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  1. #1
    pro-window is offline Member
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    Default Fasting, Calorie reduction, How much is too much?

    Hi, I have a question about low calorie diets. I have been eating under 2k a day. Sometimes as low as 800-1000. Now for the shocker, I am a 280 lb man. I have been working out with Tire flipping and Dragging and kettlebells. I have lost 10 lbs this last week. I still have a lot of weight to lose at 6ft tall. I am strong, I'm just worried my diet is going to make me lose muscle mass. I'm hoping the lifts I'm doing will keep the muscle loss down and promote leanness. Any thoughts?

  2. #2
    wv2de is offline Senior Member
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    If you are eating with a caloric restriction over a long period of time (weeks?), you'll start to experience symptoms of starvation (lack of energy, metabolic slowdown, edema, etc.). If you cycle periods of caloric restriction with periods of caloric excess, you'll avoid this. I think this is what makes the warrior diet, fast 5, eat stop eat, and others effective as lifestyle choices for weight control. I would advise against counting calories if you're fasting - eat as much as you want while making good food choices. Eat a big salad and steak before pigging out on the junk food, so you'll get what you need and minimize the amount of junk you can eat.

    wv

    PS: It's not healthy to lose more than 1-2 lbs per week. If you're losing more it's probably not all fat (water, muscle, organ tissue, etc.) and can't be good. Try alternate day fasting or fast every third day eat-stop-eat style (and stop calorie counting) if you want an agressive approach that wont be detrimental. Good luck.
    Loose - http://www.merriam-webster.com/dictionary/loose
    --1 b.(2) : having relative freedom of movement

    Lose - http://www.merriam-webster.com/dictionary/lose
    --6 : to cause the loss of

    "To loose fat, one must simply unbuckle one's belt; to lose fat, one must tighten it." - wv

  3. #3
    Semonides is offline Senior Member
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    of course you are going to lose some muscle mass. That is just the way it is. You cannot have it all, unless you are working one-on-one with a coach, working out twice a day, and having someone else take care of your food.

    For those of us living in the real world, you have to do one thing at a time. The first priority is to get rid of the fat. Once your weight is within an acceptable range, then you can start worrying about building muscle.

    So, do whatever it is you have to do: starvation, intermittent fasting, etc.--whatever will give you the psychological edge to win this battle. Once you have won and are no longer being threatened by diabetes, heart disease, joint problem, etc., then just increase your food and re-build whatever muscle you may have lost.

    A lot of people are going to tell you that you can have it all by this technique or that technique, and I do not doubt that they are scientifically right. But in my experience, research and studies and celebrity success stories do not translate into real life so well. My greatest successes have been attained through simplicity. Therefore your simple plan of calorie reduction and kettlebell dragging will work. Is it the healthiest? No. Is it a sustainable lifestyle? No. But it is what you can do and what will work for you.

  4. #4
    pro-window is offline Member
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    Thanks! I don't expect the losses to stay at 10lbs a week for a long time, Is shooting for five a week at my size a bad Idea though? Even at my weight my Body Fat is still under 40% So I do carry a bit of muscle. Just as a comparison I have a friend who is 6'2" and 245 lbs and his bf is higher than mine although he looks "skinnier". I think I can handle 5 a week. I am very motivated as well. The Docs just put my dad on a statin at age 50 for high cholesterol and basically handed him a death sentence. I really really never want to get to that point. Thanks to all for all the help and advice I have received on this site!

  5. #5
    D-Rock is offline Senior Member
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    Quote Originally Posted by pro-window View Post
    Hi, I have a question about low calorie diets. I have been eating under 2k a day. Sometimes as low as 800-1000. Now for the shocker, I am a 280 lb man. I have been working out with Tire flipping and Dragging and kettlebells. I have lost 10 lbs this last week. I still have a lot of weight to lose at 6ft tall. I am strong, I'm just worried my diet is going to make me lose muscle mass. I'm hoping the lifts I'm doing will keep the muscle loss down and promote leanness. Any thoughts?
    It may seem to work great right now, but I really don't think you will be able to sustain that practice for long before you crash and burn and end up back where you started, or worse. At 6' 280 lbs, you obviously have a poor diet and should focus on consuming the proper foods instead of drastically cutting calories.

    Look, I know we all want to lose the extra fat as fast as possible and in the beginning we are all gung ho and willing to use every little trick in the book to make things go faster. But instead of all the small stuff, focus on the big basics. Get the basics down and you will be set.

    If you start preparing your own meals, consume real food exclusively, cut out the sugar and limit the starches, you can expect to see a loss of 10-15 pounds a month until you are relatively lean. Once you get to that point, then maybe start incorporating some of this smaller stuff.

    Eat real food. You should never be hungry! If you get hungry, then eat and don't worry about the calories. You'll still lose weight so don't stress about your consumption.

  6. #6
    D-Rock is offline Senior Member
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    I thought my reply seemed familiar, did a search of your previous posts and found out why.

    Dude, you are all over the place with your diet and you are getting nowhere. One post you are eating "fairly clean" and not losing, then you have cut out alcohol and "kicked carbs to the curb" some months later, then about a month ago you were eating raw vegetarian, and now you are messing around with fasting and severe caloric restriction.

    All the while, you have been getting the same, solid advice from other posters here. Yet your tires are still spinning while you go nowhere. So please, just stop.

  7. #7
    pro-window is offline Member
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    It is true D, I have been up and down a bit. However, I do eat real food. I NEVER eat fast food. I do seem to have a recurring problem with beer and chips. Havn't been indulging in that for awhile either though. I couldn't handle the Vegan thing. That's my wifes deal. I have been at the calorie restiction for a week now, and all I can say is that is about 5 days more than normal. I do appreciate your words of encouragement. I have made some progress. My starting weight 4 years ago was 330. It is going much slower than I had hoped, But again thanks for the positive attitude man.

  8. #8
    wv2de is offline Senior Member
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    Quote Originally Posted by pro-window View Post
    It is true D, I have been up and down a bit. However, I do eat real food. I NEVER eat fast food. I do seem to have a recurring problem with beer and chips. Havn't been indulging in that for awhile either though. I couldn't handle the Vegan thing. That's my wifes deal. I have been at the calorie restiction for a week now, and all I can say is that is about 5 days more than normal. I do appreciate your words of encouragement. I have made some progress. My starting weight 4 years ago was 330. It is going much slower than I had hoped, But again thanks for the positive attitude man.
    I think you're dong the right thing by starting, at least. Fast-5 (all info and e-book available on their website The Fast-5 Diet and the Fast-5 Lifestyle) might be a good idea for you, as it's pretty simple - just eat within a 5 hour window each day. That way you can still eat chips & beer without guilt (moderation on both counts when possible!) while maintaining a more proactive eating lifestyle. From my experience, cutting out the things you enjoy is a 'recipe' for disaster . Good luck and props for continuing to try and lose the weight.
    Loose - http://www.merriam-webster.com/dictionary/loose
    --1 b.(2) : having relative freedom of movement

    Lose - http://www.merriam-webster.com/dictionary/lose
    --6 : to cause the loss of

    "To loose fat, one must simply unbuckle one's belt; to lose fat, one must tighten it." - wv

  9. #9
    pro-window is offline Member
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    I'll check it out, thanks!

  10. #10
    pro-window is offline Member
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    Ok, have formulated a plan. I read the fast five book, I liked it. This is the plan I am going to start with. I have heard some about the warrior diet, and have a friend who practices it. I am going to buy the book. I think I will start the fast five today, have been fasting all day so far, only 3 1/2 hours to go. I wonder though how much could be gained from incorporating a low carb approach to this plan? Has anybody done this? What were your results? Thanks everybody!

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