File :-(, x, )
Anonymous
/fit/ I know you hate crash diets and all, i'm not planning on skipping meals, but i srsly need a diet. I need to look good for something in about 6 weeks, and need to lose ~12 pounds

I can only exercise 4 times a week ( I work 3 days a week as a server so I can't overdo cardio or I can't run around at work on those days )

I have been going to the local Y 3 out of those 4 days...but I just..need help..halp plz
>> Anonymous
Well, it would be possible to lose that amout in six weeks, but I wouldn't recommend it. Go for half that, one pound a week. Start counting your calories, you want to eat about 500 less then you need per day to lose about one pound a week.
>> Anonymous
I'm a guy right now, 6'0, 180, 168 would be in perfect shape for what I want to do

I want to get into HIIT but I can't run outside because it's fucking snowing and the Y gym is always full of people that yell at me if I run on the basketball court

As for now I go 3 times a week, and run for 40 minutes on the stair stepper machine, 4 minutes at interval 7, 4 minutes at interval 12, then do several sets of basic lifts , squatz, and shit

I also go play ITG 2 times a week, playing 11~12~13 footers until I drop, and I often practice dancing with music at my house ( shuffling, running man, glowsticking, tutting )

I just have the world's shittiest metabolism that makes me not lose weight, either that, or my diet sux shit
>> Anonymous
Go to another gym?

But your schedule looks ok, what you could do is work out a bit at home. Pushups etc every day for like half an hour. What you want to do if you want to lose weight is to make sure to activate your whole body as much as possible. So that 20/30 min workout should be a full body workout, that would keep your fat-burning up through the day (hope you get what I mean, dunno the english terms and I cba to look them up atm). You don't have to go to a gym to do this, just use your own bodyweight.


And your diet probably does suck if you say so.
For breakfast you want to eat lots of carbs and some protein. Oatmeal = win. Maybe a slice of DARK bread. Try to not eat any fat here.
Lunch - carbs and protein. Rice/potatoes/pasta with meat/fish/chicken. Chicken + pasta = win. Try some veggies aswell. Low fat here aswell.
Dinner - same as lunch, but you can eat a little more fat here.

Do not eat ANY fast food/candy/sodas/any unhealthy crap. Really. Drink lots of water aswell. Feeling hungry in-between meals? Eat a fruit. Never eat a snickers or anything like that, one snickers bar has about as many calories as my breakfast.

One last tip - what a lot of people do is that they put too much food on their plates. We see how much food is in front of us and we're set to eat as much as possible. An easy way to counter this is simply to put less food on your plate, remember that fullness doesn't kick in until about after 20 minutes. If you can't do that, drink one glass of warm water 10 minutes before you eat. Works really well.