Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest
Critique My Routine
-
08-06-2010 4:59pm#1
Comments
-
-
-
-
-
-
Advertisement
-
Let me preface this by saying all my meals are cobbled together from recommendations in Mens Health.
I have no idea what sort of esteem that magazine is held in on the forum here, but I find it usually offers pretty good explanations to why it recommends something.
That said, obviously I'm open to others' opinions, hence this thread, but please don't view it askance if I ask for clarification/explanation on any or all of the advice I'm offered.
I think with something as important as diet/nuitrition/exercise it's vital to be discerning.
That said I have some questions for you B-Builder about your post...I am 47 yrs old, 5' 6" and 11% BF @ 77kg. Just ignore those online sites that say you are over weight. They are not designed for folks who work out. I think they would reckon that around 10st is the correct weight for our height. I actually would not mind adding another stone of lean mass to my frame.
Cool, good to hear my self-image isn't completely outrageous!Do you do this every day or do you mix it up? I would tend to change it around on a daily basis as you body will adapt if given the same stress all the time.
At the moment, these are the exercises I'm starting my day with every morning.
I accept your point that I ought to change this regularly to avoid my body becoming used to it.
I imagine switching from my current, targeted weights routine to more compound exercises will take the place of the situps and burpees? Or would you suggest something else?As Colm said you could do with cutting back on your carb intake. When dropping bodyfat is your goal, you really have to be a little stricter with you calorie intake and where those calories come from IMHO.
To start with, do you know how many calories you require daily for maintenance, and is your current food intake providing you with a daily calorie deficit of 400-500 caloires?
I've done some calculations based on formulae I found online, which tell me that my BMR is 1992.
According to a calorie counter (MyNetDiary iPhone app - seems fairly good) the diet I've posted amounts to 1792 kcal a day.
According to my understanding, my BMR is what I would burn if I was resting all day, so I was under the impression that ~200 kcal below this was fairly good.
Have I misunderstood?
Check how much carbs are provided by the Musili and how much of that is from sugar? Also do you mix the musili with the yogurt or do you use milk or water?
The muesli is 62.5 g/100 Carbs, with 25.2 g/100 of that being from sugar.
So ~31grams per serving of carbs, and ~12.5grams of that from sugar.
The yoghurt is mixed with the muesli, no milk or water.
Now you have taken in starch based carbs with the musili, so why the bread?
I can drop the bread easily enough.
Also the OJ, sugar based carbs. Personally I would drop both of these.
According to MH (based on research from Arizona SU) men who get their RDA of Vitamin C burn 30% more fat during exercise than those who don't get enough - that's why I drink the OJ.
The vitamin C is also supposed to protect the weight loss-promoting antioxidants in the green tea.
AFAIK, 250 mls of the stuff actually gives me twice my RDA of Vit C, so I could certainly at least reduce the glass size by half.
Not so sure about giving it up entirely though... Any further thoughts?I prefer compound movements over isolation type exercises, but of course this will depend on what type of equipment you have available.
I have a bench, dumbells, straight bar, EZ bar and a triceps bar, along with plenty weights.
I'd definitely be happy to move onto compound movements over isolation exercises, I assume my equipment is suitable?
Could you not have done your weight session before your breakfast?
I could easily yeah, you'd recommend this?Basically just sugar based carbs with negligible protein intake from a splash of milk in your tea. I would have some Tuna or cottage cheese here.
Is fruit really such a bad snack? That's a shame since I'm a fan.
Tuna and cottage cheese are not really ideal in my working environment (small cubicle with three others - I don't want to be inconsiderate), are there any alternatives you could suggest? I'm assuming cottage cheese is smelly, I've never eaten it..!
Also, would a snack like this, that is largely protein based, give me the energy I need on the days I play ball at lunchtime?Again starch based carbs with the bread and sugar and starch based carbs with the cereal bar (which is in no way healthy). I would swap the bread for a large salad and bin the cereal bar.
The cereal bar is 69 kcal, with 12.6g of that being carbs, of which 4.2g sugars. There's 1.4g of fat (of which 0.6g saturates) as well.
The reason I have this, along with the bread, is mainly for fibre (the bar accounts for 5.6g).
Is this misguided?Also if your chilli sauce is bottled, I am going to guess that there is a fair amount of sugar and salt in it. It is not that hard to make a salsa or chilli sauce. Or you could use different herbs and spices to flavour the meat.
According to the somewhat limited nuitritional information here
http://www.franksredhot.com/products/hot-sauce
there is neglible salt and sugar in the sauce, although there seems to be a fairly large dose of sodium in there - what do you reckon?
I can look into making my own as well in any case.Again with the starch based carbs from brown rice. Personally I would drop the rice and increase the veg portions. Veg also provide carbs (fiberous source)
Happy enough to go along with this since I'm not a huge fan of eating carbs in the evenings. I don't particularly like brown rice anyway :pac:If you've had a decent snack at 10:30, then IMHO there is no need for something before your 12:30 soccer. Have your lunch at 14:00 and your snack at 16:30/
Seems sensible. Will do.If I was peckish before bed I would have some real food rather than Horlicks.
What would you suggest?
The reason I go for the Horlicks at that time is because it contains tryptophan, which is supposedly sleep-inducing. I have found that eaten anything substantial at this sort of hour distrubs my sleep.
Do you have a major problem with the Horlicks or is it not too bad?IMHO you are getting enough running type cardio from the soccer, so I would throw in some crossfit type workouts instead of the running.
Cool, I will try to do that.
Here is one of my favourite conditioning workouts, I would usually do two rounds for time.
- 25 V-ups
- 50 KB Snatches (25 each hand, 16kg KB)
- 25 pushups
- 50 Double hand KB swings (16kg KB)
- 25 Burpees
- 25 KB thrusters (using 2 16kg KB's)
- 50 Mountain Climbers
- 50 KB Clean & Press (25 each hand (16kg KB)
A few questions on this:
What are V-ups?
KBs? Kettle bells?
How long does this routine take you to complete?Soup and a Sandwhich is not too bad (though startch based carbs). Try makning minestroni soup without the pasta and with lots of chunky veg or a beef and veg soup. Pizza can be quite calorie dense and it would be fairly easy to undo a couple of days calorie deficit with too much pizza.
I think the main thing is just that I try to not go off the rails at weekends, I'll do my best
Thanks again for your earlier post, it would be great if you could get back to me on some of the questions I have here - you seem to know what you're talking about...0 - 25 V-ups
-
Hi There
Firstly let me reiterate, I am no expert. I hold no qualifications in either physical training or nutrition. I am an IT engineer with an interest in keeping fit and healthy. I have read quite a bit on fitness and nutrition, but that is the extent of my knowledge. So you are right to question everything and anything I post.
Now to try and answer you questions and apologies in advance if this post is a littel long
Mens Health: I have no idea how Mens Health is perceived on this forum either and I have never bought or read this magazine. The reason being the front cover. Headlines like "Get rock hard abs in 4 weeks" or "Get that chiselled look in 6 weeks" just screams of fad diets and stupid workout routines to me.
Burpees & Situps: Burpees are a really good exercise and done with good intensity can knock the stuffing out of you. Situps I don't put that much faith in. Lot's of folks believe that doing situps will give the the kind of abs you see on the fron cover of MH. They won't, and your core area consists of more then just the sixpack. Best to do a core routine that targets the entire core area to avoid muscle imbalances etc.
What I meant about swapping around your burpees and situps was not so much to replace these with compound exercises but to just use exercises to target other areas of your body.
i.e.
Monday: Burpees & situps
Tuesday: pushups and lunges
Wednesday: Air squats and reverse crunches
Thursday: pullups and reverse lunges
Friday: Diamond pushups and plank
And again, don't do the same thing every Monday and the same every Tuesday etc, and don't keep to the same pairings either. Mix them about so your body never gets used to what you are going to do.
Switching from my current, targeted weights routine to more compound exercises: When I first started in the gym 18 months ago I was started on a generic program by one of the gym instructors, which was mostly machines. I then moved on to body building programs that I found online, 3 day splits, 4 day splits, drop sets, pyramid sets etc and made almost zip progress. I never seemed to be able to increase my weight once I got to a certain point.
On these forums I heard about the Starting Strength (SS) and Strong Lifts 5x5 (SL) programs that were based on full body workouts, 3 times per week and based on the compound lifts (deadlift, squat, bench press, standing press, some form of rowing, pullups, pushups etc) and the folks who were doing them were reporting good progress. These programs are geared towards making you stronger, but they also make you bigger.
I picked SL as it was 5x5 where SS was 3x5 (I like volume ) and have made some good progress in the 9 months or so I have been doing it.
So for this reason I would say that if you have the ability to move to a routine based on the compound lifts you should, as I think you would be pleaseed with the results.
Carb content of your Musili: Per serving almost half the carbs are from sugar. I too at one point thought I was being healthy eating musili, bought from a healthfood store, no extra sugar etc. I added soem extra nuts and seeds and some berries and all was good. Till I actually worked out one day the calorie content of my breakfast. 1,278 calories :eek:
I now eat 20g of jumbo oats to which I and a small amount of nuts and seeds and some berries, Breakfast is now circa 800 calories, which as it's the first meal of my day I don't mind.
Form reading and from my own trails and errors I have found that a diet which is high in protein, moderate in healthy fats and low in carbs helps lower and control body fat levels. My current diet is around 40% Protein, 30%-35% healthy fats and 25%-30% carbs (mostly from fiberous sources, veg and some fruit).
Orange Juice: I would agree that Vit C is good for you, however even though your OJ is not from concentrate, I am just not a fan of OJ even freshly squeezed OJ. Why not just eat two mandrins or some mixed berries? Not only will you be getting Vit C you will be getting fiber and other goodies also. IMHO whole foods are preferable over convenience foods every time.
Calorie requirements: Your BMR is the amount of calories you body needs just to survive. If you didn't get out of bed or move all day your body would use this number of calories.
However you do get up, you exercise, you go to work. Play soccer twice a week for an hour. Run twice a week. Go to the shops, to the pub, etc. What about the calorie requirements fro this??
From what I have read, you should never eat below your BMR. This over a prolonged period will slow down your metabolism and cause your body to store fat.
Check out this site http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
Work out you BMR and then multiply this figure by 1.55, the multiplier for a moderately active person. This will give you a truer figure of your daily calorie requirements. Then create a deficit based on this figure.
As outlined in my first post, apart from age we are pretty similar in height and weight. My maintenance figure is 3,200 calories so 2,700 calories gives me my 500 calorie deficit. This is 1,000 calories more than you are eating.
Moving to compound lifts: The only thing you are missing is a squat stand to enable you to do squats. Squats are a really good whole body exercise, but you could not safely get the weight you could squat onto your back without a squat stand.
Also I would advise that you get a knowledgeable PT to show you the propper form on the compound lifts, as it is easy to lift with incorrect form and injure yourself.
Weights before breakfast: It's not that I recommend this. It's just that your day starts with 2 exercises, then breakfast, then more exercise. Personally I would get all my exercise out of the way first and then eat.
But then I have tried squatting and deadlifting early in the morning and I cannot seem to move the same weight early in the morning as I can in the evening. So I train in the evening instead. Also if I train in the morning I would eat breakfast 2 hours or so before the gym.
Is fruit really such a bad snack? No, fruit is not a bad snack. However when you are looking to lose body fat you do have to be careful with your calories. Fruit is high in fructrose (sugar) so relatively high in calories for their size and is assimilated into the body quite quickly. Veg on the other hand is not so calorie dense. So you can fill up quicker and it takes longer to digest. So your body actually burns energy while digesting veg.
So for a good snack that will help you cut fat, munch on veg sticks. Try dipping them into a home made salsa or hummus or peanut butter
Tuna and Cottage cheese: I am also in a smalish office with three others or in open plan and I eat tuna salads etc at my desk. It doesn't smell that bad, and nobody has complained yet. Cottage cheese is not smelly, though it does taste a little like sour cream. It does take a littel while to get used to, However I mix it with some frozen berries and set it with a little gelatine, so it is like eating a yogurt, but much healthier.
Both of thee foods are great sources of protein and healthy fats.
Cereal Bars: IMHO all cereal bars are junk. If you are eating oats (or even musili) fresh fruit and veg then you are likely getting your recommended amount of fiber. The cereal bar is just helping to hold back your fat loss IMHO.
Jar & Packet sauces: Sodium is a form of salt. Jar and packet sauces are usually full of artificial flavouring, sweetners and sodium etc. It is so easy to make a batch of tomatoe sauce to use as a base. It will keep in the fridge for around 5 days or could be frozen, then flavour it as you wish each night with chilli, different herbs garlic etc. I usually make this kind of stuff on a Sunday afternoon and then have it available for the whole week. Just takes a little planning and organisation.
Eveing/night munchies: Personally as I work out in the evening, I am eating a small dinner at around 21:30 ish, so evening munchies is not something that I have to deal with. However a cottage cheese mousse and a spoonful or two of peanut butter should kill your munchies without filling you up. It slow release protein and healthy fats and should not mess with your sleeping.
I don't know anything about Horlicks, again it just my preference for whole foods and knowing exactly what I am putting into my body.
My Conditioning workout: Here is a video of the workout I found on youtube. I adapted it a little as I could not handle the 50 burpees together. So I chopped it down to 25 burpees and added the 25 thrusters to make up the reps. I do two rounds with a 5 minute break between rounds. First round usually takes me around 15 minutes. Second round around 22 minutes, but I am working on bringing these times down. As you will see in the video the guy says he does the round in under 12 minutes using 24kg KB's :eek: And yep, KB's = Kettlebells.
Weekends: Most of the folks on here will allow themselves cheat meals through the week. Personally I don't agree with this. I think it keeps you familiar with the taste of junk foods. I think it's a bit like the person who only smokes when they drink or only smokes two a day. Why bother, just cut it out.
Yes I like bread, pasta, chinese, Indian, pizza etc, but I haven't eaten anyting like this in over 3 years now (breads, pasta nad rice etc have only been removed from my dite for the last 3 months) and I realy don't miss it any more. My occasional indulgence is a couple of slices of brown soda bread maybe once a month or sometimes a couple of squares of dark chocolate 90% or 99% cocoa maybe a couple of times a week after weights.
Well I hope this has answered your questions. Again remember this si just my opinion so take from it what you will.
Best Regards,
M0 -
Hi There
Firstly let me reiterate, I am no expert. I hold no qualifications in either physical training or nutrition. I am an IT engineer with an interest in keeping fit and healthy. I have read quite a bit on fitness and nutrition, but that is the extent of my knowledge. So you are right to question everything and anything I post.
Lol - it seems we come from very similar backgrounds (electronic engineer, same interests)!
Could you recommend me some reading materials that you found good actually? I've read the Tom Venuto Burn the Fat Feed the Muscle one and found it quite itneresting...Now to try and answer you questions and apologies in advance if this post is a littel long
Longer the better!Burpees & Situps: Burpees are a really good exercise and done with good intensity can knock the stuffing out of you. Situps I don't put that much faith in. Lot's of folks believe that doing situps will give the the kind of abs you see on the fron cover of MH. They won't, and your core area consists of more then just the sixpack. Best to do a core routine that targets the entire core area to avoid muscle imbalances etc.
What I meant about swapping around your burpees and situps was not so much to replace these with compound exercises but to just use exercises to target other areas of your body.
i.e.
Monday: Burpees & situps
Tuesday: pushups and lunges
Wednesday: Air squats and reverse crunches
Thursday: pullups and reverse lunges
Friday: Diamond pushups and plank
And again, don't do the same thing every Monday and the same every Tuesday etc, and don't keep to the same pairings either. Mix them about so your body never gets used to what you are going to do.
This seems like great advice. Thanks for suggesting extra exercises as well, I'll incorporate these into my routine.On these forums I heard about the Starting Strength (SS) and Strong Lifts 5x5 (SL) programs that were based on full body workouts, 3 times per week and based on the compound lifts (deadlift, squat, bench press, standing press, some form of rowing, pullups, pushups etc) and the folks who were doing them were reporting good progress. These programs are geared towards making you stronger, but they also make you bigger.
I picked SL as it was 5x5 where SS was 3x5 (I like volume ) and have made some good progress in the 9 months or so I have been doing it.
So for this reason I would say that if you have the ability to move to a routine based on the compound lifts you should, as I think you would be pleaseed with the results.
Again, thanks for the advice. The only reason I've been doing isolation exercises all along is because I didn't really have the knowedge of compound stuff.
I'll look into the two programs you've suggested there and pick the one that suits me best to get started on.Carb content of your Musili: Per serving almost half the carbs are from sugar. I too at one point thought I was being healthy eating musili, bought from a healthfood store, no extra sugar etc. I added soem extra nuts and seeds and some berries and all was good. Till I actually worked out one day the calorie content of my breakfast. 1,278 calories :eek:
I now eat 20g of jumbo oats to which I and a small amount of nuts and seeds and some berries, Breakfast is now circa 800 calories, which as it's the first meal of my day I don't mind.
I'll switch from muesli to oats I think - you've convinced meForm reading and from my own trails and errors I have found that a diet which is high in protein, moderate in healthy fats and low in carbs helps lower and control body fat levels. My current diet is around 40% Protein, 30%-35% healthy fats and 25%-30% carbs (mostly from fiberous sources, veg and some fruit).
I'll try to reduce the the amount of starch-based carbs I eat as well.Orange Juice: I would agree that Vit C is good for you, however even though your OJ is not from concentrate, I am just not a fan of OJ even freshly squeezed OJ. Why not just eat two mandrins or some mixed berries? Not only will you be getting Vit C you will be getting fiber and other goodies also. IMHO whole foods are preferable over convenience foods every time.
Again, you've convinced me - I'll switch the OJ for mandarins.Calorie requirements: Your BMR is the amount of calories you body needs just to survive. If you didn't get out of bed or move all day your body would use this number of calories.
However you do get up, you exercise, you go to work. Play soccer twice a week for an hour. Run twice a week. Go to the shops, to the pub, etc. What about the calorie requirements fro this??
From what I have read, you should never eat below your BMR. This over a prolonged period will slow down your metabolism and cause your body to store fat.
Check out this site http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
Work out you BMR and then multiply this figure by 1.55, the multiplier for a moderately active person. This will give you a truer figure of your daily calorie requirements. Then create a deficit based on this figure.
As outlined in my first post, apart from age we are pretty similar in height and weight. My maintenance figure is 3,200 calories so 2,700 calories gives me my 500 calorie deficit. This is 1,000 calories more than you are eating.
According to that site my BMR is 1794.68 and my maintenance figure is 2781.75.
So my daily intake from the diet I posted is bang-on my BMR.
I guess I could add on another couple of calories to what I'm eating currently if it would be for the best.
The thing is, I rarely feel hungry eating the way I am at the moment.
Should I add a meal in somewhere, or just make the meals I'm already eating a little bigger?Moving to compound lifts: The only thing you are missing is a squat stand to enable you to do squats. Squats are a really good whole body exercise, but you could not safely get the weight you could squat onto your back without a squat stand.
Also I would advise that you get a knowledgeable PT to show you the propper form on the compound lifts, as it is easy to lift with incorrect form and injure yourself.
Space constraints will probably prevent me getting a squat rack at home unfortunately. Although there's a gym up the road doing a deal for the summer that I was going to join today anyway, so that might solve that one!Weights before breakfast: It's not that I recommend this. It's just that your day starts with 2 exercises, then breakfast, then more exercise. Personally I would get all my exercise out of the way first and then eat.
But then I have tried squatting and deadlifting early in the morning and I cannot seem to move the same weight early in the morning as I can in the evening. So I train in the evening instead. Also if I train in the morning I would eat breakfast 2 hours or so before the gym.
I'll experiment with this and see what sort of results I have.Is fruit really such a bad snack? No, fruit is not a bad snack. However when you are looking to lose body fat you do have to be careful with your calories. Fruit is high in fructrose (sugar) so relatively high in calories for their size and is assimilated into the body quite quickly. Veg on the other hand is not so calorie dense. So you can fill up quicker and it takes longer to digest. So your body actually burns energy while digesting veg.
So for a good snack that will help you cut fat, munch on veg sticks. Try dipping them into a home made salsa or hummus or peanut butter
Tuna and Cottage cheese: I am also in a smalish office with three others or in open plan and I eat tuna salads etc at my desk. It doesn't smell that bad, and nobody has complained yet. Cottage cheese is not smelly, though it does taste a little like sour cream. It does take a littel while to get used to, However I mix it with some frozen berries and set it with a little gelatine, so it is like eating a yogurt, but much healthier.
Both of thee foods are great sources of protein and healthy fats.
Again, you've convinced me, I'll start snacking on veg instead of fruit.
Things like carrot sticks, celery sticks etc come to mind?
Or maybe I ought to make two small portions of tuna salad for my two snacks?
I'm gonna go ahead and buy some cottage cheese as well and see if I can stomach it...Cereal Bars: IMHO all cereal bars are junk. If you are eating oats (or even musili) fresh fruit and veg then you are likely getting your recommended amount of fiber. The cereal bar is just helping to hold back your fat loss IMHO.
Ok, consider it dumped.Jar & Packet sauces: Sodium is a form of salt. Jar and packet sauces are usually full of artificial flavouring, sweetners and sodium etc. It is so easy to make a batch of tomatoe sauce to use as a base. It will keep in the fridge for around 5 days or could be frozen, then flavour it as you wish each night with chilli, different herbs garlic etc. I usually make this kind of stuff on a Sunday afternoon and then have it available for the whole week. Just takes a little planning and organisation.
I'm gonna start doing this as well - any recipes for making the base sauce?Eveing/night munchies: Personally as I work out in the evening, I am eating a small dinner at around 21:30 ish, so evening munchies is not something that I have to deal with. However a cottage cheese mousse and a spoonful or two of peanut butter should kill your munchies without filling you up. It slow release protein and healthy fats and should not mess with your sleeping.
I don't know anything about Horlicks, again it just my preference for whole foods and knowing exactly what I am putting into my body.
I can think about switching to a couple of spoons of peanut butter instead of the Horlicks. And the cottage cheese if I find it palatable.
Again, this is maybe less than a once a week thing, so it's probably not the biggest deal.My Conditioning workout: Here is a video of the workout I found on youtube. I adapted it a little as I could not handle the 50 burpees together. So I chopped it down to 25 burpees and added the 25 thrusters to make up the reps. I do two rounds with a 5 minute break between rounds. First round usually takes me around 15 minutes. Second round around 22 minutes, but I am working on bringing these times down. As you will see in the video the guy says he does the round in under 12 minutes using 24kg KB's :eek: And yep, KB's = Kettlebells.
Brilliant, thanks a million for this - just what I need.
Thanks a lot again for your posts, they're just the sort of thing I was hoping for when I posted this thread.
Fairplay.0 -
Hi There
To make cottage cheese more palateable I use
1.5-2lbs of frozen mixed berries
2 sachets of gelatine (Dunnes sell this, tesco sometimes)
4 x 225g tubs of Yoplait cottage cheese (not the light stuff)
6-8 sealable plastic containers (see tesco or dunnes homewares. Got mine in tesco)
Put berries into a pot with about a mug of water and place on heat to defrost and bring to boil. Throw into a blender and belnd to a puree.
Transfer to a (glass) bowl ahd stir/whisk in the gelatine (a little at a time to avoid lumps).
Place glass bowl into larger bowl/basin with some cold water and ice cubes (if available) in it to cool fruit mixture.
When cool (but don't let it set) blend the cottage cheese and fruit mixture together. I usually hold back a little of the fruit mixture to coat the top of the mousse.
Pour into your plastic containers. Spoon a little of the fruit mixture over the top. This forms a jelly type top and stops the mousse going dry on top.
Leave in fridge over night and enjoy Will keep in frodge for up to 10 days.
I have a 30 liquid oz liquidiser which holds the 4 tubs of cottage cheese and enough of the fruit mixture to make the mousses.
Tesco have snap top plastic containers. I bought 8 round and 12 square.
The above quantities make about 7 round mousse or 9-10 of the square.
I usually make two batches, 1 round and 1 square and this does me for the week.
Also re your daily calories: 2,300 calories a day would give you a deficit of 500 calories per day or 3,500 a week which should equate to around .75-1 lb fat loss per week.
Best Regards,
M0 -
-
Advertisement
https://www.youtube.com/watch?v=SRpbM9nzDcMAdvertisement