the "help me get shredded" thread gave me an idea
if a person consumed 400 calories of protein (100 grams) and 100 calories of EFA
a total of 500 calories
and did cardio to burn 500 calories a day
and his maintenance level was 3500 for that day, would he lose 1 pound of bodyfat a day?
what will his muscle fat composition look like after 2 weeks?
if he did weight train to keep his muscles
I was wondering
science has found that the maximum amount of calorie deficit while maintaining all muscle is 31cal per lb of fat.
so if you have 50lbs of fat on your body - then multiply that by 31 = 1550cals
so if your maintenence is 3500 cals daily then you reduce it by 1550 = 1950cals
this amount will allow you to lose maximum possible fat while all muscle.
in reality you will lose more than 3 lbs a week due to water, waste etc.
over time you will have to readjust calories, to avoid muscle loss, as sooner or later the fat loss will stop, and you will have to workout your new maintenence level of calories ( as you will be lighter and will need less calories) your fat level and your new deficit.
in reality, you will still have to lower calories, but it won't be such a dramatic jump, more likely it will be a small deficit of 500 or so calories.