I need advice on how to lose as much weight as soon as possible. Our office has this ongoing weight loss competition that runs for two months, and admittedly i slacked off for the past weeks and there's exactly 22 days left before judgment day. Since sherdoggers are buff alpha males who bangs 10's only, i thought i'd ask if there's any USEFUL advice you can share. I'm currently at 190lbs, but I can be pretty active. I can run 5k easily and have been practicing boxing when i have extra time. I was able to drop to 160 last year, but eating can be too much fun so whatever. The prize pool for this contest though is pretty high, so i'm really interested in winning. My plan for the next three weeks is to implement strict calorie counting (eating healthy food only, refraining from soda etc) and also to exercise for 2.5 hours per day. i'm planning to focus on Interval Training mostly. With these being said, I have the following questions: 1.) What would be the best way to exercise and burn calories without gaining too much muscle? The reason I ask is because the last time I tried to seriously lose weight, I did up ending losing a lot of fat but my weight wasn't dropping fast since I was also gaining muscle. And this contest doesn't take into consideration muscle mass, just the amount of lbs lost. 2.) Is interval training the best way to go about losing weight without gaining too much muscle? 3.) How much weight can I lose per week without me dying? Is it realistic to lose 20lbs in 3weeks? Thanks.