Ill try and keep this short...

I was wondering how to lose weight as fast as possible, so i researched it and came up with something that seems to be working for me, i have lost approx 2.2 pounds in the past 5 days and not felt hungery once - this is pure fat ive worked out from the calories i should have burned not from the scales.

Most people know that starving yourself doesent work because it will cause your body to go into shock and cut back the amount of callories you burn, this is a defence mechanism to prevent death when you have no food. So i asked myself what is the optimal way to loose fat without entering survival mode...

Alright so heres my theory:

I researched and many places came up with the figure of 1200 callories a day to prevent your body going into survival mode, however i did further research to find out where this figure came from.
I found that your body at a normal rate can burn about 60% food 40% storage fat - This is its maximum capacity to burn fat. So i took this figure and using base metabolic rate, which is the amount of callories your body burns per day without excercise to stay alive and working and then you need to find 60% of this. my base metabolic rate was around 2200 which was 1320 a day, and considering im very tall this explains the 1200 figure. i wanted to break this down into 6 meals which they recomend to keep you motabalism at a higher speed, i assumed this increases the total amount of callories burned rather than the percentages, although there are no figures for this i just increased my intake by about 50 callories.

Ok so this is how to find your base callorie needs but what if you factor excercise into the equation? I searched for the % shift in fat - food and found that with steady excercise such as running around 6mph for the first hour the % change is 60% fat and 40% food this means you need to figure out how much excercise you have done and how many calories it has burned and find 40% to see how much you should eat for it.

I tested this theory by eating around 171 calories (special k) and by my hypothesis i should have felt my stomache begin to rumble in around 2 hours. i was 15 minutes early, however i was walking around alot which might explain this.

Regular excercise should increase your resting metabolism so make sure you have a guess for extra calories needed for that, again i have no exact figures.

So here are the formulae:

find your base metabolic rate:
http://health.discovery.com/centers/hea ... basal.html

find out how many calories you burned in each excercise: http://www.healthstatus.com/calculate/cbc

BMR / 100 * 60 = Base calorie need

Calories burned in excercise / 100 * 40 = calories needed for excercise

DISCLAIMER: everyone is different, this cannot be 100% accurate, however i belive this is a very good weight loss plan for high effeciency

Concerning dietary needs, i considered this briefly. If you eat something filled with sugar i would expect this to be turned into fat quicker than any other food, so this will make you need to eat again sooner. So if you ate a mars bar, 150 calories of that will be sugar which will rush strait through you converting to fat in about 10 minutes and the other 50 calories which im assuming are normal carbs would take about 45 mins to be used up. My calorie need for 1 hour is 85, this means something that you expect to keep you full for 2.3 hours lasts an hour and the rest is stored as fat.

The food that takes the longest to break down to energy is protien, so this would seem the ideal thing to eat if your going to have a couple of big meals instead of smaller ones.

All of this is a theory.

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Do not follow where the path may lead.
Go instead where there is no path and leave a trail.

Its funny I did the same thing when I was a sophmore in highschool eating no more than 1200 calories a day, I lost a little over 100 pounds went from 280lbs to 178lbs within the school year, I also ran 45 minutes a day and had brutal shine splints to show for it. I still looked like shit with absolutly no muscle. When you start to eat more little by little youll put all of it back on typically alot slower than you took it off. I just think the low slow approach is just better, but I wish you luck.

I was 240# and now 205#. I changed my diet and lifestyle in order for me to lose weight. One thing I did was start eating 5-6 SMALL meals in a day at about 1200 Calories, however I allowed myself one splurge day per week where I could eat and drink as much as I want...This was important to keep the body from going into shock. Drink lots of water and as much as you can in a day. This can also be Green Tea without sugar, which is good for you anyways.

Water helps the body/liver process foods more efficiently and helps rid the body of uric acid which is toxic in high levels and stifles weight loss. If you drink carbonated sodas, limit yourself to not more than one 12oz serving in a day.

I also reduced my meat intake to having only eat meat no more than 3 days a week.

Get into a exercise routine at least 3 days per week for at least 1 hour each, even if you break it up throughout the day, do it. Include aerobic exercise with weight training...VERY IMPORTANT...

Results are slow but after the 3rd week the weight will start shedding off until you hit a plateau where you have to be more patient and keeping up your effort.

Dropping from 240# to 205# was easy compared to the last 20# I want to lose to get down to my ideal weight of 185#.

Best,

J-Dub

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J-Dub in DC

Its better to be the predator than the prey.

You need to be a good player if your gonna be successful at the game.

I actually read somewhere that if you drink caffine without sugar its not that beneficial it actually makes you have less energy, Ill try to find that source.

Its good to see that J-Dub didnt buy that high protein nonesense like most people.

That "high protein nonsense" works for both muscle gain and fat loss. Prove otherwise. It's basic physiology, not pseudoscience.

I'm just saying what worked for me...But you be the ultimate judge...take it or leave it and experiment what works for you the best...

BTW....eating only meat three days a week doesn't necessarily mean that I don't get my source of protein through beans, cheeses, etc...

Best,

J-Dub

_________________
J-Dub in DC

Its better to be the predator than the prey.

You need to be a good player if your gonna be successful at the game.

Simple math guys, you burn more calories than you eat and your body will burn fat stores. I recommend doing wieght training after a cutting period. If you spend 6 weeks with a 1000-1400 calorie diet while working out at least 3 days a week(running or other heavy cardio is best) you will lose a good deal of fat. That is the point where you want to turn it around, take a week off both diet and workouts(maybe just take it easy) and when you get back to the gym start lifting wieghts 3-4 times a week, really focused. You will have a new body within 12 weeks... here is the topper. You repeat this process over and over... and you will have a KILLER body inside of a year, I dont care who you are.

Oh, while wieght lifting for 6 weeks, you should have around 3000 calories a day and plenty of protein.

Since Nov I have gone from 185 down to 150, and then back up to 160(10lbs muscle)

Now I am starting to cut down again, and have a feeling that this time I will end up about 140-145 with abs all day.

Once I hit that 6-8 week mark again, I will be going right back to the weights, since this last time I have been able to blow away ALL my running times... 15 minute 2 mile time from a guy whole couldnt finish the mile in high school isnt too bad.

MORE IMPORTANTLY..... running 5 miles will do some awesomethings to boost self esteem and confidence.

Cheers, and good luck guys!