Losing Weight too Fast?

Steve Sheffar · 02-18-2007, 12:44 PM

I started the Zone on 9 Jan 07. I was about 20% BF. I don't know what it is now. I am 31 years. Starting weight was 196 and it is now 180lbs. I follow the Zone pretty tight. I have 18 Blocks a day. Do the WOD 4-5 times a week with gusto. Selling out about 2 times a week.

I am not feeling tired or weak during the day have lots of energy. I am worried that I am losing too much too fast. Pants are falling off and need a new belt. Like the results. Don't want to get sick or something.

Mike ODonnell · 02-18-2007, 01:11 PM

What is your BF% at 180lbs?

At 196lbs and 20%BF....say even if you wanted to get to 10% BF...that means you will have to get down to 174lbs. That is in an ideal situation in which you lose no muscle and all fat...and we know nothing is ever ideal. Added loses include glycogen and water. So first off you have to realize that if you want to be lean....know what lbs you are going to be.

Zone is a low calorie diet and doing high intensity exercise 4-5x a week....well you will burn through major calories.

If you want to start gaining muscle later then you have to up up up the calories and probably lay off so much metcon work and do more heavy lifting.

Basic math, calories intake vs. calories expended.

Ryan Heck · 02-24-2007, 05:27 PM

New thoughts on basic math

http://www.second-opinions.co.uk/do-...lly-count.html

Work/family/Sunday school picnic safe

Matt DeMinico · 02-28-2007, 01:25 PM

Steve, I've heard a general rule of thumb is you can lose up to about 2-3 lbs per week. Sometimes it's more, sometimes less I'm sure, but that's a good starting point.

David Wallach · 02-28-2007, 04:58 PM

Safe limitations on caloric deficit range from athlete to athlete. If you Calorie/Carb cycle to afford greater fuel/greater recovery on your more challenging metabolic days, you can safely dump about 2 lbs a week and not lose more than about 6-8% of your total loss in LBM. thats not too bad if you look at for every 10 lbs lost you are only losing 1 lb of LBM. If you drop those numbers to 1 lb per week, or a deficit of 3500-4000 per week, your numbers will improve dramaticly.

Have you done any calorie/carb cycling before? any luck? are you strictly zone? do you have any specific dates/numbers you need to hit?

Just wondering ;-)

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Losing last bit of fat	Daniel Marks	Nutrition	22	06-27-2007 12:24 PM
IF and losing weight	Charles Steven Ossenheimer	Nutrition	6	02-27-2007 07:52 PM
Losing weight	Franklin Shogie	Nutrition	4	02-02-2007 10:38 AM
Losing Weight	Jeff Belyeu	Fitness	11	10-06-2006 08:10 AM
Losing LBM??	Tim Weaver	Nutrition	5	11-18-2005 12:07 PM

02-18-2007, 12:44 PM	#1
Steve Sheffar Member Profile: Join Date: Jan 2007 Location: London Ontario Posts: 286	I started the Zone on 9 Jan 07. I was about 20% BF. I don't know what it is now. I am 31 years. Starting weight was 196 and it is now 180lbs. I follow the Zone pretty tight. I have 18 Blocks a day. Do the WOD 4-5 times a week with gusto. Selling out about 2 times a week. I am not feeling tired or weak during the day have lots of energy. I am worried that I am losing too much too fast. Pants are falling off and need a new belt. Like the results. Don't want to get sick or something.

02-18-2007, 01:11 PM	#2
Mike ODonnell Member Profile: Join Date: Jun 2008 Location: Atlanta GA Posts: 1,566	What is your BF% at 180lbs? At 196lbs and 20%BF....say even if you wanted to get to 10% BF...that means you will have to get down to 174lbs. That is in an ideal situation in which you lose no muscle and all fat...and we know nothing is ever ideal. Added loses include glycogen and water. So first off you have to realize that if you want to be lean....know what lbs you are going to be. Zone is a low calorie diet and doing high intensity exercise 4-5x a week....well you will burn through major calories. If you want to start gaining muscle later then you have to up up up the calories and probably lay off so much metcon work and do more heavy lifting. Basic math, calories intake vs. calories expended.

02-24-2007, 05:27 PM	#3
Ryan Heck Member Profile: Join Date: Jul 2005 Location: Flagstaff AZ Posts: 106	New thoughts on basic math http://www.second-opinions.co.uk/do-...lly-count.html Work/family/Sunday school picnic safe

02-28-2007, 01:25 PM	#4
Matt DeMinico Affiliate Profile: Join Date: Feb 2007 Location: Sterling Heights MI Posts: 1,939	Steve, I've heard a general rule of thumb is you can lose up to about 2-3 lbs per week. Sometimes it's more, sometimes less I'm sure, but that's a good starting point.

02-28-2007, 04:58 PM	#5
David Wallach Affiliate Profile: Join Date: Feb 2007 Location: McLean VA Posts: 178	Safe limitations on caloric deficit range from athlete to athlete. If you Calorie/Carb cycle to afford greater fuel/greater recovery on your more challenging metabolic days, you can safely dump about 2 lbs a week and not lose more than about 6-8% of your total loss in LBM. thats not too bad if you look at for every 10 lbs lost you are only losing 1 lb of LBM. If you drop those numbers to 1 lb per week, or a deficit of 3500-4000 per week, your numbers will improve dramaticly. Have you done any calorie/carb cycling before? any luck? are you strictly zone? do you have any specific dates/numbers you need to hit? Just wondering ;-)