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So I have been running a 40/40/20 cutting diet at 2400 calories. My maintenance is around 2900. I refers once a week at maintenance and have had great results. I have one question though. On training days do I need to eat an additional 600 calories if I burn that much? I have been using my fitness pal and it states that I am running severely under. I am confused if I need to just stay at 2400 calories or add extra calories to counteract training? Just not sure what is the correct thing to do? Thanks. I am 203 pounds and 12% BF trying to get down to 6-8% then run a cycle in late spring. Just locking in diet first and consistently training.
I typical strength train 60-90 minutes, 30 minutes stairstepper or cross trainer, walk in evening with wife and kids (5miles) pushing stroller. Occasional 30 minute HIIT video. So typically like 400 calories, but 600 on high intensity days. I have not been eating the estimated calories lost through training. My energy level is good and my BF% has been heading in the right direction. I just want to make sure I am not over doing it or creating too much of a deficit and cause issues
abominable swoleman
New member
wait is 2900 your matiemce of bmr theyre 2 completely diffeferent things
when you figure maintenance that should include your daily activities, which training would obviously be part of that...
abominable swoleman
New member
i love how you said figure out diet and training before gear finally someone who gets it
2900 is my maintenance. Been loosing about 1 sometimes 2 pounds a week to 10 days. I feel really good, hungry at times. My libido went to shit, I used healthy fats, that worked it self out. I have not been eating extra and go for 2400 with or without training. I refeed once a week at 2900. Thanks for the advice and help. I was just confused over the app saying if I logged 400 calories lost I still needed to eat 400 extra calories. If it is working for me I didn’t want to start over eating or put my self in a metabolic shutdown. I am going to start carb cycling a bit and experiment since I am slowing down weight loss, probably because I need to reduce calories again at my new weight. Just need to be locked in and diet and training on point before starting a cycle. I got labs done 2 times since December and they were very good. Thanks again, just trying to learn and not fuck myself up
absolutely brother, you should always ask questions, thats what we are here for
if your goal is to cut further then stay in a deficit. don't worry about being in a 'severe deficit'
people have a tendency in the fitness world to be scared to not eat because they think your muscles will shrink up. if you are 13% body fat you got plenty of fat still on your frame so don't worry
people have a tendency in the fitness world to be scared to not eat because they think your muscles will shrink up. if you are 13% body fat you got plenty of fat still on your frame so don't worry
1-2 pounds per week weight loss is perfect. You want to diet long and slow so you don't loose a bunch of muscle during the process.
Check out this article I wrote on carb cycling -> https://www.evolutionary.org/forums/supplements/carb-cycling-exposed-trevor-44776.html
Carb cycling makes a lot of sense. Both scientifically and in a real world sense. No one will question the fact that carbs are anabolic. The problem with carbs is that too much of them will simply get you fat.
By carb cycling, you get the best of everything. The low carb days are fat loss focused and re-sythnesis muscle insulin sensitivity and the high carb days are very anabolic and replenish depleted glycogen levels.
It makes a pleasant change
I wouldn't worry about being under maintenance further due to exercise. Your goal is cutting so that is going to get you there faster. It does give you a buffer if you get super hungry but it definitely is not needed.
Yeah on intense training days it does give me a little play room, maybe a can of tuna or some small snacks, but only when really hurting. Thank you for all the advice. Going to keep locked in and push my cycle back another month until the new diet comes naturally and I don’t have to think as much about it
Lectraglide
Member
So when guys lean out like this clean. What do you guys see as typical in way of how low the calories can / will go ??
If Btebo25 has a 2900 maintenance, currently at 2400 (and doing a lot of activity). Is cutting down to 1500 Calories typical or is this too far of drop?
I imagine when on cycle you can drop your calories to almost nothing and maintain muscle and lose fat but when not on cycle its a different path.
If Btebo25 has a 2900 maintenance, currently at 2400 (and doing a lot of activity). Is cutting down to 1500 Calories typical or is this too far of drop?
I imagine when on cycle you can drop your calories to almost nothing and maintain muscle and lose fat but when not on cycle its a different path.
If you want to accelerate your weight loss, then try a low carb/keto diet (with carb cycling). The key is to make sure you reach your daily protein macro target while continuing to lift. That way you can lose fat but keep your muscle. You may not gain muscle but you can definitely decrease your body fat %. These low carb/keto diets also help with reducing cravings and help you eat at a caloric deficit.
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