Hamstrings

Ah ok. So imagine with a good diet, you could probably lose one kg in 2-3 weeks.

With a good and consistent workout regimen, you might be able to average one kg per two weeks.

so, 6.35 * 2 weeks per kg = 12-13 weeks.

I dont understand your maths at the bottom.
I need to loose 1stone (14lb) (6.35Kg)

I have 9 weeks
So i am trying to loose 2lb (0.9kg) per week.

Right, and you'll find that difficult.

For someone who has a lot of weight to lose, say 15kg+, they could probably safely sustain a .9kg loss weekly for a bit. You on the other hand have half that mass to lose. As you have less to lose, you lose less over a period of time.

In order to lose 1kg you need a deficit of 7700kcals, which over a week of time is a deficit of 1100kcal daily.

Now, let's say you are well muscled, active, and maintaining your weight at 2,000kcal intake daily. From a simple numbers perspective, you'd need to reduce daily intake (without changing anything else) by 1100 kcal, leaving you with a 900kcal intake daily, which is too low to do safely.

Now, you *could* remove 500 kcal daily, it would be difficult from a 2000kcal diet, and that 500kcal reduction weekly will give you a loss (on paper) of .4-.5kg per week.

Now, let's say you're smaller, not muscled, and not very active. Your daily intake may be around 1600kcal daily. You could potentially remove 250kcal safely, leaving you at a 1350kcal intake daily, which I think would be a bit low, but potentially safe.

250kcal daily = 1750kcal reduction per week, 1750kcal = 1/2 a pound, or somewhere under 1/4kg.

Then from there, you can take those numbers and figure out how long it will take (linearly) to lose however much weight you want to lose.

Aw naw, this isn't complicated.

We could totally get into non-linear modeling, adding workout volume, efficiency decay, etc.


ETA - oh and for the hamstrings, stretch. Stand up, touch your toes. Repeat. Deadlifts give a good hamstring stretch too.