Losing 2lbs (1kg) a week

PaulStat

PaulStat

PaulStat

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Cotham, Bristol
Looking for a guide for how to reliably (as is possible anyway) lose 2lbs a week.

For both men and women, I've written a short example of how I think it could work. Correct me if I'm wrong (the meal totals are a guess at best)

Female BMR ~ 2000 calories per day
Male BMR ~ 2500 calories per day

Female target intake ~ 2000 - 500 = 1500 calories per day
Male target intake ~ 2500 - 500 = 2000 calories per day

Sample male diet (yes it's me)

Breakfast: 70g Shreddies + semi skimmed milk + slice of wholemeal toast with marmite

9:30am snack: yoghurt
10am snack :banana
11:30am snack: Clementine
12:30pm lunch: Cheese and chicken + salad sarnie on wholemeal
2:00pm snack: Clementine
Continually munching nuts throughout the day, approx 75g/day
Evening meal: Variable but a guess of 600-800 calories?

Approximate daily intake: 2000 <- I could be wrong?

Male Exercise schedule (what I PLAN to do)

Monday: 35 mins treadmill @ 7mph, 25 mins cross trainer @ incline '10' res '12'
Tuesday: 35 mins treadmill @ 7mph, 25 mins cross trainer @ incline '10' res '12'
Wednesday: 35 mins treadmill @ 7mph, 25 minutes various weights machines + 2hr's JiuJitsu
Thursday: Rest
Friday: 35 mins treadmill @ 7mph, 25 mins cross trainer @ incline '10' res '12'
Saturday: 4 mile run
Sunday: Rest

Calories burnt/Net calories intake:

Monday: ~ 750 burnt. 2000 - 750 = 1250
Tuesday: ~ 750 burnt. 2000 - 750 = 1250
Wednesday: ~ 1750 burnt. 2500 - 1750 = 750
Thursday: Maybe 200-300 burnt walking to/from work. 2000-300 = 1700
Friday: ~ 750 burnt. 2000 - 750 = 1250
Saturday: ~ 700 burnt. 2000 - 700 = 1300
Sunday: ?

First of all is my guess roughly correct on the calorie intake?

If it is does this mean I would be putting my body into 'starvation mode' and not be able to lose the weight?

If I am in starvation mode, how much extra would I need to eat? Would upping my nut intake to ~ 150g a day help?

Would some kind soul perhaps recommend a typical days food for Women? And if at all possible a workout schedule? :eek::o:cool:

Remember the goal is to try and consistently lose 2lbs a week

Thanks in advance!

Paul
 
This calculator should give you a better idea of how many calories you need to maintain your weight, from there you can deduct the number of calories needed to lose 2lb per week (7000cals)

http://walking.about.com/cs/calories/l/blcalcalc.htm

There's several equations for calculating BMR, the better ones take into account lean mass (for which there are calculators) but right now I can't find them :o
 
So any comments on my first post? i.e. if I eat the above (assuming my guess was right for total calories) and exercise like that will:

(a) There be any weight loss on a week by week basis?
(b) Do you reckon it will be above/below 2lb's a week?
 
Last edited:
Shakes are ultimately a lazy but accepted way of taking extra protein. Though it's easy enough to take in over 50g of protein a day, in fact without shakes I'm over 100g a day easy. You just have to eat the right foods :)
 
Why do you need to eat extra protein? Quite interested in that suggestion.

Just cut down on your fatty and sugary foods. Cut out dairy (I didnt cut cheese tho) and try to move off white carbohydrates (cut out fizzy drinks aswell, but that is more about water retention). That plus excersise will work wonders.

I was loosing an average of 3lbs a week (sometimes 4 or 5lbs) when I started eating better. Granted, there was no excersise included so it wasnt that healthy, but it was a start.
 
Stinky said:
www.thedailyplate.com

anyone used this? seems really good for keeping track of what you eat what you burn etc?

i've just signed up for free to give it ago
Click to expand...

According to this i've consumed 2450 cals today, but i've burnt off 750 (probably more) so a net of 1700. I think that should give me a pretty good chance if I keep it similar to that.

Thoughts?
 
Another question

Does it matter what I eat for weight loss? i.e. so long as I eat/drink under my maintenance levels (but not starving myself) I will lose weight?

I'm not concerned about bulking or anything at the moment so protein/carb levels aren't of much interest to me.
 
PaulStat said:
define 'optimal', losing weight quicker or losing weight at the same rate but without the detriment to your muscles?
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the latter, you could have all your calories from sugar a day, you would lose weight but it would be detrimental to your health.
 
norm said:
Get yourself a Concept2 rowing machine, the key to a true cardiovascular workout. If you can work your way up to rowing 16km+ a week, you'll lose the pounds in no time. : )

A lot of people swear by it, and it's a lot easier on the body joints than running for example.

http://www.concept2.co.uk/forum/viewforum.php?f=9
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cheaper to get a gym membership and then use the concept 2's there, and the weights... and the relaxation stuff...

while you are right that 16km+ will have you losing lb's, it would be the same if you were running or cycling or anything else that caused the same calories to be used over all ;]
 
Freefaller said:
Shakes are ultimately a lazy but accepted way of taking extra protein. Though it's easy enough to take in over 50g of protein a day, in fact without shakes I'm over 100g a day easy. You just have to eat the right foods :)
Click to expand...

Wow, that's quite a lot without supplements. Are you eating the usual tuna, salmon, chicken, beef, eggs? (Not all in one day obviously!)
 
He gets a lot of his protein from frogs legs and snails :D

It's pretty easy to get enough protein without shakes. I get quite a lot of mine from fish, chicken and dairy products.
 
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