im 150 pnds 5,5 and want to loose 20 pnds in 2 months. Whats the best way to do thiswith calculated plan?

Question

acalculated plan would be helpful
with ideas on what type of execsie to do
what types of foods
and how man hours a week each day for how long?

Answer 1

That is a fairly safe amount. You need to lose approximately 2.5 pounds each week for your desired weight loss.
Your goal calories are dependent on your age and i don't know what that is.
But you should have around 1200 calories per day to lose the weight you want, and thats if you do not exercise much.
If you want to exercise, you can go up to around 1400 calories a day or more depending on how much you are exercising.
Your fat grams should be between 40 and 55. Protein around 80 grams (very important to weight loss), and you should eat only GOOD carbohydrates! (nothing white like potatoes, rice, white bread , exc).
For exercise do cardio like running, jogging, aerobics, kickboxing, hiking for 45-60 min. , 6 days per week.
Make suer you also incorporate strength training, so you don't look flabby after your weight loss. Plus maintaining muscle will make you lose your weight quicker. If you are a woman aim for this: (3 days a week, skipping a day inbetween)
2 x15 bicep curls (with weights that make u tired by the time u hit 15)
2x15 tricep pushbacks
2x15 front and lateral raises
2x15push ups
2x15 lat "lawn mower"
2x15 walking lounges
2x15 reverse lounges
2x25 crunches (stomach)
2x25 pelvic raises (low stomach)
2x20 russian twists for the obliques
You will look great !

Answer 2

Start a liquid diet. I did that for 2 weeks before having surgery and lost 12 pounds. When I say liquid, I mean like water, protein shakes, cream of wheat(very thin), sugar free jello, Stuff like that, with no sugar. Try to eat 50 grams of protein each day and 500 calories. THIS REALLY DOES WORK.