Lose 10 lbs. in 1 mo.

[chubbyness]

Is this possible? Any suggestion on how? I'm thinking of no-rice diet. What do you think, guys? Sadly, I'm too busy to exercise.

[Boss Man]

Hi Chubbyness good to speak to you.

This kind of system might work for you. It's something I've posted before.

Breakfast

Option 1.

Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with mashed Potato.

Option 2.

Chicken and Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.

As for the training you could do a schedule something like this using just body weight.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bench Press, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You would do that 3x a week every other day.

This is how your schedule could look per week

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.

You can workout this way as you're doing about 20 minutes at home for the workout and 15-20 minutes walking on the other days, so there should be no excuses for not exercising due to work .

[chubbyness]

Thanks for the advise. I really can't go with the food items you specified since I can only eat what's available. But I like the idea of 3 day exercise 1 day off then 2 days exercise again and 1 day off. Maybe I'll try that. Thanks again.

[Boss Man]

When you say you can only eat what's available, what are you referring to?

[zmusic]

I lost 21 pounds on Dr. Katahn's Rotation Diet last month.

[clairelv]

I lost 21 pounds on Dr. Katahn's Rotation Diet last month.

so nice !! can you tell me how ? thank you so much .