The 3 week work out plan challenge!

HarryPainful

HarryPainful

HarryPainful

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Ok guys, I am off to NY in 3 weeks today.

I want to hit the gym pretty hard between now and then but need some help putting a plan together.

I could do with losing a stone or 2 of fat, I know that probably not a good idea in 3 weeks but once I am heading in the right direction it will happen.

I plan to hit the gym every week day between now and August 2nd.

My aim is to lose some fat and build some muscle/tone up.

I really don't have any focus when I am in the gym, just go in, do some cardio then some weights and leave..

Can you guys help me out with a 3 week plan?
 
lipo tomorrow for the fat, then go read up on greg valentino for the muscles.
 
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I shifted 3 stone in 3 months several years ago. Was doing something like this: Diet was something like small bowl of porridge with dried fruit for breakfast. Ham and lettuce sandwich made with 1 slice of bread (no marge or butter) plus an apple for lunch. Small meal portion in the evening - say 300-600 calories. No dessert. Maybe a cup a soup and a biscuit as a snack during the day, plus fruit. Drank lots of water.

I should add that I was playing football about 40 minutes a day, 5 days a week. Maybe three 5 mile walks during the week too.

It's a tall order and I wouldn't recommend it (losing weight that fast). The weight gradaully came back over a few years.

Edit: Always struggled with weight but I've shifted around a stone sinc November. Seems much more sustainable, just been a combination of strength training and cardio, along with an awareness of what I'm eating rather than a 'diet'. No food is banned and I can have a nice meal out without it being disasterous.

Further Edit: The above 3 stone was just 3 stone in 'weight' not just fat. You are not going to shift a stone of fat and build muscle in 3 weeks.
 
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Basically sounds to me like your going on hol and want to look good for it but you have left it until 3 weeks prior and realised crap I best do something! In 3 weeks I dunno how much can be achieved but I dont it would be a lot.
 
Ok, I should probably have added this to the OP but I didn't..

I am about 15 stone, I work out 2 to 3 times a week and don't look "over weight" or "fat".

What I am wanting to do is hopefully get a plan together that I can stick to as coming up with things like this myself always falls flat on its face.

Yes I am going on hols and I DO look pretty good but I want to look better.

And that's where I am hoping the experience of you guys will come in to this.
 
HarryPainful said:
Ok, I should probably have added this to the OP but I didn't..

I am about 15 stone, I work out 2 to 3 times a week and don't look "over weight" or "fat".

What I am wanting to do is hopefully get a plan together that I can stick to as coming up with things like this myself always falls flat on its face.

Yes I am going on hols and I DO look pretty good but I want to look better.

And that's where I am hoping the experience of you guys will come in to this.
Click to expand...

Eh? You're having a laugh ain't ya? Shift 2 stone of fat in 3 weeks :rolleyes: You do need some fat to survive you know...
 
Hey - sorry I didn't mean to cause offence. I just think you're setting yourself a completely unrealistic target with the shift a stone of fat in 3 weeks (which is what the OP sounds like to me). It's not surprising you get discouraged and lose focus. Setting more achievable targets would be beneficial.

How about targets like increasing the amount you can lift by X amount in the three weeks or knocking a few seconds off your time to run a set distance? Keep records, plot some graphs on the computer or something and you can see how far you've come.

If you're really going to hit the gym hard careful not to overtrain and take some rest.

The beginner's guide to body building is a pretty good place to start. If you're looking for a more general workout guide I quite like the first 6 weeks (strengthening) of Tanya Streeter's training prior to Freediving competitions. You could do something along the lines of the first two weeks or weeks 3 to 6, depending on how long you want to spend in the gym

The programme can be found here: http://www.tanyastreeter.com/index.htm?id=9735
 
Well there are 3500kcals in 1lb of bodyfat and 14lbs in 1 stone, so...

3500x14= 49,000kcals

So you'd need to burn almost 50,000kcals more than you're eating to lose a stone. In 3 weeks that works out at almost 2350kcals per day you need to burn off!

It isn't even that simple, there are a few other factors but that's basically what you're saying you want to do, hence people not really taking this thread too seriously..??
 
Velocity diet. I've just lost 14 pounds after 12 days. Another fortnight to go before I'm finished. Didn't get my body fat measured before I started but I'm setting new personal bests at the gym so I'm pretty sure muscle loss has been minimal.
 
Don't eat for 3 weeks, im sure you will lose at least 2 stones, job done

or actually try being serious
 
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