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Thread: Calorie deficit

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    Registered User mchadcota's Avatar
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    Calorie deficit

    Hey guys maybe this is too specific for each person but I wanted to see if I could get a general idea of a good calorie deficit. I’m 182 lbs and 11.5% bf. I’m trying to cut to about 7% and REALLY don’t want to lose muscle that I’ve put on. I’m lifting 3 days on 1 day off snd doing 20-30 min cardio 2-3 days a week. The BMR calculators gauge everything on activity level but that seems so vague. Would 2000-2200 calories be a good goal to shoot for in order to burn fat? I feel like that would be around 500 calorie deficit. I’m shooting for 180-200g protein. I’d appreciate any advice.
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    Originally Posted by mchadcota View Post
    Hey guys maybe this is too specific for each person but I wanted to see if I could get a general idea of a good calorie deficit. I’m 182 lbs and 11.5% bf. I’m trying to cut to about 7% and REALLY don’t want to lose muscle that I’ve put on. I’m lifting 3 days on 1 day off snd doing 20-30 min cardio 2-3 days a week. The BMR calculators gauge everything on activity level but that seems so vague. Would 2000-2200 calories be a good goal to shoot for in order to burn fat? I feel like that would be around 500 calorie deficit. I’m shooting for 180-200g protein. I’d appreciate any advice.
    Just figure your current calorie amount and go from there. Just using a generic calculator will most likely be off. Your accuracy in counting and tracking calories will also be a big factor. Why do you want to get to 7% anyway? It's unhealthy and unsustainable. If you actually ended up at 7 you'll look small regardless of muscle loss or not. Post a pic for better input.
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    Going to single digits if you're natty you are almost guaranteed to start to lose some amount of muscle. So unless you're doing this to step on stage for a contest getting that low is unsustainable and you're probably better off staying right where you are.
    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.
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    I'm going to guess OP's 11.5% bf is based on what his talking bathroom scale told him today.
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    Originally Posted by air2fakie View Post
    I'm going to guess OP's 11.5% bf is based on what his talking bathroom scale told him today.
    Yeah, you would think if someone had the knowledge to get below 15% then they would certainly have the knowledge to go down even further. But I've been surprised before.
    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.
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    Originally Posted by xsquid99 View Post
    Yeah, you would think if someone had the knowledge to get below 15% then they would certainly have the knowledge to go down even further. But I've been surprised before.
    Ive been surprised also however the surprise factor is about 1%. Until OP puts up a photo it’s just a guessing game.
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    Registered User mchadcota's Avatar
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    Originally Posted by Tommy W. View Post
    Ive been surprised also however the surprise factor is about 1%. Until OP puts up a photo it’s just a guessing game.
    Sorry I’m not sure how to post a pic
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    I couldn’t figure out how to post a pic on this thread so I just posted a pic on my profile so I don’t know what else to do. I appreciate everyone’s Input
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    Originally Posted by mchadcota View Post
    I couldn’t figure out how to post a pic on this thread so I just posted a pic on my profile so I don’t know what else to do. I appreciate everyone’s Input
    Dude you look like a cut beast... if you're not competing I don't see why you'd want to go to 7% bf, you'll look & feel worse.
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    Originally Posted by Tommy W. View Post
    Ive been surprised also however the surprise factor is about 1%. Until OP puts up a photo it’s just a guessing game.
    lol make that 2%now. You’re a beast. No reason to lose more fat
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    Originally Posted by Tommy W. View Post
    lol make that 2%now. You’re a beast. No reason to lose more fat
    I appreciate that guys. Just want to shed a few more lbs but it may not be in the cards
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    Originally Posted by mchadcota View Post
    I appreciate that guys. Just want to shed a few more lbs but it may not be in the cards
    Yep you're a beast. Cutting more will very likely make you feel like absolute chit.
    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.
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    Maximum amount of calories that can be supplied each day by your fat reserves is 33 calories for each 1lb of bodyfat... So it should be clear that the more lean you are, the smaller the safe deficit should be.
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    Originally Posted by SuffolkPunch View Post
    Maximum amount of calories that can be supplied each day by your fat reserves is 33 calories for each 1lb of bodyfat... So it should be clear that the more lean you are, the smaller the safe deficit should be.
    This is a correct equation. Hence why I laugh when posters recommend a deficit of 500 calories a day for someone carrying 80 lbs of fat.
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    This could be the first time a poster overestimated his bf%.
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    Originally Posted by Tommy W. View Post
    This is a correct equation. Hence why I laugh when posters recommend a deficit of 500 calories a day for someone carrying 80 lbs of fat.
    shots fired
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    Originally Posted by mchadcota View Post
    Hey guys maybe this is too specific for each person but I wanted to see if I could get a general idea of a good calorie deficit. I’m 182 lbs and 11.5% bf. I’m trying to cut to about 7% and REALLY don’t want to lose muscle that I’ve put on. I’m lifting 3 days on 1 day off snd doing 20-30 min cardio 2-3 days a week. The BMR calculators gauge everything on activity level but that seems so vague. Would 2000-2200 calories be a good goal to shoot for in order to burn fat? I feel like that would be around 500 calorie deficit. I’m shooting for 180-200g protein. I’d appreciate any advice.
    I read somewhere that when deciding on caloric deficit, you should count your daily requirements and subtract 500 from it. For example, if my daily requirement is 2200 calories, I'd try and stick to 1700 calories to lose fat.
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    If you ask me calories out > calories in = weightloss.
    Eating too little can have all kinds of side effects tho, so never starve yourself.

    But, the number 1 reason for people to not lose weight is eating at maintenance or in a surplus.
    Mostly because they overestimate or have the "wrong" values for some foods.
    Or just forget whole foods like oil used for cooking, drinks and sauces but only https://jbhnews.com/best-steroid-to-...ginners/23699/ can help and will give you a good advices. Right there you can find a list with the best steroids to lose your own belly fat.
    good luck!
    Last edited by merlen90; 06-16-2022 at 04:12 AM.
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