3) Eating less calories than this will result in you being in a calorie deficit and losing weight.
4) Every ~3500 calories under maintenance will result in 1 lb weight loss (so eating 500 less calories than maintenance per day will result in 1 lb/week)
4a) Likewise when bulking 500 calories per day above maintenance will mean you put on 1 lb/week (approx).
4b) 250 calories under maintenance per day, 1750 per week and you'll lose 0.5 lbs in that week. (You get the idea..)
5) A slightly higher protein diet will help hold on to muscle mass while cutting this weight.
6) Muscle mass helps loss weight because the more of it you have the more calories your body consumes.
7) Some general recommendations on macros (protein = 4 calories/gram, carbs = 4 cals/gram, fat = 9 cals/gram)
- protein: 0.6g-0.8g/lb of body weight
- fat: 0.4g-0.6g/lb of body weight
- carbs: fill in the rest of your calorie allowance
Example for 200 lb male trying to eat 2200 calories;
protein: 200 x 0.8 = 160 gram | 160 x 4 cals = 640 cals
fat: 200 x 0.5 = 100 grams | 100 x 9 cals = 900 cals
Therefore the 200lb male will consume 2200 calories by eating 160g of protein, 100g of fat and 165g of carbs.
When and how these calories are consumed doesn't really matter unless your really care about athletic performance.(1-2% to be gained maybe in meal timing and nutrient partitioning)
So eat how and whatever you prefer. If that means 1 huge meal or 5 small ones no problem.
I'd recommend a balanced diet consisting of fresh natural foods.
Also 1 hour of exercise per day (some days cardio, other days weights(focus on compounds; squat, deadlift, bench press, shoulder press, pullups, rows)).
Not a nootropic per say but I've noticed a huge difference since focusing on my general health;
1) 7-8 hours sleep per night.
2) 1 hour of exercise per day (some days cardio, other days weights(focus on compounds; squat, deadlift, bench press, shoulder press, pullups, rows))
(for people thinking "I'm too busy to spend an hour of my day exercising". I think the productivity increase of clearing your head doing this exercise more than makes up for the hour it takes.)
3) balanced diet consisting of fresh natural foods. (fruit, veg, meat, fish etc. not frozen meals, microwave food where your not quite sure what's in it)
Found I've lost weight, cardiovascular endurance has increased, I'm stronger and just feel a lot better.
So my advice would be try and do all the above before taking any drugs that aren't very well researched and could cause long term issues.
More of a side note; your comment sounds a little naive regarding PEDs in sports. The idea that you can compete at the highest level and be drug free is practically a myth. Anti doping in sports is laughable and anyone with a intermediate knowledge on the subject could pass an olympic level drugs test.
Plain and simple, when there's vast sums of money and fame involved people will cheat. (Whether it be an athlete taking PEDs or a banker insider trading)
Some trainees would be better off simply stretching for a month before doing any resistance training.
These details need to be assessed on a case by case basis. This is just an overview.
Negative pull-ups or lat pull-down could be used until the required strength is there.