How to cut
2000 Calories A Day
What Happens When You Eat 2,000kcal A Day?
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what's up musculation nation and welcome
to today's video we're gonna be talking
about calories in particular 2,000
calories and what would happen if you
were to eat only 2,000 calories per day
now first of all let's take a look at
what 2,000 calories looks like so this
is what 2,000 calories looks like 2009
calories exactly who wanna be precise if
I was an app 2,000 calories I'll
probably have something like this
there's a bit of variety there well as
much variety as possible with the
limited calories we have the macros are
186 grams of protein 55 grams of fat and
191 grams of carbs now if we took an
individual such as myself who eats much
more than 2,000 calories per day on
average for me I'm kind of around 3,000
calories 2005 from calories just to
maintain my weight around 94 95
kilograms now I thought for this video
I'd do an experiment and eat only 2,000
calories a day for a week and see what
would happen and I didn't do it in fact
I couldn't do it I tried for three days
and on the third day of crap because I
was that hungry I couldn't even sleep my
thoughts not worth it for YouTube video
I feel absolutely horrendous now I did
manage to do on 2500 calories per day in
a previous video and I lost about 2 to 3
kilos now if I had actually been
successful at eating 2,000 calories per
day and done it for a week then you can
see what would have clearly happened
what I've just probably would have lost
an extra kilogram maybe even more I
would have been smaller more depleted
and yeah I would have lost a little bit
more fat but I would have lost a little
bit more muscle mass as well now if we
say that hypothetically I was somehow
miraculously able to continue to be
2,000 calories per day and I did so week
after week after week what would happen
would be that initially the rate of
weight loss would be pretty steep
pretty goddamn steep but then it would
eventually taper off and balance out and
my body would reach a state of
homeostasis whereby everything would
pretty much stay the same but obviously
at this point in time however long down
the line this would be I would be a much
smaller version of myself yes I'd be
shredded but the amount of muscle mass
which I'd be able to maintain would be
much lower than say for example now so I
just be a skinnier version of myself
maybe weighing around
the low 80s 85 kilograms maybe tops
the only time I've successfully being
able to eat 2,000 calories per day was
at the end of a competition prep work
gradually been tapering down my calories
and I think the last two weeks before
the show I kind of hovered around 2,000
calories and I'll tell you now life did
suck quite a lot we can kind of see from
the footage what kind of state my
physique was in very lean but much
smaller than I am now and obviously I
don't really have to make this clear to
you guys my quality of life wasn't great
I was constantly hungry sleep was very
hard to actually achieve I was
constantly waking up constantly once to
go to the fridge mood swings were wild I
had no sex drive and yeah it like just
wasn't very fun at all the only way I
would have been able to somehow maintain
that would be if I'd pull back
drastically on the amount of calories I
was burning on a week-to-week basis so
I'd have to cut back from my training
sessions maybe even do just three
weightlifting sessions per week and I'd
have to pull back on the amount of
cardio I was doing the amount of steps
I've been doing on a day to day basis so
be possible but it's not something I'd
really want to do because I love the
Train I mean this is really ultimately
down to what your goals are if you just
want to have a kind of you know athletic
physique and do the least amount of work
possible you could do that buy it in
2000 calories and just having three
pretty savage gym sessions per week but
if you want to train more than that you
want to be bigger more muscular and have
more freedom with the types of food that
you eat and how often you eat it's how
much then you're gonna have to eat more
now let's move on to those individuals
who are already eating 2,000 calories
per day on average and this is very
common I find people sign up to my
physique transformation course when they
start off they write down the stats in
the Facebook group and a lot of them
tell me you know they're eaten between
1800 all the way up to like 2,100
calories and more often than not they
all tend to have the same kind of
physiques it's kind of like skinny fat
you know they might have a bit of shape
on them because I've been training
beforehand but there's quite a lot of
fat which is they're holding onto and
they always ask me Mike first of all
what should i do should I book a smoker
and second of all help me out because
nothing's happening
right I have not seen any change over
the past few weeks and that makes sense
if you keep doing the same thing you're
eating the same map calories week after
week after week there isn't gonna be
that much change a lot of these
individuals they're too scared to eat
more because I think I'm just gonna get
found gonna put on more body fat and
they're too afraid to cut calories back
further because they think the glue size
that's if they can actually take away
more calories from the 2,000 calories
they're only consuming which is not much
now if we took one of those individuals
is eating 2,000 calories per day they
could technically still make improvement
if they place their body in a perfect
environment for building muscle and
losing fat so more often a lot that need
to get more sleep they need to optimize
their nutrition so eat high-quality
foods maybe they need to improve their
ratio of macros and more protein less
fats things like that maybe they need to
step up the intensity in the gym improve
the my muscle connection the quality of
the reps maybe even get a coach there's
so many different things which they
could improve upon which would help them
to actually possibly improve their body
composition but ultimately again it's
that same situation if they did mirai's
II saw how every aspect of their life
yeah they'd be changed but it was
short-lived and everything would stay
the same again so if that individual
wants to continue to see progress
they're gonna have to start eating more
now let's say for example that
individual is in 2,000 calories and they
said to me Mike I need to get shredded
in four weeks what can I do okay so
they're looking at the short run game
they would potentially be able to create
a further deficit by burning more
calories so doing more steps maybe doing
some more cardio on the treadmill they
can create a further deficit from that
2,000 calories but again it's gonna get
harder and harder with each week and
ultimately like we saw in the examples
of when I cut my calories drastically
you'll just end up being a smaller
version of yourself a skinnier version
of yourself with less muscle mass just
look at these Fitness guys on Instagram
which cause a lot of you guys are
following these people those are people
out there with the best physiques know
the guy very muscular very lean physique
they are not eating 2,000 calories per
day
every day there may be a few days in the
year where they are but the majority at
a time those people are eating much more
than that 3000 calories or more okay in
order for you to maintain a significant
amount of muscle mass if you need to be
consuming a significant amount of
calories in the first place
these guys are machines they're going to
the gym they're burning loads of
calories are shifting a heavy weight and
they're doing this on a day to day basis
and these people are extremely
regimented with the way they train ok
they're very consistent with it the
training weekend week out they're pretty
consistent with their nutrition
programming as well I'm sure maybe a few
days whether you get crap or they may
binge I'm sure you know you've seen a
lot of youtubers do that I'm guilty of
that doing as well but because I have
such a high metabolism and I've got a
lot of muscle mass it doesn't really
cause me that much damage so if you're
watching this in you are in 2,000
calories per day I would imagine that
you're pretty frustrated with the way
things are progressing and you want to
change I'm sure a lot of you guys who
are watching this video mine
want to build them all muscular physique
so ultimately you need to start eating a
little bit more and maybe switching up
your training programming now I'm not
gonna go into too much detail about how
to do that in fact a month ago any
detail about that in this video because
we'll be going on and on I'm gonna do
another video on that how you can boost
your metabolism how it should go about
eating more and thinking about how you
can sort out your body composition and
think about the bigger picture I can do
it sustainably and enjoyably long into
the future so that video will be out in
a matter of days the link will be in the
description and that's that so thanks
for watching and I'll see you in the
next video
