He will lose mostly fat. The body attacks fat stores first.

You can go as low as 1200 or so. Get lots of protein, minimal fat and carbs. Do resistance training four times a week, something like an upper body/lower body split, 3 sets each body part in the 8-12 rep range. Throw in 30 minutes of moderate cardio, like incline brisk walk or stair master, 3 times a week. You could lose 10 lbs in 16 days that way pretty easily. Now, it will be a lot of water weight, but you said pounds, not fat. I don't know that you could actually lose 10 lbs of fat in 16 days. That's a huge daily deficit.

Idk if I can do fasting for that long. It usually leads to me wanting to eat something big like a cheeseburger. I'll probably try intermediate fasting aka very low calorie days and workouts.

I'll still drink things like diet soda and tea. One thing is for sure though: no potatoes or bread.

I'll bet money that I can lose about 4 lbs each week doing this workout.

Only after a sustained deficit. A good refeed day after the 16 days is up will pick the metabolism right back up.

14-16 hours of fasting per day is fine. Sleeping counts as fasting.

That's the plan sir. I'm okay with that. Just want my waist to be slightly smaller by then.

I have lost 13 pounds in 2 weeks. I eat around 1000 cals a day and go to they gym 6 days a week. With that said I'm sure a lot of it is water weight, but I am a rather large guy 6'2" 260, so I think its easier for bigger people to lose weight faster. I have found that it really is just a matter of will, it really sucks but I feel a lot better and its a nice feeling putting shorts on I bought a few weeks back that didn't fit then lol.

I read that Christian Bale lost all of his weight for The Machinist by eating apples, drinking coffee, working out and smoking.

I don't smoke, but I think that apples will play a huge role in the success of this diet.

Realistically 1100-1200 cals is probably what I've been doing. gym 6 days a week. Including 30 min of incline cardio and probably a good hour weight training.

The apples are for regularity. When you go on a significant calorie deficit you need help producing a good dump. ;)

They contain fiber which will make you feel fuller. Can also buy different low cal snack bars with high protein and fiber

Not me man, I'm a turd machine cal deficit or not lol

what kind of snacks do you speak of?

I typically get some cliff or kashi bars. you have to watch the cliff ones cause some are around 200-300 cals. but sometimes I will get them and cut them in half. There are quite a few different options at hyvee and other grocery stores

Day 7:

http://i247.photobucket.com/albums/g...182019cb1f.jpg
http://i247.photobucket.com/albums/g...400195d5dd.jpg

Workout:
Just soccer. Still had plenty of energy for a game this time.

Nutrition:
Grapes
Ultra thin crust fat free cheese pizza
Ground turkey with green peppers and onion

Totals: 1726 cals, 203 carbs, 20 fat, 185 protein