darrellbbyrnes

2k cals for 160 min of work is not outlandish, that is 12.5 cals per minute, which is about what you would burn if you were jogging at a 10 min mile pace.

If you are looking to lose a lb a week, then you can consume them, but if you are trying to lose weight faster, then no. Some people will consume 1/2 of what they burn off.

Your body is just holding water while it rebuilds. If you stop working out you will drop the weight in about 48 hrs. When I run long distances (10+ mile) I will weigh more for about 2 days even though I will have a -1000 cal day. But about 48-72 hrs later the weigh loss will show up. Stay with it.

well played

Good work

Eat collard greens, they have iron, also most cereals have iron added. I eat a bowl of collards a day, as I have been working out alot lately, and they are also loaded in Potassium (Spinach is also an option)

You are going to have to put in some fitness if you are trying to lose 1kg (2.2 lbs) a week. That is 7700 cals a week, or 1100 a day. If ou are burning 1500, that means that you can only consume 400 cals a day to get to your goal. You should look to consume 1200 a day, and then find a way to exercise the others off.