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More
10-22-2003, 08:56 AM
Hey all, I'm new to the forums, looking for some advice [:)].

In the last 12 months I have dropped 23kg going from 106kg to 83kg and am looking to lose another 20kg to drop to 63kg. For the past 4 months I have been consuming about 1500-1800 cals a day which I have now been told is dangerous. [A typical days eating..

Breakfast - 3 weetabix + milk (skimmed 1/2 pint)

Mid morning - Banana

Dinner - Sandwich (approx 300-400 cals)

Mid afternoon - Apple

Tea - Rice/Tuna/Chicken/Veg (75-100g of Rice)

Now for the other part I train on Monday, Tuesday, Wednesday, Thursday, Friday and Saturday. I train kickboxing/Muay Thai in pretty intensive classes. I also cycle to University 4 days a week which is an 8 mile round trip. Recently I have been feeling very drained and I have no clue what to do with my diet to get myself back onto par. Please help me.

Also I'm only 5'9 tall.

EdgeCrusher
10-22-2003, 10:13 AM
You're gonna get weak and lose a lot of muscle doing that. You probably already have, but you have to eat a lot more food for less calories to lose weight. I'd consider bulking (eating a lot of food, but not junk food) and putting on muscle/strength before taking another massive amount of weight off.

reloaded
10-22-2003, 12:21 PM
you're right, small amounts of food like that can be dangerous. you can eat alot without packing on the calories. just check the stats on the back of healthy foods. i would say to lose bf and not lose muscle just eat 500 cal or so less than maintenance for starters. that will help preserve that muscle. im sure you feel drained cause you're just not eating enough substinence. you can lose weight without starving yourself. :D

drew
10-22-2003, 12:44 PM
I would kill to be 5'9" and 83kg. Why would you want to lose so much weight?

More
10-22-2003, 01:19 PM
To drop down a few weight divisions in kick-boxing

drew
10-22-2003, 01:28 PM
It just seems like you'll sacrifice a lot of muscle by doing that. Do you know your body fat %? I'm guessing it's fairly low.

RG570
10-22-2003, 05:28 PM
63kg is rediculously, unhealthy skinny at 5'9

harryhoudini66
10-22-2003, 06:47 PM
Can't hang with us big boys in Muay Thai huh?


I would use a CKD.

EdgeCrusher
10-22-2003, 09:06 PM
Originally posted by More
To drop down a few weight divisions in kick-boxing

Get better at kick boxing and fight on a level where you can be without ****ing yourself over.

Scott S
10-22-2003, 11:20 PM
Wow... I'm 5'8", and I never want to weigh less than 140 lbs again. Ever.

bradley
10-23-2003, 02:45 AM
Originally posted by More
Recently I have been feeling very drained and I have no clue what to do with my diet to get myself back onto par. Please help me.


I am sure you can attribute this to your high activity level and lack of calories. If you continue following this diet you will successfully decrease your metabolic rate down to a crawl, and weight loss will eventually stall.

I would recommed increasing your protein intake to ~1g per lb. of bodyweight and fat intake to ~25% of your daily calories. Stick with healthy fats such as olive oil, fish oil, nuts, etc. Try slowly increasing your calories to around 2000, which is still a low amount IMO. I think this would be a good place to start, and once you get this accomplished you can work from there.

More
10-23-2003, 03:03 AM
How do you know how many cals come from fat and how many come from carbs?

bradley
10-23-2003, 03:25 AM
Originally posted by More
How do you know how many cals come from fat and how many come from carbs?

1g of fat = 9 calories
1g of protein = 4 calories
1g of carbohydrates = 4 calories

For example, say you are eating 150g of protein, 70g of fat, and 200g of carbs that would come out to

150*4= 600 calories from protein
70*9= 630 calories from fat
200*4= 800 calories from carbs

2030 total daily calories

600/2030= ~30% of calories from protein
630/2030= ~31% of calories from fat
600/2030= ~39% of calories from carbs

More
10-23-2003, 03:38 AM
I need to be ~63kg so I can go over to Thailand and fight because their biggest division is at ~63kg. So I can go over and fight the thai's at muay thai somewhere in the future.

More
10-23-2003, 03:40 AM
Also how am I meant to know my "maintainance level"?

bradley
10-23-2003, 05:19 AM
Originally posted by More
Also how am I meant to know my "maintainance level"?

Maintenance level will vary from person to person, and the easiest way to determine your maintenance intake would be to adjust your daily calories up/down in small increments each week until you are maintaining your bodyweight.