negative calories

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negative calories
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negative calories - May 8 2008 17:06:26

Fergie

Posts: 13
Joined: Aug. 23 2007
Status: offline

I'm starting a diet having put on 21 pounds in the last 8 months through drinking, take aways and eating out with my new girlfriend.

I'm 6" and currently weigh 14 stone and have a BF% of approx 18 or 19. When I weighed 12 stone 7 my bf% was low teens and I was relatively happy with my physique. I've no doubt lost a good deal of lean muscle in the last 8 months as my trips to the gym have been infrequent. If sex created lean muscle mass I'd be Mr Universe

The diet has started and I'm back in the gym 4 times a week. I need to lose body fat first. I've got a good routine in the gym with a good mix of morning cardio. My question relates to diet and negative calories. Hopefully my gym sessions will prevent me losing further lean mass while dieting and the cardio should shift some fat but I'm not going to lose weight unless I have a defecit of calories.

How many calories should I be consuming? My maintenance will be approx 2400 calories. Do I spread say 2000 calories over 5 meals and then burn say 800 calories through gym and cardio bringing net calories down to 1200? At that rate i'd lose just short of 2 and a half pounds a week. Is that loss/rate too much if lean mass is to be maintained?

I've read that I should be consuming 300g of protein a day based on my weight and that equates to 1200 calories on its own so there's not much room for good fats or carbs?

Any help would be appreciated

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RE: negative calories - May 9 2008 19:24:28

kitty

Posts: 24290
Joined: Aug. 26 2003
From: Chorley, Lancashire
Status: offline

Fergie, personally I wouldn't get too anal about calories. If you're not losing weight then you've not got the balance right so just gradually reduce your intake until you do. I would aim for no more than 2lbs per week with 1lb being a more sensible approach. Aim to eat wholesome complex carbs, clean protein and good fats with plenty veg and water, fruit is fine in moderation.

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(in reply to Fergie)

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RE: negative calories - May 9 2008 19:35:31

theiopener