o god, i need help

[homeboy7600]

football starts in two weeks, and i weigh 6 pounds more than what my coach said was the max weight allowed. I need to lose that weight but i can't afford to lose muscle. I have a good diet with a balanced amount of protein, carbs, and fat. i was wondering if doing only squats, deadlifts, and bench presses everyday along with 20 mins of cardio and 4 minutes of HIIT thrusters is enough to lose that weight and maintain most of my strengh?

[Reala]

Stupid amounts of cardio. Running... cycling... Rowing... Shadow Boxing... I would do an hour - two hours a day. Eat no more than 1600 calories a day. You should burn off roughly 2-4 pounds in these 2 weeks. Go for Tuna, Eggs, Chicken... nothing fatty.

However much I hate this method.... Sauna... that will easily cut 3/4 pounds off the day before if you eat nothing and drink as little as possible.

[drew]

How much do you weigh?

[Reala]

DO NOT do the squats or Benches or any kind of weight based resistance exercise... it will slow your shed down. The body either goes into cutting phase or growth stage pretty much. You start this benching stuff it may outweigh the cardio and you will find you lose very little if any weight...

Do the cut first, 6 pounds will be mainly fat and not muscle anyway short term.

[LouPac]

Stupid amounts of cardio. Running... cycling... Rowing... Shadow Boxing... I would do an hour - two hours a day. Eat no more than 1600 calories a day. You should burn off roughly 2-4 pounds in these 2 weeks. Go for Tuna, Eggs, Chicken... nothing fatty.

However much I hate this method.... Sauna... that will easily cut 3/4 pounds off the day before if you eat nothing and drink as little as possible.

He said he didn't want to lose muscle, that prescription will make him lose a ton of muscle.

To the OP, there'e really not much you can do in two weeks, you can drop some lbs. in water weight, but as far as fat w/o losing muscle, I say you couls probably lose about 3 lbs.

Cut calories by 20%, go high protein and low carb, push heavy weights 4 times a week, maybe 4 days of cardio for about 30 minutes a session.

[Iron Bull]

Run two miles and then hit the bleachers. Your legs shouldn't work after that. If they are, you didn't work hard enough. I did that for three weeks, four days a week. I lost ten pounds of FAT and not muscle. I ate oatmeal, fish, steak, chicken, tuna, whey, and rice. Including supplements like centrum and stacker 3. Make sure you drink alot of water.

[LouPac]

DO NOT do the squats or Benches or any kind of weight based resistance exercise... it will slow your shed down. The body either goes into cutting phase or growth stage pretty much. You start this benching stuff it may outweigh the cardio and you will find you lose very little if any weight...

Do the cut first, 6 pounds will be mainly fat and not muscle anyway short term.

[Built]

DO NOT do the squats or Benches or any kind of weight based resistance exercise... it will slow your shed down.

Huh?

The body either goes into cutting phase or growth stage pretty much. You start this benching stuff it may outweigh the cardio and you will find you lose very little if any weight...

Because lifting is somehow magically anabolic while operating under the conditions of a caloric deficit? Are these muscles going to be made out of air?

I'm confused. Kindly explain.

Do the cut first, 6 pounds will be mainly fat and not muscle anyway short term.

If the OP is significantly overfat, this is likely the case. But lifting heavy throughout will do nothing but help.

Reala, where are you getting your ideas from?

[DNL]

[Reala]

A ton of muscle in two weeks? Unlikely!

I would say that if he wants to lost 6 pounds, he is gonna have to... I tried lifting weights + Cardio and I found out my Body fat was dropping, but my lean wass was also and therefore was hardly losing a thing.

How much do you wanna play in this football league? Lost the weight through fat and mass and you have a long enough time to put it back on.

[DNL]

tell your coach you've grown half an inch and there was nothing you can do.

[Reala]

Built, I can only say what I have learnt from experience, which is not much and if you say I am wrong, I am wrong. As far as I am concerned I know 1% or less of what you know. But I did find when I weight trained and cardioed I lost hardly anything, but when I purely cardioed I lost around 2 pounds a week.

[bloodninja]

Reala must have discovered some magic fat loss formula that nobody else could.

[Reala]

Why do you say that...? 1/2 pounds a week is pretty much average mate.

[Tofer]

Reala, it looks like you're a victim of one of the many myths of bodybuilding. While you're at it you might as well tell him to lower all the weights on his lifts and do more reps so he can tone up.

Tons of people cut (without cardio) purely by lowering their intake of calories and lifting heavy on the major compound lifts. And with great success, I might add.

[Reala]

I dropped from 13 stone 11, to 12 stone 3 in around 12 weeks.

Purely though Intense Cardio twice a week, moderate cardio two more times a week and cutting my calorie intake to around 1600.

[dblockspky]

1) why doesn't your coach want you to gain weight
2) everybodies ideas mentioned are good. but if you're trying to lose the weight right away the sauna might not be the best idea right before the days of practice
3) it won't be too hard. just watch your calories A LOT for the next two weeks. and once practice starts you can start eating again.. unless you have to get weighed multiple times during the season. that must suck

btw what state do you live in. and what position do you play

[Natetaco]

I think in 2 weeks to loose 6 pounds and keep all your muscle might be hard. I did this in wrestling though, kept my strength up while loosing weight. Lower your calories lift heavy 3 days a week do cardio everyday. You can do it.

[Reala]

Ah right, well as far as I was concerned if you did 2 hours cardio a day, it would be more productive than say an hours lifting a day in terms of losing weight. Probably because when you do an hours lifting you are tired and your cardio suffers vastly (longativity and pace).

I would throw your calories down to below 2000 depending on weight and I am energetic as a squirrel on 1600 But syaing that I am only 19 and therefore depending on your age my metabolism my be better suited to handle it than others.

Sorry if I got that wrong... I guess I was misinformed or misunderstood somewhere along the line

[Reala]

And about the lots of light rep... nah, built explained this to me my first day on the forum I believe Lots of reps makes you weak and skinny :P

However, my sport is Martial Arts, and therefore I guess our training is slightly different. I would just drop it through calories and weights like built said, my routine is obviously Reala only

[rbar89]

How much do u weigh? Seems odd that ur coach would say that before practice starts and u lose weight from it. Are you the only one he told to lose weight? Give us some more info.....

[Tofer]

I don't mean to sound like a jerk, but I don't think you know enough at this point to dispense advice... Doing cardio and not lifting will lead you to lose fat AND muscle. It's important to continue lifting heavy while you're dieting down to prevent muscle loss. Running for two hours straight is basically like telling your body "You know what, body of mine? I'm not a big fan of this lean muscle I've built up by weight training. Let's just get rid of it, okay?"

[Reala]

My cardio includes a lot of press ups and sit ups and boxing training... which I guess could be why I havn't lost a great deal of mass. And I agree, but I saw no one had applied and thought I would post what I thought and have experience, so no, by no means do you sound like a jerk.

[MixmasterNash]

You can loose quite a bit of water weight very quickly. 6lbs in a day is doable.

[Built]

My cardio includes a lot of press ups and sit ups and boxing training...

That's iron cardio.

which I guess could be why I havn't lost a great deal of mass.

How do you know you didn't lose mass?