60 day challenge

Don_Draper27 · 2019-05-01T17:52:03+00:00

Hate to burst your bubble but try being a little more realistic. 2-3 lbs a week is much more possible.

Especially since you've been overweight your whole life.

Do more research and study up and come up with an actual plan.

The most important thing to do is to create new habits that you can follow until you die. Starving yourself every day will lead to relapse and you will gain more weight than you've lost.

lasthox · 2019-05-01T17:50:49+00:00

You can try IF, which means intermittent fasting. Also, Try to hit the GYM.

[deleted] · 2019-05-01T17:12:18+00:00

Start reading and looking into Intermittent fasting. They have their own sub reddit

(reddit/intermittentfasting) and they constantly post their transformations. You can start with 16:8. 16 hours no eating and an 8 hour eating period where you can eat how you would in a day in those 8 hours. During the 16 hours no eating, drink plenty of water. No tea or coffee during those 16h because it will stain your teeth if it becomes a habit. Eat whole foods, less ingredients the better and do not engage in sugary drinks or high amounts of sugar.

An example of 16:8 - Eat from 12 pm to 8 pm, no eating from 8-pm until 12pm Or - Eat from 10 am to 6 pm, no eating from 6-pm until 10am

It may be hard the first 3 weeks and during urges but it will change your life and it is your responsibility to stay disciplined.

embracingtheredpill · 2019-05-01T18:23:29+00:00

Well, I lost 15 pounds in one week doing OMAD, most of it was water weight.

That rate is not sustainable however and you'll drive yourself crazy checking the scales every day or two days.

You want to lose weight at a rate of 3/4 pounds or even 1 pound a day. Let's do the maths. Each kg comprises of 7,700 calories. Each Kg is 2.2lbs. So each pound is 3500 calories. For a man of your height, age and weight, assuming a sedentary office job lifestyle your TDEE is 2427 calories a day, that is, in order to maintain your weight you'll need to eat 2427 calories a day. But since you want to lose weight, you'll need to eat at a deficit. Specifically, a deficit of 3500kcal a day. That means each day, in order to lose weight at the rate of 60lbs in 60 days, you would need to eat a diet of -1073 calories a day. Even assuming 45lbs, you'll need to eat -198 calories per day. Let me know when you figure out how to do that, not just not eat but also expunge calories out of your body.

The only realistic way you could do this is to go the gym everyday, 7 days a week, do heavy exercise and not eat anything. You would still fall 12 calories short everyday, with a TDEE of 3,488. Don't even try going "Athlete" mode.

The reality is that weight loss will take time and consistent effort to be healthy. As much as you want to lose weight, it's much more important to keep it off. You seriously think after 27 years of stuffing two helpings of McDonald's super-size down your throat, for the next 60 days you'll hit the gym every single day for heavy cardio and NOT EAT ANYTHING. Don't do it.

I get it. You made this post out of frustration. But don't make decisions from a position of defeat and emotion, make them from a place of rationality. If you eat at or below around 1800kcal everyday for a week, you'll lose 2.2 pounds a week-and keep it off! 60 pounds will take you a little less than 30 weeks, roughly 6-7 months. In 6 to 7 months you can be the weight you want to be, you can eat normally, healthy and right, you can go the gym for cardio half the week and do walks the next, and you can keep the weight off and not hate yourself. Now the question is are you willing to put in the hard work for 6-7 months, literally a fraction of a fraction of your life now and in the future, or do you want to ask stupid questions on an Internet forum instead of getting off your ass, researching this, limiting your eating, fixing your diet and hitting the gym?

There are some things that you can do, like keto, IF and OMAD, but what you need to do rn is get started, and you can pile these on later, as necessary, the important thing is to get started and keep going.

coloredzebra · 2019-05-01T18:29:11+00:00

Try keto + working out. Steady state cardio then steadily increase to other forms when you're capable.

OVOXOKing · 2019-05-01T19:32:57+00:00

You should make fitness a LIFESTYLE change, not a 60 day challenge.

boy_named_su · 2019-05-01T19:56:30+00:00

1700 calories a day (your BMR - 500)
150g protein per day (40g max per meal)
Burn the rest through exercise
Lift for maintenance
Protein, fiber, and a bit of fat help you feel full
HMB to not lose muscle
ALA to suppress appetite

You'll have a calorie deficit of about 700 calories (based on sedentary TDEE). So you'd need to burn 2800 calories a day from exercise. Which is possible but extremely difficult .

Vikingcel · 2019-05-01T20:28:20+00:00

Fast for 60 days straight

thrwy75479 · 2019-05-01T22:56:44+00:00

According to this calculator ("caloric needs"), you need about 3,056 calories per day with little to no activity (sedentary), to maintain your weight.

Roughly, if you cut out 500 calories per day, you'll lose about 1 lb / week.

In terms of your target, 45 lbs ÷ 8 weeks (roughly) is about 5.6 lbs / week of weight loss over 8 weeks. That means you'd have to cut out about 500 calories * (5.6 lbs / week ÷ 1 lb / week), or 2800 calories per day.

Try setting a more realistic, and healthy, goal of, say, 8 lbs in 8 weeks. You can get that simply by cutting out 500 calories each day, and you can double that to 16 lbs by throwing in a high intensity workout for about 1 hour each day. Adding some fasting days, you may get to 20 lbs.

Project_Zero_Betas · 2019-05-01T23:27:33+00:00

What diet should I run to lose 45 to 60 pounds in 60 days.

You need to burn off 3500 calories to lose a pound. Most people's TDEE is around 2000 calories per day. Do the math. Your goal is completely unrealistic unless you plan to live like a Namekian and survive solely on water for the next several months.

RossDDMarshalls · 2019-05-01T23:54:10+00:00

You can't possibly confidently learn everything you need to know about weight loss in this thread. I'm not asking for your trust since I don't see how you can reasonably determine who to trust on this matter since you clearly do not have a solid foundation of nutrition knowledge. A lot of posters in this thread are giving useless advice (some is good though), so I'll lay out a plan for you as simply and clearly as possible. If you have any questions, feel free to ask.

Minimum required macro nutrients:

240g protein

80g fat

1680 calories

240g protein is more than enough to prevent muscle loss due to diet. Lifting is paramount to retaining muscle after your diet is in order. 80g of fat should be enough to maintain general hormone levels that are regulated by dietary fat. Realistically, 2500 calories will serve you very well down to 185lbs given that you're hitting the gym. After hitting the minimum requirements of dietary protein and fat I laid out, that brings you to 1680 calories.

2500 - 1680 = 820. Hit your protein and fat requirements and fill the 820 calories with anything you want. The macronutrient content of those calories don't matter for your overall weight loss, but it can effect your day to day energy levels. Go low carb (under 100g, or less than 400 calories worth) and you may suffer from generally higher levels of fatigue. For the long term, micronutrient dense foods like fruits and vegetables would be good, but anything will be fine in the short term. Practically, I recommend using those 820 calories to make your minimum macronutrient requirements more palatable.

Here's my current weight loss and diet journey for comparison:

I'm 208 down from 250 (which I weighed around this time last year) at 6'. I have a background in lifting so I'm hitting the weights at least three times the week. To be fair, I've never been 250 before and kind of ballooned up to due dietary negligence (as in I ate like a fat sack of shit because I just didn't care), so I wasn't just a life long gluttonous couch potato. I got down to 220 in about three months on basically this:

x4 McDoubles

x4 protein shakes

Or

x1 Walmart pizza

x4 protein shakes

I was under 2500 calories most of the time. I treated my protein minimum as 200g and my fat minimum as 70g. Higher is better, but I went with that because it made the day to day process easier. Higher fat was easier to hit with the McDoubles, but I felt starving and dead on those days, even though the macronutrients and overall calories were higher when I had those versus a single pizza.

I fell off a bit until recently. I'm currently back on it pretty seriously and have been dropping about 2lbs a week from 216, being 208 now.

My exact diet now is:

x1 Walmart pizza

x4 protein shakes

Miscellaneous pizza toppings

A spoonful of ranch dip

Miscellaneous fruits and vegetables through out the week

180g protein

80g of fat

Between 2000 and 2300 calories, depending on toppings and extra vegetables/fruits

I could have more calories, but I'm somewhat impatient right now and I feel pretty great day to day at the moment. I supplement energy levels with caffeine.

This post probably could be better, but I'm knocking it out on my lunch break. I'll revisit it at a later time.

growthordeath5b · 2019-05-03T20:12:31+00:00

These answers suck.

If you’re really fucking about it, the only way to lose that weight is water fasting with electrolyte salts. That’s it. You want to lose weight- don’t fucking eat. Look up snake diet on YouTube. The dude is red pilled as well.

Look up “fasting fat man” on YouTube - he’s currently on a 100+ day fast.

If you’re fat you can water fast for months. You stop getting hungry at about day 4-5 when you hit hard ketosis. You just need to supplement sodium, potassium and magnesium. (All cheap as shit)

You’re gunna get keto flu- deal with it. You’ll also shit once every 4-5 days with all the built up shit in your intestines. It’s horrifying and smells like actual death but you’ll never have felt cleaner.

I’m 11% ish bf right now and did a 3 day water fast this week. It’s much harder when you’re lean. You should be able to do it easily.

SimplyFishOil · 2019-05-01T17:18:21+00:00

I never had to lose weight myself, but I know plenty of people who did and it's easiest through exercise. A good friend of mine was about your weight, and got down to 180 simply by walking to work (he lived close enough to justify it) for a year. He doesn't look fit and muscular, but he definitely isn't a fatass anymore

treehauz · 2019-05-01T18:01:05+00:00

Try vegan diet. Guess why vegans are always in shape and never over weight? I know it's shown like a taboo in western culture but trust me it will give you the quickest healthy body along with some cardio exercise. Also remember that 80% of fat leaves the body via the lungs. So you gotta put yourself in positions which makes you breath more and more like running or active exercises. Good luck bro! I believe in you!

Title	60 day challenge
Author	Tacomamoab1723
Upvotes	3
Comments	20
Date	May 1, 2019 5:08 PM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/bjjn8d/60_day_challenge/
Archive Link	https://theredarchive.com/r/askTRP/60-day-challenge.236821 https://theredarchive.com/post/236821

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