Possible to shed some body fat over 3 weeks?

The Reservoir Dubs Anchorman

Is it impossible to shred body fat in three weeks, not a lot of it but I'm sitting around 15-16%.

I've taken off 35 lbs over the last 2 months and cleaned up my diet significantly and increased my workouts to daily.

I looked at some bodybuilding stuff about shredding but not sure I want to go that extreme.

JJayoo

Why 3 weeks?

drdeadlift

With your progress you should be able to answer that question for yourself.

Tenigate

The Reservoir Dubs Anchorman wrote: »

I've taken off 35 lbs over the last 2 months and cleaned up my diet significantly and increased my workouts to daily.

I reckon the 2 mths contained the quick wins. Still, at 16% you still have more to lose so.. yes?

Mellor

Should be able to burn 3+lbs of fat over 3 weeks

The Reservoir Dubs Anchorman

drdeadlift wrote: »

With your progress you should be able to answer that question for yourself.

I think I've reached a plateau and am looking to push through it.

The Reservoir Dubs Anchorman

Mellor wrote: »

Should be able to burn 3+lbs of fat over 3 weeks

Should I be increasing cardio to twice a day and bringing calorie consumption down to 1500-1800?

Tenigate

The Reservoir Dubs Anchorman wrote: »

Should I be increasing cardio to twice a day and bringing calorie consumption down to 1500-1800?

What's significant about the next 3 weeks that you're planning on doubling down like this? You don't want to burn out. Cardio twice a day sounds like hell.

The Reservoir Dubs Anchorman

Tenigate wrote: »

What's significant about the next 3 weeks that you're planning on doubling down like this? You don't want to burn out. Cardio twice a day sounds like hell.

It does but it's only three weeks and I can start a maintainance programme immediately afterwards.

I'm going to the states for something I need to be in tip top shape for.

Irish94

Presuming your male - I wouldn't drop your calories below 1800. Maybe even 2000 calories should be okay because your body needs energy to recover and refuel.

Have you tried HIIT with resistance training? No need to do two cardio sessions a day. Personally I would do resistance training with 15 - 20 minutes of hard HIIT training. The weight and fat will drop off, maybe not after 3 weeks, but you want to sustain this weight loss for the long term and not just 3 weeks so don't be worried if you don't lose the 'fat' you had intended to lose.

Congratulations on your results so far, great to hear stories like yours. Keep it up!

Mellor

The Reservoir Dubs Anchorman wrote: »

Should I be increasing cardio to twice a day and bringing calorie consumption down to 1500-1800?

What's your height and weight. And how much training are you doing?

The Reservoir Dubs Anchorman

Mellor wrote: »

What's your height and weight. And how much training are you doing?

6 2 and 192.

currently 4 days of weights, 2 days of Plyo and/or Yoga normally 90 mins sessions.

With a half hour cardio everyday. Generally interval running twice a week, spinning class twice a week and swimming twice a week, just lengths for the half hour.

Mellor

The Reservoir Dubs Anchorman wrote: »

6 2 and 192.

currently 4 days of weights, 2 days of Plyo and/or Yoga normally 90 mins sessions.

With a half hour cardio everyday. Generally interval running twice a week, spinning class twice a week and swimming twice a week, just lengths for the half hour.

Ok, so that means a you burn about 2400 on a rest day and maybe 2900 if you do weights AND cardio.
So on a training day you should prob aim for 2000 cals min, but you could go lower on a rest day.

If things went perfectly, you could probably knock off 2kg of fat in 3 weeks. Which probably gets you to 13%bf. But it never goes perfectly. Just trying to but an upper limit on things.

The Reservoir Dubs Anchorman

Mellor wrote: »

Ok, so that means a you burn about 2400 on a rest day and maybe 2900 if you do weights AND cardio.
So on a training day you should prob aim for 2000 cals min, but you could go lower on a rest day.

If things went perfectly, you could probably knock off 2kg of fat in 3 weeks. Which probably gets you to 13%bf. But it never goes perfectly. Just trying to but an upper limit on things.

Hypothetically, if I aim at 1500 on a rest day and 1800 on a training day , what would the results (if they go perfectly) be. I understand I'll have a lack of strength and will have to adjust the weights accordingly.

Really appreciate the insight and help on this by the way.

Mellor

In theory, based on bf% and weight. You could prob burn a max of 900 cals from fat per day. So that be the number I'd aim for.
If you had a deficit any bigger than that, you'd probably end up losing muscle mass too.
If you eat too little the intensity of the training would probably drop so deficit would then sort of auto-regulate.

It you set 900 as the limit it should probably be 2000 for weights AND cardio days, 1800 Cardio only days, and 1500 on rest days - as long as they are complete rest, doing nothing days.

The Reservoir Dubs Anchorman

Mellor wrote: »

In theory, based on bf% and weight. You could prob burn a max of 900 cals from fat per day. So that be the number I'd aim for.
If you had a deficit any bigger than that, you'd probably end up losing muscle mass too.
If you eat too little the intensity of the training would probably drop so deficit would then sort of auto-regulate.

It you set 900 as the limit it should probably be 2000 for weights AND cardio days, 1800 Cardio only days, and 1500 on rest days - as long as they are complete rest, doing nothing days.

Cool, thanks for the help on this man. Much appreciated. Will put the results up here just for interest.

alane20

I would implement a ketogenic diet, and lift heavy weight, on the cardio side try and keep your heart rate at 140 bpm this is optimal for fat burning, above this you are going to a catabolic state

Blacktie.

alane20 wrote:

I would implement a ketogenic diet, and lift heavy weight, on the cardio side try and keep your heart rate at 140 bpm this is optimal for fat burning, above this you are going to a catabolic state

Since when does heart rate determine anabolic/catabolic states?

Mellor

alane20 wrote: »

I would implement a ketogenic diet, and lift heavy weight, on the cardio side try and keep your heart rate at 140 bpm this is optimal for fat burning, above this you are going to a catabolic state

That's complete nonsense.
And also completely contradictory.

The Reservoir Dubs Anchorman

The Reservoir Dubs Anchorman wrote: »

Cool, thanks for the help on this man. Much appreciated. Will put the results up here just for interest.

184 was the number yesterday so around 8lbs more down in 3 weeks. Felt it went pretty well, havent had the body fat% tested but i'm happy with where it is visually and I think that's enough for the moment.

Thanks for the advice Mellor, much appreciated.

Mellor

No problem.
Even when you allow for some water weight in there. That 8lbs is still mostly bodyfat, which is great going.

The Reservoir Dubs Anchorman

Man 184 ... seems like an eternity ago!

So on a similar note ... I basically injured myself pretty badly and have ballooned to 215 .. I'm now looking to take that back down to 190 in 12 weeks. I have a mate who does a fitness calorie restriction regime (not going to name the brand) and he recommended it for kickstarting the process. Personally though I think going back to the gym 5 times a week and adjusting my now terrible diet should suffice. That said I'm going to do a month on my mate's plan strictly and see how it goes.

184 ... sheesh .. I'm a frigging disaster.

Dtp1979

Its only a little over 2 stone relax. Go back to the gym and eat less. You already know what to do. No need for these nonsense fat blaster programs or whatever it’s called

The Reservoir Dubs Anchorman

Dtp1979 wrote: »

Its only a little over 2 stone relax. Go back to the gym and eat less. You already know what to do. No need for these nonsense fat blaster programs or whatever it’s called

I agree with you gym and food are key but I I've looked into the programme it's just basic calorie restriction and provides a template with foods to eat etc. Cant hurt to try it for a month and see how it goes.

Dtp1979

The Reservoir Dubs Anchorman wrote: »

I agree with you gym and food are key but I I've looked into the programme it's just basic calorie restriction and provides a template with foods to eat etc. Cant hurt to try it for a month and see how it goes.

I guess as long as it’s not nonsense like herbal life and similar.
I was just saying that you seem like you already know what to do so there should be no need for you do a crash diet, especially if you’re planning on hitting the gym hard. Best of luck with it anyway.

The Reservoir Dubs Anchorman

Dtp1979 wrote: »

I guess as long as it’s not nonsense like herbal life and similar.
I was just saying that you seem like you already know what to do so there should be no need for you do a crash diet, especially if you’re planning on hitting the gym hard. Best of luck with it anyway.

Nope not Herbalife, I do have a good idea of what I need to do and to be honest it'll be all about discipline for the next few weeks. I find going to the gym more about getting into the routine and eating is the same. Being prepared has always benefited me. Although I think being away for the gym for so long has almost made the idea of going back to be somewhat daunting.