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Massive progress!
According to the above, you taking in an average of 368 kcals a day.
If at a weight of say, 85kg, your maintenance calories before exercise is 2000 (because you've accounted for the exercise above), you have a daily deficit of 1632 kcals per day.Thats 45696 calorie deficit, so approx. 6kg assuming the fat loss has been purely fat at the 3500 kcals/lb.
I'd be quite cautious about the long term outcome at only 368 kcals intake per day, as protein is 4kcal per gram, so in theory only takes 4000 kcal deficit to burn through 1kg of protein.
As muscle is approx 20% protein, and 75% water, burning through 1kg of protein could give you a 5kg drop in muscle weight.As an example, Christian Bale for his Machinist role, ate about 200-250kcals a day, and thats not a look that you really want to be aiming for!
Acliff-
Outside of exercise my life is horribly sedentary, I put on weight at 1800 calories per day net… think my bmr is around 1600 calories per day, I am working on sitting at a computer less all day, but it’s a hard habit to break…
Never heard of the machinist before, that’s mental, and definitely not a look I’m going for!
Sainsburys_Ed
Great work!
Definitely enjoying the lose weight from diet rather than trying to exercise it all off, it kind of takes the pressure off!
Have created a super geeky spreadsheet tracking everything.
Weight 88.5kg > 81.4 kg
Fat 27.8% > 24.3%
Waist 93cm > 87cm
Avg calories consumed per day 1108
Avg calories burnt exercising 740
Avg daily carbs 68
Avg daily fat 52
Avg daily protein 78
Based on that I should have lost around 5kg, so assuming that around 2kg of the loss is water weight, feels manageable at the moment and energy levels are nearly back to ‘normal’ but exercising above the fat burning zone (i.e. above about 140bpm) I fatigue pretty heavily after 15 minutes, plan to continue for another month, with the aim of getting to around 75-78kg, then seeing how i feel for March as I’d like to get down to 70 by the end of April, that might be a bit ambitious in terms of time frame as I know weight loss will slow!