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Thread: 2 weeks rapid fat loss

  1. 03-28-2019, 09:58 AM #1

    Registered User thomson653's Avatar

    thomson653 is offline

    2 weeks rapid fat loss

    Hello guys
    Same old story , I have undersitmated my body fat and how long it takes to cut from a bad bulk.
    Long story short - I go on holiday in just over 2 weeks and sit around 18% body fat.

    I am 31 and currrently sat at 165lb and 5.8ft tall
    I have just dropped my calories to 1900 after losing around 1.5lb per week. I use my fitness pal to track all calories and have been strict.

    I am also fasting on a 18-6 window and just started Keto.

    Do I continue in this path and accept my fate or is there a more rapid method like PSMF ? For the last two weeks? If I use a method like this will I just put the Weight back on soon as I have my first beer

    I train 3 days a week on powerlifting program and 2 days HITT for cardio

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  2. 03-28-2019, 10:09 AM #2

    Registered User TheUnderdog83's Avatar

    TheUnderdog83 is offline

    You will lose weight more rapidly in the short term on any low carb diet due to a drop in water weight. However, you will quickly (within a few days) gain back the water weight once you start eating carbs again. Furthermore, I believe PSMF is a very low calorie diet (like less than 800) which will reduce your muscle mass. You can do what you want, but I'd rather spare my muscle and just keep dropping the 1.5 pounds per week.

    S: 375 pounds x 1 - 168-pound bodyweight 5/2019
    B: 300 pounds x 1 - 177-pound bodyweight 7/2019
    D: 405 pounds x 1 - 168-pound bodyweight 5/2019
    OHP: 180 pounds x 1 - 168-pound bodyweight 5/2019
    A great guide to nutrition: https://forum.bodybuilding.com/showthread.php?t=173439001&p=1481919401&viewfull=1#post1481919401

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  3. 03-28-2019, 10:17 AM #3

    Registered User thomson653's Avatar

    thomson653 is offline

    The idea of PSMF is have high protein to keep lean mass ..... weather or not this is the case I'm not too sure myself.

    I've totally messed up my calculations and now I'm two weeks out and no where near lean enough

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  4. 03-28-2019, 01:48 PM #4

    Registered User TheUnderdog83's Avatar

    TheUnderdog83 is offline

    Added protein does help to prevent muscle loss. However, studies are pretty consistent, the faster you lose weight the more your muscle mass is affected. In trained individuals, 1.4% loss of body weight per week and greater is when muscle loss occurred.

    S: 375 pounds x 1 - 168-pound bodyweight 5/2019
    B: 300 pounds x 1 - 177-pound bodyweight 7/2019
    D: 405 pounds x 1 - 168-pound bodyweight 5/2019
    OHP: 180 pounds x 1 - 168-pound bodyweight 5/2019
    A great guide to nutrition: https://forum.bodybuilding.com/showthread.php?t=173439001&p=1481919401&viewfull=1#post1481919401

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  6. 03-28-2019, 04:04 PM #5

    NASM-CPT xsquid99's Avatar

    xsquid99 is offline

    You might be able to lose scale weight in a couple weeks but you (and nobody else) is going to notice any physique changes. Just enjoy your vacation.

    All it takes is consistency, effort, proper nutrition, good programming, and TIME.

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  7. 03-28-2019, 07:29 PM #6

    Registered User JackMan017's Avatar

    JackMan017 is offline

    Just using the stats you provided...
    If you're at 1900 calories & losing 1.5lbs per week, assuming 100% of that ENTIRE 1.5 is strictly fat, then that would mean your average daily deficit is about 750 calories. (i.e. 3500 calories burned for 1lb of fat, so if you're @ 1.5lb loss p/week that's 5,250 calories, or 5250/7days per week = 750 per day).
    I could see your TDEE at around 2700 which would be, 2700-1900 = about 800 or so (which is close enough to the 750 deficit).
    I wouldn't want to attempt to lose any more weight than that p/week, so I'd tell you hang out around those numbers also for the reason, when i try and lose weight fast, it comes back fast, when i lose it slower, i feel like i can stay at a lower weight with better consistency. don't rush it.

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  8. 03-28-2019, 07:41 PM #7

    I'm 36 years old illpinoise's Avatar

    illpinoise is offline

    I tried a form of PSMF last year for a couple months just eating meat and nothing else and carb refeeding on the weekends. I felt like chit and looked like chit. i also did 3 days total body and 2 days hiit. i also lost 1.5 lbs a week. last year i was 5'9" 195 - 175 lbs in 3 months+.

    this year i lowered my protein to 0.7 grams per lb BW, increased my carbs, and lowered my fats a bit. still about 1-1.5 lbs a week but i feel and look better (started at 181 January 1, 162 now).

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