7lbs in 6 days- the diet

[championofnight]

I am so surprised how much eating the right kinds of food matters. I mean, it has been like 6 days and already i have lost 7lbs.
I hate to quote jim carry, but "somebody stop me!"
Seriously, will getting a six pack be this easy?

I do not think i am losing muscle mass- i have lost strength but that is only due to the low caloric intake. My first set on bench before was 6 reps of 225. Today, i got 3 reps of the same weight on the first set. I did notbench body weight like i did before the cut because i did not want to over do it.

my meals look like this, and yes i follow each meal as perfectly as possible:

Breakfast:
apple- 70cals-no prot
two peice whole wheat bread-120 cals-7 prot
protein shake-120 cals-24 prot
3 egg whites-90 cals- 15 prot
Total-400 cals-46prot

Snack:
Celery stick(s)-neglible cals
apple-70-cals
protein shake-240 cals-48 prot
peice of bread-60 cals-3 prot
Total-370 cals-51 prot

Lunch:
brocolli-70 cals
celery-no cals
5 egg whites-150 cals-25prot
1 serving of fat free yogurt w/almonds-200 cals-12 prot
Total-420 cals-37prot

Snack:
1serving cottage cheese- 130 cals-15 prot
protein shake- 120 cals-24 prot
celery-no cals
carrot-80 cals
small Peices of white-meat chicken-7 prot- 60 cals
Total-390 cals-46 prot

Dinner:
celery-no cals
1 serving of ff yogurt- 120 cals- 10 prot
apple-70 cals
protein shake-120 cals- 24prot
2 egg whites-60 cals-10 prot
Total- 370-44 prot

Snack:
protein shake-240 cals- 48 prot
celery
Total- 240 cals-48 prot


Total cals for the day: 2190
Total protein:272g

The diet is extreme considering my maitenance level daily is 3000 cals w/no activity- about a 800 cal cut. Im trying to jog also but my energy levels arent the best with the diet. Though other than that, i feel great.

Another thing to take into account is that its Christmas break, and my stress levels have gone WAY down because i dont have to worry about school.Could this contribute to the rapid weight loss? I have heard that stress causes weight gain. Just a thought.

Thanks,
Champ

[Bisons]

That diet is terrible! No fats which are essential for so many things such as hormone production, which includes testosterone btw.

If you've lost 7lbs in 6 days then I'd guess maybe 1lb of that is fat, the rest is muscle, water and glycogen depletion.

[JarheadRI]

I agree with Bisons. It looks pretty good but I would say add some tuna/fish in there somewhere and you should get your fats/oils. You could try some nuts and if you are in a bind try some fish oil/flax seed oil that you can buy at a supplement warehouse. Plain old olive oil works well.

The diet you are doing is pretty much the same as mine, sans the fish and oil, and I have lost about 10lbs in 4 weeks. I also saw my weight capability go down and I hope I am not losing too much muscle. I am getting a caliper check today so I will know where I stand.

[championofnight]

Originally Posted by Bisons

That diet is terrible! No fats which are essential for so many things such as hormone production, which includes testosterone btw.

If you've lost 7lbs in 6 days then I'd guess maybe 1lb of that is fat, the rest is muscle, water and glycogen depletion.

no way have i lost that much muscle in only 6 days- my lifts were the same weight.
At this point i am ok with losing a bit of mass as i have mass to spare.

The diet is Terrible? I have some fats in there- just very little

[Bisons]

Originally Posted by championofnight

no way have i lost that much muscle in only 6 days- my lifts were the same weight.
At this point i am ok with losing a bit of mass as i have mass to spare.

The diet is Terrible? I have some fats in there- just very little

There's absolutely no way you've lost 7lbs of fat, do you know how many calories that is?

I didn't say it was ALL muscle did I? Sorry to burst your bubble mate but you're kidding yourself, most of that weight loss will be water aswell as some muscle, glycogen and fat. Soon as you come of this silly diet all the weight will come back, your body will rebound from this and it will come back and bite you on the ass. Quick fix fads solve nothing.

Yes the diet is terrible. All these low-fat diets are unhealthy, fats are absolutely essential to health.

[mooshue]

if you are set on keeping your fats that low with the foods you have, you can easily add healthy fats. Get you a bottle of udo's oil with omega 3,6 and 9's. Toss a tablespoon of that in each of your shakes. Grab a bag of flax seeds, you can just eat them plain, mix with shakes or other foods, you wont even notice them. They taste like buttery peanuts. If you dont want to add more flax or fiber with the oils, get some good fish oils. Also on your breakfast, id not do the egg whites, or at least not all egg whites. Toss at least 1 or 2 full eggs in there. That should get your fats up more where they need to be for your size.

[championofnight]

Originally Posted by Bisons

There's absolutely no way you've lost 7lbs of fat, do you know how many calories that is?

I didn't say it was ALL muscle did I? Sorry to burst your bubble mate but you're kidding yourself, most of that weight loss will be water aswell as some muscle, glycogen and fat. Soon as you come of this silly diet all the weight will come back, your body will rebound from this and it will come back and bite you on the ass. Quick fix fads solve nothing.

Yes the diet is terrible. All these low-fat diets are unhealthy, fats are absolutely essential to health.

Lol its funny how you apply the norm to my situation- cant be done im sure of it. This has nothing to do with a quick fix,and how dare you think my goal was to get one. You base your facts on the assumption that i fit within the dumb general public- which only shows me you fail to think specifically. I will not rebound and replace the lost muscle with fat.
I will up the cals to 2500, the extra cals will be good fats.

[johnny_on_the_spot]

Originally Posted by championofnight

Lol its funny how you apply the norm to my situation- cant be done im sure of it. This has nothing to do with a quick fix,and how dare you think my goal was to get one. You base your facts on the assumption that i fit within the dumb general public- which only shows me you fail to think specifically. I will not rebound and replace the lost muscle with fat.
I will up the cals to 2500, the extra cals will be good fats.

I guess we all forgot who we are talking to, as well as losing 6 lbs of fat in 1 week, he also trains 6 hours a day and put on something like 10 lbs of muscle in 1 month...


if you are going to ask opinions from people, you should actually listen to them. if you aren't going to listen to them, then don't bother asking

a lot of the people here know a lot of stuff and are willing to help, but if you are going to just blow off what they say, they may stop attempting to help you


and no, getting a 6 pack is not that easy, wait until you get about 3 weeks in. that is when results for something new start to show... you may be well on your way to getting a 6 pack, but its not going to happen at a pace of 7 lbs in 6 days for the next 3 weeks

[Bisons]

Originally Posted by championofnight

Lol its funny how you apply the norm to my situation- cant be done im sure of it. This has nothing to do with a quick fix,and how dare you think my goal was to get one. You base your facts on the assumption that i fit within the dumb general public- which only shows me you fail to think specifically. I will not rebound and replace the lost muscle with fat.
I will up the cals to 2500, the extra cals will be good fats.

Dude I'm not here to diss your achievements or get into petty arguements, just trying to help and be realistic (something your opening post wasn't btw) It's easy to get carried away with quick early gains, only to then be brought back down to earth with a bump... it's disheartening.

As for the replacing lost muscle with fat comment, were did that come from??

With such high protein intake I doubt you lost much muscle at all, why do you keep saying that? I haven't. I'm saying most of your 7lbs will be water weight that you've lost.

Just to give you an idea of what you're claiming. One pound of bodyfat contains 3500kcals. That's how much excess energy you need to burn aswell as any food you eat and glycogen stores you burn aswell as muscle tissue. To lose 7lbs of fat is almost 25,000kcals!

Do you see?

[championofnight]

I never said i lost 6lbs of fat in one week. THIS IS WHAT I MEAN BY BEING SPECIFIC. Do not say i said stuff i didnt say.

Yes, i understand how if i reject advice people wont give it. But listen to bisons response....he was a jerk. It was NOT that he said my diet was terrible, it was how he said it. And so i thought id remind him who he is speaking to.

Then somebody else, the reasons still unknown to me, covers for him by getting all defensive.
JOTS, you had good advice, and i appreciated it, but why cover for bisons when he was a jerk?
I do not read bisons comment as help, but as a sample of his own pride and pathetic ego.
YOu wonder why i reject "advice", because it borders on rude insults.

[championofnight]

Originally Posted by Bisons

Dude I'm not here to diss your achievements or get into petty arguements, just trying to help and be realistic (something your opening post wasn't btw) It's easy to get carried away with quick early gains, only to then be brought back down to earth with a bump... it's disheartening.

As for the replacing lost muscle with fat comment, were did that come from??

With such high protein intake I doubt you lost much muscle at all, why do you keep saying that? I haven't. I'm saying most of your 7lbs will be water weight that you've lost.

Just to give you an idea of what you're claiming. One pound of bodyfat contains 3500kcals. That's how much excess energy you need to burn aswell as any food you eat and glycogen stores you burn aswell as muscle tissue. To lose 7lbs of fat is almost 25,000kcals!

Do you see?

yes i do, but i havent claimed 6lbs of fat in 7 days. The title of the thread indicated that i have lost 6lbs of WEIGHT, not necessarily fat. I was trying to bring attention to the importance of details in dieting- it was something i neglected before.
To me, 6lbs of intentional weight loss in only 7 days is amazing.

Nevermind the post above, you posted right before that one.
cheers,
Champ

[tooncesthecat]

I recall reading an article in an old Musclemag or Ironman. It was an article with Lee Labrada, Mark Dugdale, and Dorian Yates. I can't recall which one of them said it, but what they said was that one of the things they regretted about dieting that they would change if they had the chance to go back and do it over was the exclusion of fats during dieting. Esp. Omega 3 and other Omega fats.

Here's a different article, but a good one.

Omega 3 Fish Oil & Weight Loss - Omega 3 Fish Oil Helps Fat Loss

[painless2]

The weight loss isn't amazing, it's fairly easy to do given the modality of glycogen storage in the body, which is for ever gram stored there is also 2.7 grams of water stored with it. This is why Atkins diets "work" As you've properly called it "weight" and not fat, that is not surprising. The supersaturation effect of restoring glycogen will put weight on even quicker so be wary of that.
FYI, a pound of BW has 3500 calories, thus an 800 calorie loss per day would usually only result in a pound lost per 4.375 days. My guess is either that your math is wrong or your initial calorie intake far exceeded you actual needs.

[JarheadRI]

Since this is the hot thread. Anyone tell me what I am doing wrong? Losing too much muscle for my taste.

Ok so here is my dilemna! I have been trying to lose bf% and I just got some new readings.

BEFORE:
188 x 21.6
-------------- = 40.608 lbs of FAT
100

Lean mass : 188 - 40.608 = 147.392 lbs

After:

177 x 19.4
---------------- = 34.338
100

Lean mass : 177 = 34.338 = 142.662

So that means I lost 4.73 lbs of muscle... that is not good I didn't want to lose THAT much.

The good news is I lost 2.2% bf and 6lbs of fat.

Anyone suggest anything different? I would expect SOME muscle loss but not that much. I also wanted to lose a total of 5% bf and not go below 175 pounds.

Suggestions anyone?

[pliny_2001]

Fat: your brain requires this in order to function.
Cholesterol: It's where testosterone comes from.

Dietary fat =/ Body fat.

You've figured out your protein #'s - what about fat and carbs? Carb breakdown? - while I love bread, I think that it's got to be the first thing to go when you mention the word "diet."


Jarhead - check my response in your other thread - hope it helps. Forgot to add it there, but congrats on being on the losing path.

[wildstang]

hang in there con and just add some critical fat back into the diet and try and utilize some of the advice some are giving here. most of us have been doing this for years and have learned over the years how our body responds to certain diets and quite frankly we, theyre trying to help you avoid losses not needed. im sure as the years pass you wont need the advice then but your young and a little inexperienced at the moment. good luck with the diet.

[championofnight]

thanks man, i hope the diet works

[championofnight]

Ok im in a bit of dillemma, do you, the collective body of ef, think a guy who is 6"8', 250lbs, and probably at 20% bf should go on a 2500 calorie diet with little cardio, or go on a 3500 cal diet with ALOT of cardio?

im having trouble deciding- does it matter either way? Is one better than the other?

[painless2]

I say 2500 calories and a lot of cardio, given your age, your weight and your BF

[orientalkid]

Actually u could try includig some of the yolks in the egg, not all of course but maybe 2 or 3 for the extra protien and fats, and some bedtime cheese wouldnt hurt that much.