I need a one month challenge

Get a gym membership to Planet Fitness because it's dirt cheap and they have them all over the country.

Just focus on cardio if you're trying to lose weight

I don't know much about supplements aside from most of them are bullshite.

quote:

---

I have started cutting back on carbs

---

This should be your one-month challenge. Try to get to 30g net (or less) per day.

quote:

---

eating egg whites as a snack and grilled chicken

---

Eat the whole eggs and some fatty, high quality meat.

quote:

---

Supplements?

---

No.

quote:

---

Cardio

---

Sure, but not overly relevant. Good luck!

quote:

---

Calisthenics, brah.

Pullups/Chinups
Pushups
Dips
Pistol Squats

Add some jump rope, burpees, sprints.

Add a protein shake if you want.

---

yep lots of calisthenics and lots of sprints. and lots of burpees.

Each morning I have two to three eggs and I'll add a cup of egg whites to it.

for a one month challenge, eat only lean protein. so toss the yolk but also get rid of any carbs you can, green veggies are ok. Try to eat leaner cuts of meat, but have atleast some steak everyday.

when you get back go back to this but add in more fat. Start eating the yolk. Goal should be rapid transformation.

well i would agree if he did a traditional fat fast. But most people are not going to stick to 1000 cals a day at 80% fat like a true fat fast cals for.

the second best diet for rapid transformation is a protein sparing modified fast done in the manner that lyle mcdonald reccommends in his rapid fat loss handbook.

fat fast is extreme and works amazingly fast especially if you keep the foods extremely clean and high in omega 3 fats, but psmf works great too.

I always assume people will not do the fat fast, cause its damn hard. Now if he had much longer than a month I would say LCHF also.

I am a big advocate of LCHF diets but you still have calories to worry about. and him being already realitvely skinny, he doesnt need to drop a bunch.

Breakfast:
Bullet Proof Coffee
Kerygold Butter- 1 tbsp
Coconut Oil-2 tbsp

Lunch-
4oz ribeye steak
1oz Macadamia Nuts

Dinner-
5 egg yolks


or something like

Breakfast-
3 egg yolk
4 slices uncured bacon

Lunch
4 oz smoked salmon lox
2 oz full fat cream cheese

Dinner
3 oz lamb chops
1/2 small avocado
on organic greens with red wine vingar


eat something like that for 5 days(can raise cals to around 1200 for your size) and then regular keto(50-60%) on the weekend at maintenance levels.


You would be amazed how fast the weight comes off, especially in women.

quote:

---

Just focus on cardio if you're trying to lose weight

---

normally yes. But the fat fast if done for a max of 10 days(most do not go over 5 days) allows you to retain up to 98% of muscle. This is based off of studies that were done.

PSMF done in the stlye that lyle mcdonald recommends in rapid fatloss handbook also allows for this.

again these are short term crash diets. Just done with a little science to preserve as much muscle as possible.