[Lucas]

Hi Lucas,

This is very possible if you are committed and able to be consistent with a well structured nutrition and training schedule.

Unlike David, I’m not adamant that you will need a coach, this should be possible with the information available on this platform, along with some sensible questions through the journey.

Go get it mate

thanks mate, what would you suggest starting with? would you go aggressive cardio everyday or?

[Lucas]

From your expertise , i have my wedding in 8 months… im looking to suit fit in around 6/7months, is it possible to get to 200lbs by then ? have i allowed myself enough times.. this is just a personal goal.

[Lucas]

My wedding is in 8 months, is around 6 months enough time to drop a fairly significant amount of weight , ie get to 200lbs?

[Lucas]

My wedding is i 8 months, is around 6 months enough time to drop a fairly significant amount of weight , ie get to 200lbs?

[Lucas]

It’s just time to push a little more – id take a drop with cals from tomorrow and that should see you start moving again!

how many cals would you say?

[Lucas]

If you’re not losing bodyfat, you need to increase the deficit through diet and/or output. Scale weight isn’t everything as you say, so if you can genuinely see a physical change, then continue a little longer doing what you’re doing, otherwise make some changes.

I’d start by increasing your cardio duration to 40 mins on rest days, then look to adding this on other days too, preferably fasted and away from training, starting at 20 mins.

I’d also make sure your daily step count is consistent. So set this at 10,000 every day.

Then when fat loss stalls again, look to drop some food.

so if i increased my cardio to 40 mins rest days do you think i should also immediately say add cardio to my upper day to?

[Lucas]

If you’re not losing bodyfat, you need to increase the deficit through diet and/or output. Scale weight isn’t everything as you say, so if you can genuinely see a physical change, then continue a little longer doing what you’re doing, otherwise make some changes.

I’d start by increasing your cardio duration to 40 mins on rest days, then look to adding this on other days too, preferably fasted and away from training, starting at 20 mins.

I’d also make sure your daily step count is consistent. So set this at 10,000 every day.

Then when fat loss stalls again, look to drop some food.

if i was to drop calories first how much would you suggest by, 100 calories on TD & on rest days enough? so 2230 and 2010

[Lucas]

also what kind of structure should i have, how many sets of each body part?

[Lucas]

im around 245-250lbs and want to obviously look good for my suit fitting, do i need to go aggressive from the get go?

[Lucas]

Hey buddy! I definitely think 20 mins a day is a great start. I do that atleast year round. Just helps my body wake up and start working! If you feel like it’s benefiting then you can always increase it too!

is this still ok since i havent been to the gym for around 4 months, i have set myself a goal
of the suit fitting for wedding around feb time, do you think my cals 10k steps ans cardio 20mins a day is enough to lose alot of weight till then? what would you do if weight stalls

[Lucas]

Have you been doing no cardio up to this point? If so, there’s no harm in adding some in for fitness and to further facilitate fat loss. I’d say 30 min fasted 5x/week and see what that does for ya

im just about to start this leading up to the wedding, at the minute ive had time
off the gym so i havent really been doing anything at all

[Lucas]

i have a suit fitting jan/feb time… is that enough time to aggresively lose weight without cardio and just steps and weights?

[Lucas]

It’s all dependant on a lot of factors , the only way is to try and see how you go, i can sometimes get away with a row in pull and then an rdl in legs but not for long and usually then just an rdl in pull and hyper in legs

what would you recommend as a replacement for bb row IF recovery is a problem please?

[Lucas]

legs a

lying ham curl x 2 5-9 10-15
adductor x 1 12-15 RP
leg press x 2 5-9 10-15
leg ext x 1 8-12 12-15 15-20
standing unilateral ham curl 10-15
standing calf raises x 2 10-15
ab machine x 1 RP

legs b

seated ham curl x 2 5-9 10-15
adductor x 1 12-15 RP
leg ext x 1 10-15 1 x 15-20
leg press x 2 5-9 10-15
1 x stiff leg dl
seated calf raises x 2 10-15
ab machine x 1 RP

[Lucas]

Hey Luke… how many rotations are you running of the upper lower?

i run 2, U1 L1 off U2 L2 off