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Old 03-18-2010, 01:04 PM   #2
Derek Weaver
Senior Member
Join Date: Nov 2007
Posts: 2,628

14-16 x BW does apply to women.

Just split the difference and use 15 cals/lb. This is for maintenance though, not to lose. 174 lbs x 15 kcal/lb = 2610 to maintain bodyweight.

Taking in ~2000 cals will result in a weekly deficit of ~3500 + calories, at least 1 lb. Remember though, that weight/fat loss is never linear and that you may experience a "woosh" effect as Lyle has termed it.

Staying chronically low carb has its disadvantages. Usually something like 1.5 grams of CHO/lb, 1 gram of PRO and .5 grams of FAT = MAINTENANCE. At the stats you listed that's 261 grams of carbs, 174 grams of protein, 87 grams of fat which actually works out to a total of 2523 cals/day. Close enough to maintain bodyweight/bodyfat levels.

Try taking in 1 gram of carbs, 1 gram of protein, and 1/2 gram of fat per lb for a little while and see how you feel and do.

I think you'd be surprised that carbs aren't the devil nutrient they've been made out to be. Carbs and protein have a higher thermic effect than fat, fat is stored preferentially as bodyfat, carb intakes often correspond to thyroid activity (low carb for too long can suppress thyroid activity) etc. It's worth a shot.

In addition, more NEPA activity, like a long walk at night is a good idea.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
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