3 Pounds a Week!

[fateddie]

Hi, I'm 224 Pounds at the moment,and want to get down to 182 Pounds in 14 weeks for my summer holiday.

That's a weight loss of 42 pounds, which works out at 3 pounds loss a week.

I have already cut out drinking 3 or 4 pints, 3 or 4 times a week, and stopped snacking on junk, such as crisps, chocolate, burgers etc.

I'm also thinking about doing spinning twice a week, building up to three times, at the gym.

So my weight today is 224 pounds

 

[Wolffish]

Have fun

3500kcal= 1 pound of fat. So you'll need to have a caloric deficit of 10500 every week. Exercise will defiantly help but the main fat loss will be in dieting. I would recommend doing 2x 24 hour fasts a week. This will cut your calorie intake and you'll reap the benefits of fasting, after the 16 hour mark of fasting your Growth Hormone levels will rise and insulin levels will drop which puts you in a fat oxidation mode. Don't worry about training on an empty stomach, it fatally feels good. Your muscles won't break down as long as you compensate on the other 5 days of eating between 80-120 grams of protein a day. Hope this helps. It works a treat for me