To lose the 10 pounds in 6-to-10 weeks

to lose the 1st 5 pounds in less than 5 weeks
i will have to:

Eat 1493 calories a day by eating 3-to-5 times a day so...
Eat 3 BIG 497-to-691 calorie meals every 4-to-5 hours or...
Eat 4 smaller 373-to-488 calorie meals every 3-to-4 hours or...
Eat 5 tiny 298-to-390 calorie meals every 3 hours ...

to lose another 5 pounds in less than 5 more weeks
i will have to:

Eat 1472 calories a day by eating 3-to-5 times a day so...
Eat 3 BIG 490-to-621 calorie meals every 4-to-5 hours or...
Eat 4 smaller 368-to-481 calorie meals every 3-to-4 hours or...
Eat 5 tiny 294-to-385 calorie meals every 3 hours and...

To lose the last 10 pounds fast

i will have to:
do these workout

1. Basic interval workout

Warm-up for 3-to-5 minutes
Do a high intensity (hard) activity for 20-to-45 seconds followed by...
Do a low intensity (easy) activity or DO NOTHING & REST for 60-to-90 seconds and...
Repeat this for 10-to-30 minutes

OR

2. Pyramid Interval Workout

Warm-up for 3-5 minutes
DO NOTHING & REST or Do a low intensity activity for 1 minute
30 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30-to-45 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
40-to-60 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 2 minutes
40-to-60 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30-to-45 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30-to-45 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
40-to-60 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 2 minutes
40-to-60 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30-to-45 seconds high intensity activity
Stop Here if you're just doing a 20 minute interval workout
DO NOTHING & REST or Do a low intensity activity for 1 minute
30 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30-to-45 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
40-to-60 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 2 minutes
40-to-60 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30-to-45 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
Stop Here if you're just doing a 30 minute interval workout

OR try this

Advanced Walk-jog-run Interval weight loss workout

This interval workout is best done on a track.

For your first lap around the track you're going to walk and on...
The 2^nd lap you're going to jog around the track and on...
The 3^rd lap you're going to walk again around the track and on...
The 4^th lap around the track you’re going to run or jog faster than you did on the 1^st lap and...
You’ll keep on repeating this for 20-30 minutes

AND I LL DO THIS(below)AFTER MY FINAL EXAM

Fast weight loss workout

Step 1: First you're going to do 15 weighted jump squats using 5-to-15 pound dumbbells - then you take a 1 minute rest and...
Step 2: Then you're going to do 15 "bodyweight only" jump squats - you then take another 1 minute rest and...
Step 3: Then you're going to do an abdominal crawl for 100 feet or hold an abdominal plank for 45-to-90 seconds and then without taking any rest...
Step 4: You're going to go right into doing 100 Jumping Jacks (or just do Jumping jacks for 1-to-2 minutes without stopping) - then you take a 1 minute rest and...
Step 5: Then you're going to do 20 pushups using a pair of 5-to-15 pound dumbbells Or 20 Board Push-ups Or 20 Chair Push-ups Or 20 Elevated Push-ups and then without taking any rest...
Step 6: You're going to go right into doing 100 Ski Steps (or just do Ski Steps for 1-to-2 minutes without stopping) - then you take a longer 2-to-5 minute break and...
Step 7: Then you're going to repeat this entire workout (Steps 1-thru-6) 1-to-3 more times and...
Step 8: After you've gone thru this workout a total of 2-to-4 times... You then do ONLY ONE 10-to-20 minute interval workout to burn even more fat...

You should only do this weight loss workout 3-to-4 times a week

After your first 3 workouts - You should also expect to...

Start building a nice six pack & a flatter belly from doing the abdominal crawl exercise included in this workout and...
Your upper body will be less flabby & much firmer due to the pushups you're doing in this workout and...
Your legs will take on a nicer shape because of the Jump squats you do in this fast weight loss workout.

(i maybe skipping the step 6 cos i have no idea on how it is suppose to be done...XD)

i ll do all of the high intensity workouts on Wednesday, Thursday, Friday and Sunday
Rest on Monday, Tuesday and Saturday

Right after i finish the high intensity workout i ll do some walking to keep moving on and stop pace by pace...

carbs, proteins & fats I got to eat to lose weight...

Carbohydrates Protein Fats

GRAMS PER DAY	157g	105g	38g
GRAMS PER MEAL	31.4g	21g	7.6g
CALORIES PER DAY	630 cals	420 cals	350 cals
CALORIES PER MEAL	126 cals	84 cals	70 cals

in case if you wanna know how you read the nutritional facts label

One serving has 209 calories:

31g of Carbohydrate (31 x 4 = 124 calories),

10g of protein (10 x 4 = 40 calories),

5g of Fat (5 x 9 = 45 calories)

= 209 total calories

AND I LL HAVE THIS HAIR CUT AFTER I MANAGED TO LOSE THE 20 POUNDS OFF MY BODY

(BDW IS MY 2ND DAY TODAY AND I M FEELING GREAT ALREADY CAN'T WAIT FOR THE NEXT 10 WEEKS OF ME)
gambateh LOLA!!^-^!

7:48 PM