workout days: aiming for 2,500 cals (im 6'1 215)
200g protein
100g fat
100g carbs
non workout days (1800 cals -too low?)
ive lost 8 lbs in the past 10 days. no joke. eating 1800 cals/day but think i should up that on workout days?was eating crap before that. but, im worried im not maximizing my muscle building-while-cutting potential.
mad reps.
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07-13-2010, 12:51 PM #1
is this correct? trying to lose 2-3 lbs/week
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07-13-2010, 02:09 PM #2
The reason you have lost 8lbs in 10 days is likely down to about 2-3lbs fat lost, a few pounds lost through water weight and generally carrying less in your stomach when weighing yourself.
What are your maintenance calories? try to eat around 300 under maintenance on workout days and you should still be able to build some muscle if you continue training, a pound of fat is 3500cal so try to work out a calorie deficit that will leave you 7000cal under maintenance in the week.
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07-13-2010, 02:25 PM #3
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07-13-2010, 02:29 PM #4
give this a go: http://www.freedieting.com/tools/calorie_calculator.htm
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07-13-2010, 02:36 PM #5
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07-13-2010, 02:38 PM #6
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07-13-2010, 07:32 PM #7
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07-13-2010, 08:36 PM #8
- Join Date: Jun 2009
- Location: Vancouver, Washington, United States
- Age: 60
- Posts: 4,384
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Get your protein and you will be fine anywhere in that range. Personally I don't find life very much fun if I'm eating under 2,000 calories per day. At some point the lower calories start to drain your energy. Some people notice it more than others.
Run with any diet for 3 FULL WEEKS before making any adjustments.
1st week is meaningless.....as you just found out...the body swings can be drastic
2nd week shows direction nothing more....you now see you are going to lose weight...no surprise..
The 3rd full week is when you really see the normal results...the body has stabilized on the diet.
Good Luck! Looks like you are on the right path.A diet isn't punishment. A diet is a way to reward your body with the wholesome, nutritious food that it needs. Your body composition is a direct reflection of what you put in your mouth.
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