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  1. #1
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    Is 600 calorie deficit too much?

    Hello I'm trying to lose weight 1.5lbs a week at 2200 calories. I'm 6'1 220lbs 18bf cutting to 210 14bf. I do weighted calisthenics 3 times a week and I'm also an amateur Boxer with devastating power and speed and will be a pro soon

  2. #2
    Moderator SuffolkPunch's Avatar
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    No, at your weight, it's not an excessive deficit - but you won't lose 1.5lbs a week at -600 calories. More like 1lb.

  3. #3
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by Cmiguel02 View Post
    Hello I'm trying to lose weight 1.5lbs a week at 2200 calories. I'm 6'1 220lbs 18bf cutting to 210 14bf. I do weighted calisthenics 3 times a week and I'm also an amateur Boxer with devastating power and speed and will be a pro soon
    That's fine however everything will be dependent on your true TDEE and the accuracy of your calorie counting and tracking.
    If you don't get what you want you didn't want it bad enough

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    Originally Posted by Cmiguel02 View Post
    Hello I'm trying to lose weight 1.5lbs a week at 2200 calories. I'm 6'1 220lbs 18bf cutting to 210 14bf. I do weighted calisthenics 3 times a week and I'm also an amateur Boxer with devastating power and speed and will be a pro soon
    Of course not
    "it takes a wise man to know when he is in error and a noble man to admit to it"

  5. #5
    NASM-CPT xsquid99's Avatar
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    You're not going to go from 220 to 210 and drop from 18 to 14% bodyfat. At a true 18% you'll definitely have to lose 20+ lbs to get down to 14%.

    And no, a 600 calorie deficit is not too much. I usually run about 700-800 calorie deficit when I cut.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.

    Don't be upset with the results you didn't get from the work you did not do.

  6. #6
    Registered User Cautious1's Avatar
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    Originally Posted by xsquid99 View Post
    You're not going to go from 220 to 210 and drop from 18 to 14% bodyfat. At a true 18% you'll definitely have to lose 20+ lbs to get down to 14%.

    And no, a 600 calorie deficit is not too much. I usually run about 700-800 calorie deficit when I cut.
    Im 5"11 @ 77.8kg and on average eating 1650Kcal a day. I believe my maintenance is 2300-2400.

    My weight is fluctuating so not sure how much I am losing per week. By using the details above, are you able to know how much weight I should be losing each week?

  7. #7
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    Originally Posted by Cautious1 View Post
    Im 5"11 @ 77.8kg and on average eating 1650Kcal a day. I believe my maintenance is 2300-2400.

    My weight is fluctuating so not sure how much I am losing per week. By using the details above, are you able to know how much weight I should be losing each week?
    Surely you already know that 500 calories per day deficit = 1lb a week. 700 = 1.4

  8. #8
    Train hard play harder Tommy W.'s Avatar
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    Guessing your TDEE and estimating calories to find a target deficit is all well and good however your loss over a 1 month period will give you a reality check based on your losses or the common “I’m in a deficit but can’t lose fat” syndrome. Results don’t lie.
    If you don't get what you want you didn't want it bad enough

  9. #9
    Registered User Cautious1's Avatar
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    Originally Posted by SuffolkPunch View Post
    Surely you already know that 500 calories per day deficit = 1lb a week. 700 = 1.4
    Nah i didnt actually, but now I do. Thanks

  10. #10
    Registered User Sources's Avatar
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    Originally Posted by xsquid99 View Post
    You're not going to go from 220 to 210 and drop from 18 to 14% bodyfat. At a true 18% you'll definitely have to lose 20+ lbs to get down to 14%.

    And no, a 600 calorie deficit is not too much. I usually run about 700-800 calorie deficit when I cut.
    Your math is really off.

    If he is truly 220 at 18% body fat, the math shows that he has 39.6 pounds of fat on him. If he would want to lose 4% body fat the math shows that he would have to lose 8.8 pounds of pure fat.

    Not sure how you thought he'd have to lose 20 pounds to get down to 14% but that is hilariously inaccurate. If he lost 20 pounds of fat he'd be under 10% body fat.

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    Originally Posted by Sources View Post
    Your math is really off.

    If he is truly 220 at 18% body fat, the math shows that he has 39.6 pounds of fat on him. If he would want to lose 4% body fat the math shows that he would have to lose 8.8 pounds of pure fat.

    Not sure how you thought he'd have to lose 20 pounds to get down to 14% but that is hilariously inaccurate. If he lost 20 pounds of fat he'd be under 10% body fat.
    Because its not straight a straight up simple math equation, that's just not the reality of things. LBM loss (including lots of water) factored in as well makes for a more realistic situation. I have never seen anyone at that weight drop pure fat only and lose 4% bodyfat while only losing 10 pounds.

    Also, this thread is 3 years old, so there wasn't any need to bring it back from the dead.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.

    Don't be upset with the results you didn't get from the work you did not do.

  12. #12
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    Originally Posted by xsquid99 View Post
    Because its not straight a straight up simple math equation, that's just not the reality of things. LBM loss (including lots of water) factored in as well makes for a more realistic situation. I have never seen anyone at that weight drop pure fat only and lose 4% bodyfat while only losing 10 pounds.

    Also, this thread is 3 years old, so there wasn't any need to bring it back from the dead.
    He'd need to lose 8.8 pounds of pure fat. Yes it is not going to be strictly all fat. But it can be managed to be under 12 pounds total if he dieted and exercised well. For sure though, he would absolutely not need to lose 20 pounds total to lose 8 pounds of fat, even considering muscle and water loss.

    I replied to this three year old topic because I found your answer hilariously off base.

  13. #13
    NASM-CPT xsquid99's Avatar
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    Originally Posted by Sources View Post
    He'd need to lose 8.8 pounds of pure fat. Yes it is not going to be strictly all fat. But it can be managed to be under 12 pounds total if he dieted and exercised well. For sure though, he would absolutely not need to lose 20 pounds total to lose 8 pounds of fat, even considering muscle and water loss.

    I replied to this three year old topic because I found your answer hilariously off base.
    You need to understand the context of the original question. OP is 220 pounds and *thinks* he's 18% bodyfat. There's no way to accurately assess that someone is a true 18%. Maybe he is 18%, maybe he's 20%, or maybe he's even higher than that. There's no real way to discern someone's bodyfat with any accuracy. I can tell you from my own experience of being 220 pounds and what I believed to be about 20% bodyfat, I had to drop nearly 20 pounds to achieve to what I would consider 15% - visually.

    OP is claiming 6'1" and 220 and 18% bodyfat, which would give him a maximum muscular potential/FFMI score of around 23.5 which is basically in the score range of a competitive bodybuilder, and he's asking basic weight loss questions? Based on that alone I can surmise that he's very likely not a true 18% BF. He's probably higher than that.

    So considering all that my answer was based on what is REALISTIC and subjective based on visual bodyfat estimates. You're trying to apply a math equation to something that you can't math your way to a straight solution on.
    Last edited by xsquid99; 05-23-2022 at 04:28 PM.
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  14. #14
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    Originally Posted by xsquid99 View Post
    You need to understand the context of the original question. OP is 220 pounds and *thinks* he's 18% bodyfat. There's no way to accurately assess that someone is a true 18%. Maybe he is 18%, maybe he's 20%, or maybe he's even higher than that. There's no real way to discern someone's bodyfat with any accuracy. I can tell you from my own experience of being 220 pounds and what I believed to be about 20% bodyfat, I had to drop nearly 20 pounds to achieve to what I would consider 15% - visually.

    OP is claiming 6'1" and 220 and 18% bodyfat, which would give him a maximum muscular potential/FFMI score of around 23.5 which is basically in the score range of a competitive bodybuilder, and he's asking basic weight loss questions? Based on that alone I can surmise that he's very likely not a true 18% BF. He's probably higher than that.

    So considering all that my answer was based on what is REALISTIC and subjective based on visual bodyfat estimates. You're trying to apply a math equation to something that you can't math your way to a straight solution on.
    I have no idea why you're trying to gaslight me and rewrite history. You LIRERALLY wrote:

    "At a true 18% you'll definitely have to lose 20+ lbs to get down to 14%."

    You already factored in that you're taking him at his word and that the argument is that he is truly at 18% at the time you replied with that answer.

    Just take it on the chin man, you learned something new. Evolve and move on.

  15. #15
    Moderator SuffolkPunch's Avatar
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    Not sure how useful it is to bump a 3 year old thread just to poke holes. OP is long gone. Evolve and move on.

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