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  1. #1
    Registered User ThomasCL8298's Avatar
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    Advice on calorie deficit and sufficient protein intake

    Hi all, I'm looking for some advice on my cut.

    I'm 6'0 / 202 lbs / 26yo M / I'd estimate my BF% to be roughly 18-20%. I have experience counting calories and working out though I often lack the discipline to stick to it for prolonged periods of time.

    My goal is to cut to 183 lbs.

    Macros: 2100 kcal / 210g C / 210g P / 47g F. I don't hit these exactly, often go a bit higher on my protein and have fewer carbs but try to keep the calories within 100 kcal either way.

    I'm worried I may be losing weight too fast.

    I started tracking again on the 5th of October at 96 kg (211 lbs) and today 10 days later I am at 91.7 kg (202 lbs). I haven't been to the gym since the 5th as we just had a baby girl on the 3rd and am trying to get into a routine with her first. I know to usually expect a large amount of weight loss right at the start but 9 lbs in 10 days seems a bit excessive.

    Do my macros look accurate?

    Does a calorie deficit being too high matter that much when you're taking in more than enough protein?

    Thank you very much for taking the time to read this and I look forward to hearing your opinions, taking advice on board and having a successful cut.
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  2. #2
    Registered User safcpaul's Avatar
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    2100 calories looks alright could increase it slightly. Don't go with macro splits. Get at least 130g of protein. Get a minimum of 70g fat and fill the rest in with anything you want. Don't lose more than 2lb of weight a week to minimize muscle loss
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  3. #3
    Above average Junsuiakai's Avatar
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    Just finishing up a very successful cut for 16 weeks.

    Advice to live by

    Buy a whiteboard, and set a caloric goal every day, do not exceed that number by marking down everything you eat. It keeps you accountable, if you are failing you can clearly see why.

    Focus on eating more protein than the other macros, by eating at least 0.8g of protein per a lb of lbm, If you weigh 200 try and get like 160g a day, I think you get enough fat by not even trying.. How you want to split up the rest of macros doesn't matter much.

    Make sure you are active outside of the gym, walks, hikes, ect find something you enjoy that doesn't require too much effort.

    Get plenty of sleep, you need to prioritize sleep

    Make sure you are getting stronger during the cut, by keeping your intensity high.

    Listen to your body, if you are not feeling good then rest, don't go balls to the wall with your training.

    Make sure you are getting proper micronutrients, this will greatly benefit you during a cut.

    Be consistent and patient.

    Aim for 1lb of fat loss a week, but the first two to three weeks are your body adjusting so you might drop excess weight quickly, IE water weight, so just stay consistent.

    Ultimately you are the only thing stopping you from a successful cut and a bad cut.
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  4. #4
    Registered User wilkinkc's Avatar
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    Def need more fat if you are going by the macros you posted. Sub some carbs and/or protein out.
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  5. #5
    Train hard play harder Tommy W.'s Avatar
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    Most of your initial loss was just water.
    If you don't get what you want you didn't want it bad enough
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  6. #6
    Registered User gomil's Avatar
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    Eat whole foods; protein intake only becomes an issue if you are eating pop tarts and following IIFYM.
    Calories In, Calories Out.
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  7. #7
    Registered User lsiberian's Avatar
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    It's a good problem to have IMO, but it's probably mostly water weight. Daily consistent weighing with a 7 day moving average will tell you the trend of your real weight. Weighing once a week is fairly haphazard IME.
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    Registered User snailsrus's Avatar
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    You don’t need that much protein
    Your fat is way too low
    You could probably still lose weight at a higher calorie amount
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  9. #9
    Registered User Luclin999's Avatar
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    1. At 6' tall and 202 pounds, you would need 160 pounds of lean mass on your frame to be at 20-21% BF. So unless you are an experienced lifter with several years of dedicated weight training experience, your BF estimate is probably too low.

    2. As others have said, your fat intake is too low by at least 20g of fats per day just to hit the recommended minimums.

    3. Unless you are extremely active, 2100 cal/day shouldn't bee too low of a calorie level for you.

    4. The initial drop in weight is likely do to your intake changes (lower carbs and lower sodium) + a drop in stress levels due to your wife having given birth. If you continue to lose more than 1.5 pounds per week then consider increasing your calories by 200 or so per day.
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