how much

[finny1000]

how weight per week should i be losing if my diet is good plus 45 mis cardio a day?
i know every body is diffrent but i would like to know as a good rule of thum.
my stats are

5,6
196lb (90kg)
30% bodyfat
32.7% bmi

i get in around 1800 cals a day
80g carbs
180g pro
40g fat

[finny1000]

?????????

[finny1000]

???/

[hardgainer12]

i always heard 1-2lbs per week is healthy but since your over weight u will lose it rapidly. thats waht i noticed at least.

[creed33]

Only 1-2lbs per week. Isn't there a way to speed up the process?

[DesiBoy]

I don't know how much but I know that as soon as start that diet you will notice the change in your body but then it might slow down for a while. You need to be consistent and not to give up. Good luck, bro.

[kynetguy]

Personally, I would recommend dropping the carbs to about 40-50g a day or lower. Make the carbs you eat come from whole grains like brown rice, whole wheat bread, bran cereal (no sugar of course).

Avoid processed foods, bleached (white) flour, sugars and fats. You don't what to depleat your body of carbs, just restrict them a lot. Use a lot of common sense, no ice bream, candy, cake, etc.

I can lose 3-4 a week when my BF is at about 15%

Drink LOTS of water. Keeps things flushed out and your stomach full.

Eat 4-5 small meals a day.

If you are not good at eating right, I can attest to nutrisystem. My dad did it for 8 weeks and lost about 40 lbs. Some of their food isn't great, but you will lose weight. It is definately not the program to be on if you are get into body building or want to start shaping your body. But it is effective at sheding pounds without a lot of thought.

Another thing that it will teach you is portion control and eating smaller meals multiple times a day. Like I said, it is not the end all be all or anywhere close. But from where you are starting, it will word well for you. I would not do it more than 8-10 weeks. (two orders) During that time you can start researching your meal plan, letting it teach you to eat many times a day and learn portion control.

[FireGuy]

You can lose more than 1-2 lbs per week but anything above that will more than likely be water weight. It takes a 3500 calorie deficit to burn 1 pound of fat. So even at 1,000 calorie a day deficit that's only 2 pounds per week.