So I weigh about 174-180.
I need to be about 140-150.

I'm a performer and have an important show coming up and need to drop this weight very quick and maintain the muscle I have. Some direction on doing this would be great. I will stick to the guidance and routine you give me no matte what.

Hey man! I am not an expert in weight loss. But i think the premise is as simple as long as you eat less and work out more. Then you burn more calories...I mean I am pretty sure there is better info out there online but...yeah...hope that helps at the least..

_________________
Are you tired of not having a girlfriend?
...free report reveals how you
can get 1 date per week fast!

Click here to get your FREE report now!

Look into the SPAM diet. It's a bit hardcore and you can't really deviate from it at all while you're doing it or it wont work but if you have the drive to do it and make your own food then it sheds fat like butter in an oven. Its a low carb, high fat, medium protein diet.

When I do it I use Caveman SPAM's recipes (http://SPAM.com/). They are all free, its like a blog for recipes.

Three points though. It's probably not a good one to do if you don't eat pork, remember when you finish the diet to slowly weave yourself back onto carbs (move onto something like Atkins and gradually increase your carb intake is best), and don't forget cardio in your workout (key point here).

Oh and the usual blah blah, don't start a new diet or workout regime without consulting your GP and all that.

Great bodies are made in the kitchen. Most people just say 'oh I'll eat less' when they want to lose weight, but not everyone knows what that means. You should download a calorie tracker like MyFitnessPal (free) and eat what you'd normally eat for a whole day or two. Once you know what's going into your body you'll know where to cut. You never realize how much snacks add up until you see them all in a column with their collective caloric value! When you know how many calories you're taking in, a good rule of thumb is to cut them by 300-500, and adjust it depending on how you feel. Reassess yourself every two weeks to see how much weight you've lost/to reassess how many calories you should be eating.

On the workout side, you probably want to throw in 20-40 minutes of cardio per day depending on your physical abilities. You should also make sure to lift weights 3-5 times a week. All cardio and no weight training is one of the biggest mistakes that people make when trying to lose weight, so take care to keep it in.

When you get 3-4 weeks out from the date you need to look good for take a look at bodybuilding.com and their fitness plans. There's a few on there (the Cory Gregory one comes to mind) that will give you meal, weight, and supplement plans for your big cut.

Just as a word of warning though, make sure you're fit enough to do all this and consult with your doctor if you have any doubts/questions.

Good luck brotha!

I've made tons of progress on this and will comment on it soon but btw, is it alright to lift 5 days in a row? I thought your suppose to give 1 day of rest for the body part you're working on. Can you give me an example of how to do this

It depends on your gym split. I usually don't go more than 3 days in a row, so my split looks like this:

Monday-Chest
Tuesday-Back
Wednesday-Off
Thursday-Arms
Friday-Shoulders
Saturday-Legs
Sunday-Off

But just by nature of having to jockey around days to meet my work schedule, sometimes it will look like this:

Monday-Chest
Tuesday-Back
Wednesday-Arms
Thursday-Shoulders
Friday-Legs
Saturday-Off
Sunday-Off

For my body, at least, I don't think it really matters if you go 5 days in a row, so long as I don't exceed 7 in a row. The best way to tell though is to check in with your body. If you feel sore then you're probably okay, but if you feel run down, lethargic, and tired all the time (think flu-like symptoms without the mucus) then you're probably overtraining.

What does your gym split look like right now?

What really matters is your current body fat %. Invest in a good scale that can calculate it. Then calculate your TDEE (total daily energy expenditure) and subtract 500 calories; that number will be your calorie limit for the day. Do not go over it, do not go under it, and you should lose a safe 1 lb per week. 500 calorie deficit should be the limit.

Losing weight and gaining muscle at the same time is called body recomposition and is not plausible unless you are over 16% body fat or are non-natty (on steroids). If you're 16% or less, you can maintain while cutting. Maintain your heavy lifts and you should be fine.

Here is what I do, and I go 5x a week.

Monday: Triceps and chest
Tuesday: Shoulders and abs with some wrist exercises
Wednesday: Biceps and back
Thursday: Legs
Friday: Triceps and chest again
Sat/sun: Rest or use as backup if any missed days

I also take supplements (whey protein) after my lifts. Focus on both compound exercises and isolated groups.

As with everything, take it slow and steady or you will wreck your metabolism.

Commitment + hard work = results.

man there is not such thing as fast and healthy weight loss,catabolism will eat you,DO NOT eat less and spend more energy,you just cant keep your muscle if you reduce the calories,i would recommend eat 2-3 grams of proteins for every 2 pound of your own weight,cut the carbs out after 6 pm and then inject 4 protein meals and dont go running,that"s just the worse,instead cut the fat out,eat whole and slow absorbed carbs like oat meal,brown rice,cooked meat and eggs are your best friends for this one,i would also recommend to do HIIT twice a week,but no more then that,i"ve been into sports for the last 15 years now and into nutrition for the last 4,if you want any detailed plan or tips feel free to pm

Lately I have just been tracking the amount of calories I take in and I have been seeing great

results. I do about 250-300 calories per meal and workout at least 2-3 times a week!

Works out great for me!

_________________
Are you tired of not having a girlfriend?
...free report reveals how you
can get 1 date per week fast!

Click here to get your FREE report now!

I am not a professional in weight-loss. But i think the assumption is as easy for as lengthy as you eat less and exercise more.

_________________
Moisturizers | Hempz Tanning