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 2000 cal diet


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2000 cal diet 15 January 2012 16:05 (permalink)
can anyone recommend a 2000 cal diet.
my sats are
height 5'7
weight 16 stone
bodyfat 26 %
i'm trying to get down to 14 stone to compete this year. i'm starting from monday 15th jan and aimimg to lose 1-2 lb per week this would mean i'd be ready about june. i'd look a my first comp from here.
thanks for any help.
 
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    Liddy

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    Re:2000 cal diet 15 January 2012 16:36 (permalink)
    Your bf% is high.

    But don't start yout cals so low, you'll be below 2000kcal before you know it and losing weight will be a pain in the a**.
     
    I'd start off upwards of 2,500 possibly 2,700.
    Do that for a few weeks and see how you fair weight wise.
     
    Usually I'd say aim for 1g/lb bodyweight for protein, but since your bodyfat is high i'd say around 1-1.2g/lb lean body weight.
    Which will probably be around 175-190g protein.
     
    Fat, absolute minimum I'd say around 0.25g/lb bodyweight (Including and supplementation of EFAs).
     
    Make the rest up in carbs for energy and their protein sparring effect.
     
    Example
    Energy: 2,700kcal
    Protein: 190g
    Fat: 70g
    Carbs: 330g
     
    Depending on your metabolic rate, this may produce weight loss (it should at your weight if followed consistently with proper training)
     
    Of course metabolic slow dawns occur during weight loss, this is why it's best to start as high as possible.
    Generally you would keep protein and fat a constant and adjust your energy deficit by adjusting your carb count.
     
    Going from 26%bf to competing level in A short period of time will be hard, but good luck with your goal and hope you achieve it.
     

     
     
     
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