I get questions sent to me all the time via the
contact form on Project Swole.
Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.
This time, I want to take a more proactive approach to answering questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.
Paula wrote:"I am looking to loose my belly (its a small one but there non the less) in the next 2 months. I want to drop about 10lbs and get tone. I’m not a huge meat eater, my protein usually comes from fish, chicken and tofu. Do you have any recommendations, besides eating fewer than 100g of carbs and hitting the treadmill everyday?"Response: Paula, let me start by saying that I do not recommend you to hit the treadmill everyday. You could probably hit the treadmill about 20 times in one day (with an axe) and never have to hit it again.
You won’t be using the treadmill much at all actually, as long as we can find suitable alternatives. In fact if you own and hate a treadmill I would recommend you start some sledgehammer training by bludgeoning the thing to pieces in the backyard. (I hate treadmills only slightly less than squatting in a smith machine.)
The only details I know about you are what you described above, so I’m limited in my ability to tell you what to do. I can assure you that I’ll do the best I can with what I have, which is inevitably not that much considering all I have is my own brain.
There will be 3 steps to this 2 month weight loss, and you have to follow all 3 in order to see the results you want.
Preparation Before you start this program, you should weigh yourself either on Sunday night or Monday morning and take all the measurements you care about. Usually I take measurements at the mid upper arm, chest, waist, belly button, hips, and mid thigh. Record all these numbers and repeat once a week. Keep it consistent though; if you measure on Sunday night, always measure on Sunday night.
1. Diet Since diet is responsible for 80% of your fat loss results, we should tackle diet first.
What you need to do, is to eat 3 small meals and 3 snacks each day.
The meals should consist of 4 oz of lean meat such as chicken, turkey, eggs (whites), and fish; a complex carb such as oatmeal, whole grain bread, brown rice, whole grain cereal, a sweet potato (or yam), or a small white potato; and a green vegetable such as asparagus, broccoli, bean, peas, or salad.
Only one 4 oz serving of meat and one serving of your chosen carbohydrate is allowed, while multiple servings of vegetables are encouraged.
For your snacks you will choose a piece of fruit, a serving of dry roasted unsalted nuts, more vegetables, a low sugar protein shake or protein bar, or another 4 oz of lean meat. Also consider dairy products such as yogurt, cottage cheese, milk, and cheese, but make sure those products have NO SUGAR in them.
Most meals will add up to about 350 calories, while snacks will be roughly 150 calories, for a total of roughly 1500 calories. Since I don’t know anything about you, I am using 1500 as a baseline.
A more accurate way to get a base caloric level would be to multiply your current weight by 13 to get a maintenance level and subtract about 200 calories to put you in a deficit. You would then add or subtract 100 calories each week depending on whether you lose too little, too much, or just the right amount of weight the previous week.
Ideally you will lose 5 lbs in the first 10 days and 2 pounds each week thereafter. You can see how easy it is to lose 10 lbs in just 2 months.
So what’s the catch?
You have to really commit to this kind of diet in order to lose 10 lbs in 2 months.
You have to get all your meals in as scheduled and you have to eliminate added sugar and junk food of any kind. This is a strict diet designed to lose weight quickly. A better representation will be presented when I publish Project Shred in the near future.
Please do yourself a favor and commit to this diet entirely for one month. Do not cheat even once. This is the way you will lose 10 lbs in 2 months, not by just eating healthy.
Besides this diet is just about the healthiest eating you can do, so imagine if you could convert to this type of eating full time for the rest of your life. I’ve seen no less than 4 people already decide to do this after trying the diet for a couple weeks.
2. Exercise Finish this article on Project Swole:
How to lose 10 lbs in 2 months
Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.
This time, I want to take a more proactive approach to answering questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.
Paula wrote:
"I am looking to loose my belly (its a small one but there non the less) in the next 2 months. I want to drop about 10lbs and get tone. I’m not a huge meat eater, my protein usually comes from fish, chicken and tofu. Do you have any recommendations, besides eating fewer than 100g of carbs and hitting the treadmill everyday?"
Response:
Paula, let me start by saying that I do not recommend you to hit the treadmill everyday. You could probably hit the treadmill about 20 times in one day (with an axe) and never have to hit it again.
You won’t be using the treadmill much at all actually, as long as we can find suitable alternatives. In fact if you own and hate a treadmill I would recommend you start some sledgehammer training by bludgeoning the thing to pieces in the backyard. (I hate treadmills only slightly less than squatting in a smith machine.)
The only details I know about you are what you described above, so I’m limited in my ability to tell you what to do. I can assure you that I’ll do the best I can with what I have, which is inevitably not that much considering all I have is my own brain.
There will be 3 steps to this 2 month weight loss, and you have to follow all 3 in order to see the results you want.
Preparation
Before you start this program, you should weigh yourself either on Sunday night or Monday morning and take all the measurements you care about. Usually I take measurements at the mid upper arm, chest, waist, belly button, hips, and mid thigh. Record all these numbers and repeat once a week. Keep it consistent though; if you measure on Sunday night, always measure on Sunday night.
1. Diet
Since diet is responsible for 80% of your fat loss results, we should tackle diet first.
What you need to do, is to eat 3 small meals and 3 snacks each day.
The meals should consist of 4 oz of lean meat such as chicken, turkey, eggs (whites), and fish; a complex carb such as oatmeal, whole grain bread, brown rice, whole grain cereal, a sweet potato (or yam), or a small white potato; and a green vegetable such as asparagus, broccoli, bean, peas, or salad.
Only one 4 oz serving of meat and one serving of your chosen carbohydrate is allowed, while multiple servings of vegetables are encouraged.
For your snacks you will choose a piece of fruit, a serving of dry roasted unsalted nuts, more vegetables, a low sugar protein shake or protein bar, or another 4 oz of lean meat. Also consider dairy products such as yogurt, cottage cheese, milk, and cheese, but make sure those products have NO SUGAR in them.
Most meals will add up to about 350 calories, while snacks will be roughly 150 calories, for a total of roughly 1500 calories. Since I don’t know anything about you, I am using 1500 as a baseline.
A more accurate way to get a base caloric level would be to multiply your current weight by 13 to get a maintenance level and subtract about 200 calories to put you in a deficit. You would then add or subtract 100 calories each week depending on whether you lose too little, too much, or just the right amount of weight the previous week.
Ideally you will lose 5 lbs in the first 10 days and 2 pounds each week thereafter. You can see how easy it is to lose 10 lbs in just 2 months.
So what’s the catch?
You have to really commit to this kind of diet in order to lose 10 lbs in 2 months.
You have to get all your meals in as scheduled and you have to eliminate added sugar and junk food of any kind. This is a strict diet designed to lose weight quickly. A better representation will be presented when I publish Project Shred in the near future.
Please do yourself a favor and commit to this diet entirely for one month. Do not cheat even once. This is the way you will lose 10 lbs in 2 months, not by just eating healthy.
Besides this diet is just about the healthiest eating you can do, so imagine if you could convert to this type of eating full time for the rest of your life. I’ve seen no less than 4 people already decide to do this after trying the diet for a couple weeks.
2. Exercise
Finish this article on Project Swole: How to lose 10 lbs in 2 months