Can you lose too much too fast?

[RadiateRick]

in three and a half months ive lost exactly 41lbs. ive been doing olympic weight lifting and cardio about three days a week. my question is... ive lost alot of weight fast. I mean really fast. I had a two week period that i only ate about 800 calories a day... and then working out after a full day of work. I look and feel great, my strength is better then ever, but i'm worried that there might be a rebound effect to all of this. Im not gonna stop what i'm doing or anything, but can the body somehow go into shock or something and start gaining fat back?

Also, ive read that when you lose fat you lose it all over your entire body. Is there any way in the world to target the fat loss? Like to mostly my pecs or abs? or is that just asking way to much?

 

[Miss Muscle]

What were your starting bodyfat and weight?

Yes......you may have a rebound effect but that all depends on exactly what you are eating and what you are doing. Post an average day of your diet.

Eating only 800 calories a day on a regular basis is never good for anyone over the age of 5. That's way too low. Once in awhile is alright......example...... if you are feeling ill.

You can not target fat loss. There is no such thing as "spot" reducing.

The very first place I lose fat is the very last place I want to .......my breasts.

 

[simplygifted]

try yohimburn for spot reduction. I've yet to try it yet but its supposed to work wonders

 

[luquillo78]

in three and a half months ive lost exactly 41lbs. ... my strength is better then ever..

wow, los 41 lbs and you didn't loose any strenght, amazing. My strenght goes down even loosing 4 lbs.

 

[RadiateRick]

I was suprized about my strength not only staying with me, but actually improving. I think it has to do with tha fact that i had never done squats in my life, but now i do lots of squats, deadlifts and snatches. Somehow doing that my upper body strength skyrocketed.


Alright MM, this is basically what i eat almost every day.
6:00 am - 1cup oatmeal and five raw eggs in a shaker with water

1:00 pm - 1 can of tuna, a banana and 3 hard boiled eggs

8:00 pm - two chicken breasts and a salad

I usually snack on almonds all day.

I regularly drink two gallons of water a day.

Thats all i eat everyday. ive been eating that same shit for about 3 months. I'm at a point now where i need to change it up. I dont want to start losing muscle, but i want these abs to show more then anything!

 

[gayasstexan]

Tuna is an awesome protein source,but its not something i would eat everyday.
Tuna is very high in mercury i have been alternating with canned salmon and other protein sources that are lower in fat.
It is amazing you are gaining strength on such a low cal. diet.
I would def up the cals,but overall it seems you have a good idea on a clean diet.

 

[outlawtas]

It's very common for people new to the gym to gain muscle and strength while losing fat....enjoy every minute of it because once your in decent shape that doesn't happen anymore unless your have genectics that were a gift from the gods.

The odds of you rebounding on an 800 calorie a day diet? I highly doubt that. Your progress will slow down eventually and - at least for me - the last 10lbs is harder than the first 25. Bottom line though, if your calories are within the proper range and your working out, you can't put on fat! It really doesn't need to be much more complicated than consumption and expediture. Fat has to come from excess calories.

As for spot loss - your pretty much stuck on that one. Everyone seems to lose weight in all the wrong places hehe.

 

[RadiateRick]

Ive heard about that murcury in the tuna thing before. I would like to change it up, but tuna is the cheapest thing i can find. I dont really have much cash to buy much else. Wouldnt the canned salmon have the same murcury problem as the tuna?

I'm definatly enjoying it outlaw... every second of it and every girl that looks my way just pushes me harder and harder. I know the last 10lbs will be a bitch, but i'm looking forward to that challenge that's for sure.

Do you guys think i'm eating enough? I'm not ever hungry or anything, but looking at my diet compared to some other threads on diets it seems like i'm eating alot less then recommended.

 

[Miss Muscle]

I was suprized about my strength not only staying with me, but actually improving. I think it has to do with tha fact that i had never done squats in my life, but now i do lots of squats, deadlifts and snatches. Somehow doing that my upper body strength skyrocketed.


Alright MM, this is basically what i eat almost every day.
6:00 am - 1cup oatmeal and five raw eggs in a shaker with water

1:00 pm - 1 can of tuna, a banana and 3 hard boiled eggs

8:00 pm - two chicken breasts and a salad

I usually snack on almonds all day.

I regularly drink two gallons of water a day.

Thats all i eat everyday. ive been eating that same shit for about 3 months. I'm at a point now where i need to change it up. I dont want to start losing muscle, but i want these abs to show more then anything!

Not enough food. Although I'm not sure how many almonds you do go through.....they are high in cals. You will eventually start losing muscle. I see why you've lost weight. Nice food choices but I would get in an extra meal or two for sure. A good amount of protein however. I also suggest more veggies but that's just because they have so many damn benefits for you.

Okay.....here's my take on things. First off.......alot of people often think they have more muscle than they really have. Being fairly new to the world of strength sports I've been keeping up with alot of novice competitions and when the competitors lean out they are very very lean......skinny some of them. But you don't know how much muscle you actually have until you lean out! So in your case I'm not sure how much muscle you do have......in your pics you look pretty solid though.

With that said let's assume you have an ample amount of muscle and now want to maintain it and lose some bodyfat.

You weigh in at 192 right now. To lose weight keep your calories between 2300-2800. I would make approx 60% of that clean proteins and the other 40% fats/carbs.

Keep lifting heavy of course. As for cardio I suggest 4-5 days a week....slow and steady for 35 min to an hour approx. However with cardio the newest fad is HIIT. If you choose that go with 3-4 days a week cardio with 2 HIIT sessions.

This is just a base.....there are many different ways you can achieve your goals.......trying new things is what you're gonna have to do!

As for the tuna.....I think eating a can a day is fine. High mercury content is more prevalent in fresh tuna than in canned. With canned tuna I wouldn't worry too much.

I also suggest protein shakes as a cheap source of protein. Check out the true protein link on the site. I've never used them but lots of people here order from them and like them......good pricing also.

Congratulations on this lifestyle change you have made. You are obviously reaping the benefits and this is a choice that you will not regret!

Keep us updated on your progress!

 

[RadiateRick]

Thanks alot for the info MM! Today i threw in another salad and a slice of whole wheat bread with two tablespoons of peanut butter. I'm still short on the caloric intake you recommend, and it's probably going to take me a week to get used to eating that amount again. I just fill up really fast now that ive been on such a small amount for so long.
You say throw in 4-5 days cardio... Am I on the right track by doing cardio in the morning and weights in the afternoon? or should i do them both at the same time?
Oh yeah, i wanted to ask, would more then one protien shake a day be too much for what i'm trying to do? i dont use any right now, but i'm going to start drinking at least one a day, but i dont want to overdue it. Alot of them are so stinking high in calories it scares me away a little.
Again, thanks for the support and info, this site rocks!

 

[Miss Muscle]

Thanks alot for the info MM! Today i threw in another salad and a slice of whole wheat bread with two tablespoons of peanut butter. I'm still short on the caloric intake you recommend, and it's probably going to take me a week to get used to eating that amount again. I just fill up really fast now that ive been on such a small amount for so long.


It does take time to get used to upping calories! But just remember you want to maintain that hard earned muscle! An easy way to get extra calories without filling yourself up is the use of oils....I like Udo's and MCT. I had to cut MCT out of my contest diet because I needed food with more volume to fill me up.....I was starving at 16 weks out.

You say throw in 4-5 days cardio... Am I on the right track by doing cardio in the morning and weights in the afternoon? or should i do them both at the same time?

Either or.....both are fine. Doing cardio immediately after working out is good because you've depleted most of your glycogen stores from working out.......so now your body is working on burning up the fat instead of the carbs because it just used up the carbs. But like I said you can do both when you want. The latter might give you a small advantage.

Some people also swear by doing cardio in the morning on an empty stomach.......same reason after working out....burning more fat. For some the difference is so minute it doesn't matter but others swear by it.

Find what works for you!

Oh yeah, i wanted to ask, would more then one protien shake a day be too much for what i'm trying to do? i dont use any right now, but i'm going to start drinking at least one a day, but i dont want to overdue it. Alot of them are so stinking high in calories it scares me away a little.

No.....more than one is fine. Obviously you want real food but 1-3 shakes a day is fine. It's cheap, convenient and an easy way to get extra calories. There are a ton of protein powders out there! Lots are low in carbs and cals.

Again, thanks for the support and info, this site rocks!

Yeah......we know.

 

[RadiateRick]

I have some flaxseed oil here, 1,000mg. I cant really afford anything else right now, but i havent ever really used this flaxseed oil and ive got a ton of it. Would that fall under the oils that you were talking about MM? How much of this stuff would you recommend i throw into my diet?