Just been given the green light by my physio to start training again after a shoulder injury.
I am 45 pounds overweight and wish to get that toned look again at about 225, here it goes 1 and a 1/2 to 2 hours of weights in the morning followed by intense stationary bicycle machine for 3 1hr sessions intevaled during the day, i am not working so ill have plenty of time on my hands calories 1500 to 1800 a day. can it be done i will report my progress during the three weeks.
2 lbs of bodyfat = approx 8500 calories.
You probably have some water retention as well.
Lets say you have 9 lbs of water retention and 36 lbs of fat to lose.
18 lbs *8500 = 153 000 calories.
Meaning you need to have a deficit of a total of 153 000 calories to shed all that fat.
153 000/21 = 7286 calories. Meaning you will have to be spend more than 7000 calories each day, plus all the additional calories you may be eating. If you ran a marathon each day, you would spend 4000-4500 calories running that, less as your weight goes down.
Just trying to give you an idea of what you're trying to do.
I would suggest trying either a more sensible approach with healthy eating and training, or doing a PSMF diet (basically 150-180 grams of protein +5-10 grams of EFA fats each day), training fullbody workouts with moderate resistance twice a week, and adding cardio.
-Hedge