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I can't say my weight loss has been long-term, as it has only been a few months, but cutting out most processed food has helped me significantly. I attribute my 12 pounds lost to that alone.
Do you lift weights? Sounds to me like you should be packing on some muscle, which will help you burn off that belly fat. And as already stated drop that juice fast!
1. this is NOT a quick fix: i.e., lose 10 lbs. then regain it all.
2. I cannot starve myself or exercise 15 hours a week.
Here's my stats: 5'9" 165 (male). I shouldn't weigh more than 155, maybe a bit less is fine too.
Here's my plan:
1. 1300 to 1800 calories a day
2. exercise 1-1.5 hrs a day, 4/5 days a week (depending on work schedule, travel, etc.)
Now, here's the catch. I am trying a juice fast one day a week. That means approximately 1000 calories one day out of the week.
What was YOUR SUCCESSFUL plan for long term weight loss?
WTH?! Even in your other thread people are telling you NOT to do that juice fast diet. Its useless.
Who says you shouldnt weigh more than 155? Thats okay if your a male figure skater or you're trying out for a role in a movie as a sickly near death emaciated aids patient, but for normal males, its waaaay too skinny.
You're only 5'9" 165? Want to be 155 and lose the belly fat but still (as you said in your other post) want to keep lean mass? Go on a cutting diet for 2-3 weeks and do a whole body weight routine every other day. You'll lose the belly but keep muscle.
Try this:
Monday - 2 sets each of 8 reps (you MUST use weight heavy enough so that you CANNOT do 9-10 reps) of Squats, deadlifts, bench press, lat pulldowns, close grip rows, leg curls, leg extensions, and shoulder presses. GO SLOW ON BOTH NEGATIVE AND POSITIVE MOVEMENT OF EACH REP WITHOUT STOPPING OR LOCKING OUT. REMEMBER, IF YOU CAN DO A 9TH REP YOU MUST ADD MORE WEIGHT. YOU SHOULD ACTUALLY FAIL ON YOUR 8TH REP.
Tuesday - Cardio. Run/jog for 3 miles or jump rope for 20 minutes. Followed by ab routine of 25 situps, 25 crunches, 25 Russian twists, 25 hanging knee lifts.
Wed - repeat monday workout
Thursday - repeat Tues cardio.
Friday - repeat monday workout.
Sat and Sun - Rest or do some fun physical activity like bike, play sports with your friends, swim, hike etc.
Your warmup before each workout should be 5 minutes of jump rope and 25 burpees.
Most importantly, you'll need a super clean 1200-1500 cal per day cutting diet.
Last edited by LaoTzuMindFu; 05-19-2010 at 10:57 AM..
Most importantly, you'll need a super clean 1200-1500 cal per day cutting diet.
Try this. Its ONLY for 2-3 weeks so dont worry about getting bored with the diet. If you do, I suggest switching your mindset to thinking of food as fuel for your vehicle instead of food for pleasure.
Monday and Friday Breakfast - One cup of plain quaker oats cooked in water not milk. Add whole blueberries or strawberries for taste. Snack - Almond butter and jelly sandwich on one slice whole wheat bread. Lunch - mix small can of chunk light tuna with tblspoon of mayo (you need this fat), add kidney beans, corn and maybe some spicy horseradish for flavor. Eat with two slices whole wheat bread. Snack - cottage cheese with almond slivers and whole blueberries. Dinner - brown rice (Trader Joes has great B.R.) broccoli and grilled or broiled chicken breast. Snack - either of same two snacks from earlier or a banana.
Tuesday, Wednesday, Saturday Breakfast - 2 egg omelet with tomato and half a grapefruit Snack - pick any snack from above. Lunch - turkey breast on whole wheat and mashed yams. Snack - any snack from above Dinner - whole wheat pasta with one chicken breast and spinich. Snack - Plain popcorn. NOT microwave popcorn.
Thursday, Sunday Breakfast - bowl of whole grain cereal Snack - Raw mixed nuts (get from Trader Joes) Lunch - Lean Cuisine Fiesta Grilled Chicken Snack - banana or raw broccoli Dinner - grilled chicken breast or lean beef with brown rice, spinich or steamed broccoli. Snack - half grapefruit OR cottage cheese OR popcorn OR raw nuts.
Keep your portions small. This looks like a lot of food, but if you follow it, you'll for sure be under 1500 calories per day. Take a good multi vitamin like GNC's Mega Men Sport and be sure to take half serving of whey protein before your weight training and other half immediately after your weight session.
This is pretty much EXACTLY what I did that worked wonders for me. Also remember, when lifting your weights, GO SLOWLY ON BOTH THE NEGATIVE AND POSITIVE PART OF THE LIFT.
I have lost 32 lbs since March 1st. Could have been a bit more but I've been less than perfect on my plan BUT I can tell you this much that I've learned. Cut your caloric intake a little bit (if you can), if you can't try these things. Walk or jog at least 30 mins a day. I have cut out all high carb foods, cut out breads, crackers, things like that. I am on the Medifast plan but just eating my lean and green meal and cutting out all the other stuff has made a difference. I eat about every 2 - 3 hours throughout the day, my last "meal" being about 9:00 - 9:30 in the evening and it's a medifast meal; dessert.
I have reduced calories, taken a low carb way of life, increased activity and stopped drinking alcohol. For you being a guy, those 10 lbs should be a lot easier if you follow even some of this.
I have lost 32 lbs since March 1st. Could have been a bit more but I've been less than perfect on my plan BUT I can tell you this much that I've learned. Cut your caloric intake a little bit (if you can), if you can't try these things. Walk or jog at least 30 mins a day. I have cut out all high carb foods, cut out breads, crackers, things like that. I am on the Medifast plan but just eating my lean and green meal and cutting out all the other stuff has made a difference. I eat about every 2 - 3 hours throughout the day, my last "meal" being about 9:00 - 9:30 in the evening and it's a medifast meal; dessert.
I have reduced calories, taken a low carb way of life, increased activity and stopped drinking alcohol. For you being a guy, those 10 lbs should be a lot easier if you follow even some of this.
That sounds really good. Congratulations on the weight loss!!
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Even in your other thread people are telling you NOT to do that juice fast diet. Its useless. 
Thats okay if your a male figure skater or you're trying out for a role in a movie as a sickly near death emaciated aids patient, but for normal males, its waaaay too skinny.
