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How much of a deficit?

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Selecta
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2011/03/11 18:41:25 (permalink)

How much of a deficit?

Is anyone here roughly 220 lbs and in an office job?
 
Reason i ask is i have started gradually cleaning up my diet to lose some bodyfat and using myfitnesspal app on the iphone it has me at a 1990 calorie limit per day with the goal of losing a pound of fat per week.
 
Does this sound enough/too little?
 
 

"When you can't see the angles no more, you're in trouble." 
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    sarahbennett99
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    Re:How much of a deficit? 2011/03/11 18:47:58 (permalink)
    A deficit of 3500 calories is a lb of fat.
    The usual "healthy" advice for fat loss is a lb per week so defcit of 500kcals per day.

    What is your diet like - typical day?

    x
    #2
    Selecta
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    Re:How much of a deficit? 2011/03/11 19:00:37 (permalink)
    Yesterday was:

    1:    1 scoop of MP instant oats
            3 scoops of MP whey
            1 tbsp of Meridien natural peanut butter

    2:    4 eggs
            1.5 slices of granary bread

    3:    200g chicken
            60g rocket salad
            1 slice of Burgen bread

    4:    200g beef steak
            loads of lettuce/cucumber

    5:    3 scoops of whey in water

    According to Myfitness pal this was 1850 cals (under what i was meant to have) 82g fat/254g pro & 69 g carbs

    I will make sure that i reach my cal goal in future but i am just trying to work out what to intake (cal wise)

    I am contemplating the full on keto diet but in the meantime i am wanting to just cut down on carbs generally and keep them to the early part of the day.


    "When you can't see the angles no more, you're in trouble." 
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    #3
    Selecta
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    Re:How much of a deficit? 2011/03/12 18:21:12 (permalink)
    anyone?!

    "When you can't see the angles no more, you're in trouble." 
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    theiopener
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    Re:How much of a deficit? 2011/03/12 18:41:36 (permalink)
    The fatter you are, the more you can lose per week. As you get leaner, you will find that fat loss slows.

    I can lose 2-3 lbs a week on UD2, as it slows its around 0.5-1lb.

    Also kcals arent the only thing, you can change body comp without much of a drop in overall scale weight.
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    Selecta
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    Re:How much of a deficit? 2011/03/12 18:46:03 (permalink)
    I am just worried about losing the muscle i have got!!! Which aint loads!!

    "When you can't see the angles no more, you're in trouble." 
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    theiopener
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    Re:How much of a deficit? 2011/03/12 18:47:48 (permalink)
    Long as protein is fine, you train hard, youre not going to lose anything.

    Also, when you start eating again, wonderful thing called muscle memory takes hold.

    My advice, just go for it.
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    Selecta
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    Re:How much of a deficit? 2011/03/12 18:50:50 (permalink)
    Cheers mate, i already am being careful with my food, think i am gonna buy the HiPaCC book and go from there,

    "When you can't see the angles no more, you're in trouble." 
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    Flanders
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    Re:How much of a deficit? 2011/03/13 08:03:44 (permalink)
    Calories seem a little low IMO... i'm around 178lb with an office job and am eating between 2500 cals and 2800 cals a day. I'm currently losing around .7kg a week but I am doing plenty of cardio.

    I think you need to add more fruit to your diet; here's an example of what I eat on a training day:
    Wake - Black Coffee
     
    35 - 40 Minutes Low Intensity Cardio 
     
    Meal 1
    50g Oats + 40g Whey + 150g Mixed Berries + 150ml Skimmed Milk + Tbsp Linseed

    Pre-Workout
    2 Scoops Jack3d + 5g BCAA + 3g Beta Alanine
     
    Train
     
    PWO
    40g Whey + 25g Vitargo + 2g Beta Alanine
     
    Meal 2 
    30g Brown Basmati Rice + 100g Turkey + Veg + Banana

    Mid Morning
    5g BCAA

    Meal 3 
    150g Turkey + Veg + Apple 
     
    Meal 4
    250g Cottage Cheese + Handful Mixed Nuts
     
    Meal 5
    150g Smoked Haddock + Mixed Veg + 40g Mixed Berries + Sugarfree Jelly + Probiotic Yoghurt

    Evening Cardio
    20 Minutes Low to Medium Intensity Cardio

    Meal 6
    45g CNP ProPeptide 15g Natty Peanut Butter
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    Flanders
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    Re:How much of a deficit? 2011/03/13 08:07:22 (permalink)
    And to add... to get real results it takes hardwork, commitment, consistency and organisation... there is no miracle diet out there. Stick to a plan and adjust where necessary.

    I also recommend to eat your maintenance cals a day and add plenty of cardio to get the deficit.
    #10
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