Rapid weight loss is a recipe for muscle loss (naturally).
Take your time, do it properly.
Oct last year, I dropped 11kg in 31 days with
- a cyclic ketogenic diet
- compound weights workouts 3x week
- 15 min HIIT sprint sessions 3x a week
Mind you, I trained every workout like it was for SAS selection. I kept track every day of weight and BF% and everything I ate.
Results
- 83kg to 72kg.
- BF over 30% to 25% (by dodgy bathroom scales)
- BMI category Obese to Normal
One month. I was amazed (and very happy!). I also maintained linear progress the whole month with weight training. I'm sure I must have lost some muscle but my BF went down and I got stronger. Novice Effect for sure.
No carbs and calorie deficit sun-thu, start carb load fri, carbs sat. Lots of articles on it online. First few days were tough then my body got used to it.
Worked out very well for me. Maybe I'm special. I'm considering another month of it in Feb (the cyclic ketogenic that is, I have kept up the workouts/HIIT).
Maybe do some research to see if it's worth a try for you.
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