diet help

[WiNgS]

im about 200lbs now, my maintenance is about 3100 kcals and currently this is my diet ratio;

268g of protein
145g of carbs
41g of fat
2104 kcals

as you can see the total kcals is a 1000 deficit so thats about a rate of loss at 2lbs a week, but im thinking that if im doing tons of cardio + xenadrine + lifting then im going too low on kcals should i bump up my ration to this?;

270g of protein
167g of carbs
42g of fat
2213 kcals

i need to lose 18lbs in 9 weeks, id really appreciate opinions

 

[tbone1227]

Your first diet looks good, maybe a bit more fat in there, but I would stay closer to those numbers, high protein, low carbs, and read up on the timing of carbs, fats, and post workout protein and dextrose shake if you dont use that approach

 

[Burning_Inside]

you can check out a few of these threads and get a general idea from what I've recommended to them.

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=231815

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=231836

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=231839

 

[WiNgS]

Your first diet looks good, maybe a bit more fat in there, but I would stay closer to those numbers, high protein, low carbs, and read up on the timing of carbs, fats, and post workout protein and dextrose shake if you dont use that approach

cheers

 

[WiNgS]

any more replies?

 

[lamp24]

i would say your calories are fine if you need to lost that much weight in that much time.....me personally i would just go BMR or BMR - 5% .... you are close to BMR- 10%

 

[lamp24]

also since you are below BMR in calories you may want to check out the subject of leptin and metabolic refeeding....

 

[AlbinoAssassin]

For me that would be too drastic of a calorie drop. You will probably be pretty lethargic, that's not many calories when lifting and doing cardio. I have done something pretty close to that in the past, but I dropped it gradually to that level. You will get lean, but if I was you I would try cycling your carbs. I go 3 days at about 150 g's a day and then on the 4th day go up 10 400. That worked really well for me. I got very lean in about 6 weeks. Also the theory of the 100 calorie reduction equaling 2 pouinds of weight loss, that is a theory. Nothing in dieting is that black and white. There are too many individual differences between people. Dropping you calories that drastically will definitely cause a metabolic slowdown. Also, what is your current bodyfat%, that will dictate how realistic it will be for you to lose 18 lbs in 9 weeks. If your bodyfat is 10 percent it will be much harder than if it is 18 percent. That's a lot of weight to lose if you are already pretty lean. Let me know.