Thread: 4lbs in 1 week

I wouldn't exactly say I'm new to all of this. My bench went from 90lbs (max) from when I started,about 2-3yrs ago, to 155 max currently. I mean I"m certainly not advanced but I"m not a newbie. Thanks for the input.

Quote: Originally Posted by Rodja That was mainly water and glycogen. Again good advice from Rodja. I highly doubt those 4lbs are fat/muscle, unless you are doing serious under eating (which will not help your goals). Keep working hard and you will meet your goals.

The majority of it was water weight.

He could just be experiencing like newby gains since he's pretty new to all of it so it might slow down, if it does dont be discouraged.

4 lbs. loss per/week (of fat) is not sustainable, for a reasonable diet w/out extreme drug usage, i.e DNP. Chances are you lost a bit of LBM whether you realize it or not OR you lost some water. 4 lbs. is a bit high for a weekly expectation of fatloss. Most aim, myself included (pre-contest) for 1.5 - 2.5 lb. per week. Much beyond 2 lbs. per week lost is pushing it IMO, if you're looking to retain as much LBM as possible. BEAST

That was mainly water and glycogen.

One thing i would like to mention is just to watch the amount of fruit that you eat, as too much fruit contains a lot of sugars which will hinder your fat loss. If you can stick to the 2 and 5 rule a day ( 2 servings of fruit and 5 of vegetables), then you will be fine.

I read in one article that the safest amount to lose in a week is 1-2 pounds. I think 4 pounds won't be very sustainable because you'll reach a plateau sooner or later.

Safest way is infact 1-2 unless your extremely overweight whereas you can lose 4+ a week and it will be fine.

4 lbs of FAT in 1 week is ALOT. obviously alot of that was water and muscle. you just cant lose that much fat in 1 week without alot of powerful drugs. stay with it and be consistent. thats the key. dont give up or take a break. breaks turn into weeks then months then before you know it you've been on a "break" for 2 years. stay focused and be consistent with your training and your diet and results will come. good luck