# How aggressive should my weight loss be?

**URL:** <https://forum.barbellmedicine.com/t/how-aggressive-should-my-weight-loss-be/1788>\
**Category:** Nutrition Q&A \[Moderated\]\
**Created:** [April 29, 2018, 5:11pm UTC](https://forum.barbellmedicine.com/t/how-aggressive-should-my-weight-loss-be/1788 "2018-04-29T17:11:28Z")\
**Posts on this page:** 5\
**Page:** 1

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**Author:** ![eildydar](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/eildydar/32/5459_2.png) [@eildydar](https://forum.barbellmedicine.com/u/eildydar)\
**Post date:** [April 29, 2018, 5:11pm UTC](https://forum.barbellmedicine.com/t/how-aggressive-should-my-weight-loss-be/1788/1 "2018-04-29T17:11:28Z")

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So the stats.

5’ 9" 243# 42" waist

So clearly very overweight. Currently what I am doing is 1800 daily calories. 3 days of SS NLP and 3 days of couch to 5k progression. Generally i have seen people recommend 1# / week but I think I may need to be more aggressive than that. What would you recommend for weekly weight loss. If the recommendation is 3-5# / week At what point do I back down to 2# and eventually 1#. Basically, do I just go HAM and stay on a large deficit and stay in the 3-5# / week until the 200ish range or do I stagger it and 3-5# / week until 220 at which point increase calories so only losing the oft recommended 1#/week, or something entirely different.

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [May 2, 2018, 4:58pm UTC](https://forum.barbellmedicine.com/t/how-aggressive-should-my-weight-loss-be/1788/2 "2018-05-02T16:58:55Z")

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Eildydar,

Thanks for the post.

I think if you’re on SSLP and eating 1800calories you’re likely to lose weight readily without the need for C25K given the calorie deficit. I think I would _run the SSLP_ without adding cardio just yet for about 6 more weeks. If weight loss stalls or you still have \> 40" waist at that time, I’d add 1x/wk conditioning and assess your response. Adjust from there.

-Jordan

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**Author:** ![eildydar](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/eildydar/32/5459_2.png) [@eildydar](https://forum.barbellmedicine.com/u/eildydar)\
**Post date:** [May 5, 2018, 3:23pm UTC](https://forum.barbellmedicine.com/t/how-aggressive-should-my-weight-loss-be/1788/3 "2018-05-05T15:23:58Z")

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Thanks Jordan,

One more question if you don’t mind. with the above stats in mind and my current goal just wanting to lose weight primarily, do you think supplements (mostly thinking of protein) are worthwhile at this point. My ignorant thought is why wouldn’t it be important now vs when maintaining or bulking but I’m also not sure if with me being in a calorie deficit I’ll get the benefit from it for the money spent.

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [May 8, 2018, 5:43pm UTC](https://forum.barbellmedicine.com/t/how-aggressive-should-my-weight-loss-be/1788/4 "2018-05-08T17:43:22Z")

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I don’t think supplements are likely to improve your results outside of improving compliance with the diet, which a quality whey protein supplement may do.

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**Author:** ![eildydar](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/eildydar/32/5459_2.png) [@eildydar](https://forum.barbellmedicine.com/u/eildydar)\
**Post date:** [May 9, 2018, 5:27pm UTC](https://forum.barbellmedicine.com/t/how-aggressive-should-my-weight-loss-be/1788/5 "2018-05-09T17:27:41Z")

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Thanks a ton for the advice, my goal for the weight loss is basically to be 205 by September 1 and then reevaluate so really appreciate the advice and everything you do!