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From:	Christopher Paulin (68.9.26.5)
Subject:	Re: Diet help for a cyclist and transitioning to LFRV
Date:	August 27, 2012 at 11:19 pm PST

In Reply to: Diet help for a cyclist and transitioning to LFRV posted by Kev on August 26, 2012 at 10:26 pm:

In Doug Graham's "The Perfect Health Program", he says that you need a small calorie deficit of 200 to 400 calories per day. This is small enough so that you do not binge from hunger. There are 3500 calories per pound of fat. Once the calorie deficit adds up to 3500 calories, you've removed a pound of fat.

Also, your body-fat percentage for a male should be in the middle single digits, 3 - 9% (page 145 of The 80/10/10 Diet book). You can buy a bathroom scale that will measure that. If your body fat percentage is in that range, then you are at your target, and the weight is from muscle. I would go by body-fat percentage rather than weight.

For a meal plan, I eat at least a head of lettuce per day, and the rest is low-fat fruit. I just eat with a cutting board and knife. Two to six percent of calories should come from greens (page 166 of The 80/10/10 Diet book). Fitday says that 106 calories are in a head of romaine lettuce. Buy your fruit in bulk (in boxes). Ask the produce department. It receives its produce in boxes and keeps them in the back of the store. I buy once or twice a week.

• 1 head Cos or Romaine Lettuce