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Roy Nelson
My fight weight is 185 @ 6'0. So same as you.Is 2500-3000 with one bad meal a night excessive? Depends on your natural size, but probably “yes, very much excessive.”
I’m 6’1” 200. When I’m in great shape I’m 185. When I want to lose weight, I eat about 1800 calories a day and workout medium intensity for an hour a day at least 5 days a week. That loses me only about 1-2lbs a week. That said, I’m 36 and my metabolism is extremely slow now. At 25, I’d probably be dropping 5lbs in a little over a week.
Oh and I’d allow myself one bad meal a week on Friday nights (almost always Pizza). And my best results always included cutting back significantly on alcohol. At night when I got painful food cravings I ate fruit which was not at all satisfying, but usually sufficient.