listen to this man if you wanna loose 1 pound a week find your maitnance and take 500 calories off of each day and do a 40/40/20 split and if you wanna loose 2 pounds take 1k calories off a day if you need help pm me ill give you my skype and ill help you along your way and DO NOT WATCH MIKE CHANG HES AN IDIOT WHO JUST WANTS TO SELL YOU HIS "MAGIC RED SHIT" lol.