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Right 2000 cals is a good place to start on a low day, but on top of that you're going to have burn 750-1000 cals. I'd recomend you do it through swimming, but you don't have to, you can even starve them off by eating say only 1159 cals per day. Then twice a week jump up to about 3300 cals (21x your body weight in pounds) Make these high cals day roughly eqidistant apart, say Wednesday and Saturday (don't go over three days in cal deficit) and you do no exercise on these days.
The thing with being in caloric defecit everyday is along with fat burn, you're constantly depleting water and carbs stores too, so along with fat you lose muscle. Also as you become dehydrated your weight falls fast and it looks good on scales, but you've hardly lost any fat, mainly just water and carbs.
Also with dehydration and under nutrition your body slows the metabolism down to preserve its fat stores as it thinks it will need it for fuel. These high cal day trick your body into keeping the metabolism high and constantly replace lost carbs and water, which helps retain muscle.
If you do it it right, across your first week or so you will gain weight, but it's just water and carbs, not fat. It's not really possible to gain ten pounds of fat in a week without like eating 8000 cals A day and not exercising. After the first week you will see the fat pounds start to fall.
Keep going and adjusting food intake (on low cal days) or activity levels (on low cal days) until you reach a loss of about 1.5 pounds per week, then keep doing the same until you're only losing one pound per week, then recalculate And don't ever be tempted to lose more than two Pound per week. One thing about your high cal days, the 21x body weight is a minimum you should eat, feel free to go over this, but not by much. Don't ever go under 21x body weight.
If you drink alcohol, stop it until you reach your goal, then you can start again. It offers nothing nutrtionaly and nutrion is king for fat loss. Your fave take aways Indian, Chinese etc eat these no more than twice a week and eat them on high cals day. Just eat within roughly 1000 cals of your 3300, so 2300 then eat the take away on top.
If you want help with a proper full diet, then pm me, but it looks to me like you're eating the right stuff anyway. Oats are one of the best things for you. Get four scoops of oats with enough milk to make them slightly watery altering microwaved, then add a scoop of you fave flavour protein power, any favour works. Like I mentioned in the other thread, adding orange essence to chocolate porridge oats is awesome 
I can give you loads of tastey recepies if you like and even do a meal plan, pm me if you want more info on that
Good luck |
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26-11-2019 05:30:38
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