200 mg a week is really low but if that is what you are going to do then:
since you don't want to gain BF...
1)eat clean, not diet..this all depends on your body weight (let's say you're 200lb)times your weight (ex 200) by 15-17=amnt. of cal. you need.... so if your 200lb x 15 =3000cal. ----- all this from clean food,
Eye Round steak (only) brown rice / flax oil/chicken breasts/oatmeal/Natural peanut butter/catfish/salmon/tuna/yams/sweet potatoes/seafood... etc...
keep high protein at least 1.5 g/lb no less mod carbs mod fats
2)do cardio 3-4 times a week... (walk on treadmill after workout-- about 45 min--
incline 3.5-4.0 speed 3.5... heart rate should be around 130-138 for good fat burn, don't go over 140!!! loose muscle)
My 2cents
Mr.X