite a bit. It's doable, but you'll have to work hard at it!

For a start, when you say you're gonna take "2 days off a week", I hope this doesn't mean on your diet too?

You will need to create a calorie deficit of 10500 calories per week (3500 is 1 lb. This times 3)

This equates to 1500 a day every day until you meet your goal.

So, you will need to burn 1500 more than your maintenance a day.

Download My Fitness Pal and enter your stats. You will find out what your maintenance is. Then, enter everything into the app, food, exercise (be careful though because MPF tends to over-estimate the exercise calories). Hit your target every day.

Weigh yourself once every week.

If you ask me, 3 lbs is too much. I'd go for the target of 1.5lb for example and try make up a little bit more by doing some extra cardio in the gym etc.

I agree with everything you said except for the bit in bold. MFP is brutal for calculating calorie amounts for maintenance/weight loss etc.

Go with bodyweigh in pounds x 12.

MrStuffins

Stench Blossoms wrote: »

I agree with everything you said except for the bit in bold. MFP is brutal for calculating calorie amounts for maintenance/weight loss etc.

Go with bodyweigh in pounds x 12.

You think so? I found it to be pretty spot on.

When I started using it I set it to "lose 1 lb per week". Every day I would hit my target and at the end of each week I would be down exactly 1 lb.

I agree that it's horrible at calculating calories for exercise alright. It's way off.

Stench Blossoms

MrStuffins wrote: »

You think so? I found it to be pretty spot on.

When I started using it I set it to "lose 1 lb per week". Every day I would hit my target and at the end of each week I would be down exactly 1 lb.

I agree that it's horrible at calculating calories for exercise alright. It's way off.

Well i'm going from my experience (and a few others here).

It set me a goal of 1200. Sure i lost weight, exactly 1lb a week as well, but then piled it all back on again when I changed and used their maintenance calories (Which was what my calories should have been set to in the first place).

Mellor

Stench Blossoms wrote: »

I agree with everything you said except for the bit in bold. MFP is brutal for calculating calorie amounts for maintenance/weight loss etc.

Go with bodyweigh in pounds x 12.

I can't imagine you'll get a significant difference between MFP -1lb/wk and BWx12.

Maybe this is obvious, but when you changed back to maintenance cals, did you recalculate from your new weight. Maintenance on your old weight would be a weight fain amount.
As I said, maybe that obvious, but I've seen people make that mistake before.

Stench Blossoms

When I started, BW x 12 was 1620 so 400ish out. I would have also have been doing BUCKET loads of cardio.

I can still lose weight at 1620, just slower.

..and since I don't (or really ever) had *that* much weight to lose I would have been better off starting off at the slower rate.

Sangre

I personally found MFP target calories very low.

Stench Blossoms

Sangre wrote: »

I personally found MFP target calories very low.

I think a big factor in it could be height. I'm a midget and i've seen similar midgets been given low calories goals as well.

Gummy Panda

Stench Blossoms wrote: »

I think a big factor in it could be height. I'm a midget and i've seen similar midgets been given low calories goals as well.

Really?

*imagines Stench Blossoms as an extra from Willow in gym gear*

ifeelgood

MrStuffins wrote: »

Well, you're looking to lose approx 3 lbs per week at that rate. That's quite a bit. It's doable, but you'll have to work hard at it!

For a start, when you say you're gonna take "2 days off a week", I hope this doesn't mean on your diet too?

You will need to create a calorie deficit of 10500 calories per week (3500 is 1 lb. This times 3)

This equates to 1500 a day every day until you meet your goal.

So, you will need to burn 1500 more than your maintenance a day.

Download My Fitness Pal and enter your stats. You will find out what your maintenance is. Then, enter everything into the app, food, exercise (be careful though because MPF tends to over-estimate the exercise calories). Hit your target every day.

Weigh yourself once every week.

If you ask me, 3 lbs is too much. I'd go for the target of 1.5lb for example and try make up a little bit more by doing some extra cardio in the gym etc.

thanks, hahaha not a day off from the diet, i did a diet 2 years ago where i had no carbs and i went to the gym twice a day.i lost a lot, but i had no energy and i gained all the waight back and more. but i could deffo do this.

Mellor

Sangre wrote: »

I personally found MFP target calories very low.

I've found MFP cals to be very accurate tbh. It does exactly what you ask. But people want the fastest results, so often set the weight loss per week at an unrealistic rate, and get an unrealistic deficit. Not their fault, just human nature.

eg
-2lbs/week is maintenance -1000 each day. It's going to be pretty low for anyone who isn't massive.

Stench Blossoms wrote: »

When I started, BW x 12 was 1620 so 400ish out. I would have also have been doing BUCKET loads of cardio.

62kg, "active" and 1/2lb loss per week is 1640 cals on MFP. Which is about inline with BWx12.

The reason it was much lower before was because the deficit was greater. 1lb/week is a quite a bit for somebody so light to start with.
That's one of the benefits of BWx12 imo, it scales BW to give a manageable deficit. It was giving you around about 270 cals deficit (c.1/2lb/week), but a much larger person rightfully gets a bigger deficit.

JJayoo

MFP is full of cougars