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need to lose weight fast..help


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about need to lose weight fast..help within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: I am 5'5'" and used to weigh 120. Now I am 146. I really need to lose the weight fast because 3 months ago before I gained the weight I was choosen to be the covergirl for a magazine. Any diet plans you suggest. Workout routines? Also, how many grams of protein should I be taking in every day?

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  1. #1
    All Natural
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    Exclamation need to lose weight fast..help

    I am 5'5'" and used to weigh 120. Now I am 146. I really need to lose the weight fast because 3 months ago before I gained the weight I was choosen to be the covergirl for a magazine. Any diet plans you suggest. Workout routines? Also, how many grams of protein should I be taking in every day?

  2. #2
    Mad Scientist
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    How much time do you have to lose the weight? 26 lbs is quite a bit of weight to lose fast. My guess is that you will need at least 10 weeks to do this.

    A good diet is the key to losing weight - try the Diet Board for info on a CKD diet, that will probably give you the quickest results.

    Good luck!

  3. #3
    Da Pope Sassy69's Avatar
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    If you really want to go after it -- check the threads on the Fat Fast on the Diet board. How long can you do protein mix & flax oil?

  4. #4
    Mad Scientist bignate73's Avatar
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    your weight now, and your weight then can really throw off your perceived goal. you are on anavar correct? so you may have gained some muscle. for you to get down to 120 again, you may have to be leaner than you were before. thats the catch 22. most people want to be like "their old selves" but disregard the change that may have taken place through training, and other factors.

    get your bodyfat and circumference measurements done, that is a more accurate picture. the scale lies to you.

    ps..ive seen all your posts on AAS and GH, if you dont dial the diet in, the "magic pill" solution wont work. everyone is looking for it, but the magic lies in the kitchen and the work you do in the gym. especially with regards to fatloss.

  5. #5
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    Talking thanks

    Thanks so much for the replies. Diet wise I am undecided about the whole high protein or low cal/fat diet. Which will bring me better results? It seems hard to have low fat and high protein...any suggestions......how many grams of protein do you reccomend daily....thanks again.....nikki

  6. #6
    Pro Bodybuilder geoffgarst's Avatar
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    If you do not need to build a lot of muscle, then start doing some cardio such as 20-30 mins in the am and 20-30 in the late afternoon/pm. Increase your meals to 6-7 meals per day so you can speed up your metabolism. Here is a baseline:

    Your bodyweight is 66 kilograms (146 lbs).

    Step 1 - BMR Based On Weight

    For Women: 0.9 x 66 Kg x 24 = 1430

    Step 2 - BMR With Bodyfat Percentage Calculation

    Taking your bodyfat percentage into account, your adjusted BMR is 1359 calories per day. This is equal to 57 calories per hour.

    Step 3 - Total Daily Calories Burned

    Adding in your activity level, we times your BMR by 1.80. This means that your approximate total calories burned each day is 2446.

    Step 4 - Macronutrient Breakdown In YOUR Diet

    Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:

    Protein Grams: 146 Grams Per Day.
    Protein Calories: 584 Protein Calories Per Day.

    Fat Grams: 41 Grams Per Day.
    Fat Calories: 367 Protein Calories Per Day.

    Carbohydrate Grams: 374 Grams Per Day.
    Carbohydrate Calories: 1495 Carb Calories Per Day.
    ***********

    Here is the baseline for 120 lbs:

    Your bodyweight is 54 kilograms.

    Step 1 - BMR Based On Weight

    For Women: 0.9 x 54 Kg x 24 = 1176

    Step 2 - BMR With Bodyfat Percentage Calculation

    Taking your bodyfat percentage into account, your adjusted BMR is 1117 calories per day. This is equal to 47 calories per hour.

    Step 3 - Total Daily Calories Burned

    Adding in your activity level, we times your BMR by 1.80. This means that your approximate total calories burned each day is 2011.

    Step 4 - Macronutrient Breakdown In YOUR Diet

    Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:

    Protein Grams: 120 Grams Per Day.
    Protein Calories: 480 Protein Calories Per Day.

    Fat Grams: 34 Grams Per Day.
    Fat Calories: 302 Protein Calories Per Day.

    Carbohydrate Grams: 307 Grams Per Day.
    Carbohydrate Calories: 1229 Carb Calories Per Day.

    Personally, I would do more of a 40/50/10 split in Carbs/protein/fat. The fats should come from salmon, nuts, any good fat. Eat lots of green vegi's. I do believe cardio would be essential, unless you were trying to build muscle. The CKD diet might shock your system and you might quite a bit on it, especially when cardio exercising. You can email me if you have more questions, I would be glad to help.

    Geoff Garst
    Board Certified Vascular Specialist
    Cardiac Perfusionist
    Certified Sports Nutritionist
    [email protected]

    PS: Karma is always welcome here.

  7. #7
    Elite Bodybuilder JJFigure's Avatar
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    Why such a low fat recommendation? Most of us cut with a higher fat percentage than 10% - usually a minimum average of 20%.

  8. #8
    Mad Scientist
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    Originally posted by JJFigure
    Why such a low fat recommendation? Most of us cut with a higher fat percentage than 10% - usually a minimum average of 20%.
    I second that. I would rather up my fat a little and cut the carbs down. I know I do better with a higher percentage fat and a lower percentage carbs. Over 300g carbs per day? My weight wouldn't budge!

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