View Full Version : Needing a 2100-2200 calorie diet

bullzye xxx
02-09-2010, 10:49 PM
Hey guys im a school student and i need a 2100-2200 calorie diet, and i cant use complex foods just basic ones, so if any one has one il be grateful.

02-09-2010, 11:45 PM
You can't use complex foods? Please elaborate.

bullzye xxx
02-09-2010, 11:55 PM
You can't use complex foods? Please elaborate.

You know normal food not like the ones where they have pre made meals of weird recipes, just a nice simple diet a teenager can manage.

02-10-2010, 07:53 AM
2100 - 2200 is not too hard. I seen people to a lot less. Focus on fat free milk, cream cheese, cheese, etc. That way you can still get the protein you need. Nuts and any oil should be limited. They pack tons of calories every bite. Avoid juices and sodas, stick with milk and water (probably a good advice for any caloric diet)

02-10-2010, 09:43 AM
Or you can read the forum, learn how to do it yourself, build one, and come back to ask for help fine tuning. What it looks like you're asking is for us to do for free what some people charge hundreds of dollars for.

Seriously, this isn't that difficult. Give a man a fish...

02-10-2010, 10:25 AM
/ thread

Justin R
02-10-2010, 03:39 PM
I cut off about 60 lbs (270 > 210) with a diet that had around that many calories (around 2500) while on Starting Strength. Honestly, when I was cutting, I had more or a problem not getting enough calories, not the other way around. if you eat 3 clean normal sized meals a day and a snack or two you should be right around your mark. I put my basic diet below for your reference.

4 slices reduced fat bacon -or- turkey sausage patty -or- ham, 1 egg, 2 slices 2% american cheese, on 2 slices of ezekiel bread (best bread ever http://www.foodforlife.com/) or whole grain english muffin = ~500 cal

10-12 oz of beef/chicken/pork/lamb, 1 cup of mixed veggies, 1 cup of brown rice/pasta = ~750 cal

On work out nights would be a shake with 2 servings of whey, 1-2 tbsp natural PB, 0.5 cup oats, 2 cups of 2% milk = ~700 cals
Rest nights would be steak/chicken/pork/lamb + veggies + rice/pasta, again, around 750 cals.

Once you add in a couple hundred cals from butter/oil and a snack or two you should be around 2500 cal. I tried to keep my macros around 40%/35%/25% protein/carb/fat and that worked well for me.

Good luck!