1800 Calorie Per Day Diets

[Saith]

Originally Posted by Monger

Ya, that adds more credibility to your post.

He could easily weigh anywhere between 150-200lbs and be considered relatively average. And yes, at the lower end 1,800 calories *could* be maintenance for some individuals, especially if they aren't training.

I wasn't trying to be a dick with my previous post, maybe it came off that way... I don't know. I'm just pointing out that there can be massive differences between relatively normal sized dudes.

I understand. I assumed he was at least a normal sized male, but in reality he could be anyone with any number of goals. I think he's probably a bit overweight and trying to lose the fat, hence the new years post asking about very low calorie diets for combat athletes.

[Monger]

Originally Posted by No Quarter

Sorry Guys..a little more information:

Age 47
Height 5'5"
Weight 152

I train Muay Thai 2 times per week
Grappling 2 times per week
I lift and do HIIT 2 nights per week

My problem is that my ****bolic rate has seemed to slow down considerably now that I am approaching 50, however my appetite seems to have increased. I usually stay around 2000 - 2200 calories per day on the existing training plan above, so I figured if I cut down to 1800 per day with the same activity level, I should start to lose...right?

I would like to get down to 135 - 140 lb range by the end of March.

In my opinion, your maintenance level seems a bit low for the amount of work you're doing but it could be completely reasonable, especially if you're relatively inactive outside of training (desk job). 1,800 calories would be roughly a 300 calorie restriction daily. You won't lose pounds very quickly but with only a 15% calorie restriction you should be able to keep training intensity high and recover from workouts decently. You could try cutting back around 20% without sacrificing training quality (hopefully). That might put you closer to 1,700. Weight loss is going to be slow... maybe 3lbs or so a month of actual fat loss. It's possible that you could hit 140-145 by the end of March. 135 is probably a long shot unless you can create a larger deficit, not to mention the leaner you get the more your body will try to fight the weight loss. Make sure you keep protein high and eat lots of veggies.

[No Quarter]

Originally Posted by Monger

In my opinion, your maintenance level seems a bit low for the amount of work you're doing but it could be completely reasonable, especially if you're relatively inactive outside of training (desk job). 1,800 calories would be roughly a 300 calorie restriction daily. You won't lose pounds very quickly but with only a 15% calorie restriction you should be able to keep training intensity high and recover from workouts decently. You could try cutting back around 20% without sacrificing training quality (hopefully). That might put you closer to 1,700. Weight loss is going to be slow... maybe 3lbs or so a month of actual fat loss. It's possible that you could hit 140-145 by the end of March. 135 is probably a long shot unless you can create a larger deficit, not to mention the leaner you get the more your body will try to fight the weight loss. Make sure you keep protein high and eat lots of veggies.

Thanks Monger. You got the desk job thing correct. I basically sit on my ass all day in front of a computer.

[benji05]

Also I don't know what your diet looks like, but "all calories aren't created equally".

[No Quarter]

Originally Posted by benji05

Also I don't know what your diet looks like, but "all calories aren't created equally".

The quality of foods I eat is generally pretty good. It's the portion size/quantity that is hurting me.

I know that if I had a laid out plan with quantity sizes included that I could reference, it would make a difference as I am pretty disciplined when it comes to following a plan.

[Monger]

Originally Posted by No Quarter

The quality of foods I eat is generally pretty good. It's the portion size/quantity that is hurting me.

I know that if I had a laid out plan with quantity sizes included that I could reference, it would make a difference as I am pretty disciplined when it comes to following a plan.

Since you already have an idea on where your calories need to be... you can probably use this article to figure out some marco ratios (use the numbers for Mixed Sports)...

Fat Loss for Athletes: Part 2 | BodyRecomposition - The Home of Lyle McDonald

It doesn't tell you what to eat but if you have target numbers for macros it makes figuring out what to eat a lot easier.

[No Quarter]

Originally Posted by Monger

Since you already have an idea on where your calories need to be... you can probably use this article to figure out some marco ratios (use the numbers for Mixed Sports)...

Fat Loss for Athletes: Part 2 | BodyRecomposition - The Home of Lyle McDonald

It doesn't tell you what to eat but if you have target numbers for macros it makes figuring out what to eat a lot easier.

Excellent information! Many thanks!

[WhiteLightning]

Dammit, I try so hard. Here, TS: Lean Mass Gain + Fat Loss = Carb Cycling

[finnegan]

I would look like Mum-Ra's nutsack if I attempted this. For fuck's sake! i'm sure everything I would have said has been said, otherwise.

[savagenation**]

U want a diet I'll give ya one. I did it last summer because of lack of time and I dropped about 2-3 lbs of fat a week, which is good cause I could afford to lose 15.

Breakfast:

-a large bowl of cereal with skim milk, O.J.

Lunch:

-a loaded up PB&J

Dinner:

wild card....portion and time is what counts here.

If I had a snack it was an italian ice(100 calories)


I started it for convenience and stayed on it cause it worked. I also drank 1 large coffee per day, and a shit load of water, maybe a diet soda here and there. Literally did it for a couple months and I threw it cheat meals liberally cause it worked so good. Once you lose the fat, you can add a few hungy calories to maintain and hit the gym hard.