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Twan
09-27-2007, 10:29 PM
Right now, I'm about 202 pounds with maybe 19-20% BF.

According to the Built calculator, I have 163 pounds of LBM, and if I want to hit 11%, I'll want to run a caloric deficit of 1500 calories/day.

I'll lose 4 pounds of LBM.

I'll weigh 179.3 at the end of my weight loss.

So will I only lose 4 pounds of LBM?

deeder
09-27-2007, 11:58 PM
What?

At 700-800 calories a day your metabolism will basically shut down. Your body will go into starvation mode and hold on to ever thing it can and try to burn off all that muscle that you've worked so hard for. You'll also be tired all the time and starving.

A deficit of 1500 calories a day is ridiculous. Start with a deficit of 200 or 500. I wouldn't go with more than a 10% deficit from your maintenance if I were you.

No one can tell you how much lean body mass you will lose. However, I can guarantee you that if you follow the plan you've laid out you will lose ALOT more muscle than you do fat.

fixationdarknes
09-28-2007, 12:23 AM
Dude also I dunno how you'd do that. That's like my breakfast.

AKMass
09-28-2007, 06:01 AM
Dude also I dunno how you'd do that. That's like my grandma's pet goldfish's breakfast.

IFYP.

Organichu
09-28-2007, 06:18 AM
I lost 55 lbs of fat on 800 calories. I mean, I'm just saying.

You should probably try a more moderate approach with a less severe deficit.

kique
09-28-2007, 07:04 AM
might i suggest dropping ur cals to mayb around 2000 a day and start hiit and steady cardio alongside your weightlifting days

Questor
09-28-2007, 07:31 AM
I dieted for a few months on 600-900 calories before I knew any better. I lost a ton of fat and a ton of muscle.

If I had it all to do over, I would have worked out more and dieted less.

That kind of deficit is not a good idea. It's unhealthy for you. And if maintained for too long may cause you to become seriously ill, I would think.

Cirino83
09-28-2007, 07:35 AM
Where do you guys come up with him only eating 700 cals a day? He never gave his maintenance...just said he will eat in a 1500 cal deficit, which could be about 1600? maybe.

EDIT: nevermind, I just noticed the thread title. I'm an idiot. :bang:

Teutates
09-28-2007, 10:01 AM
I've been doing 1400 calories a day. For me that is about a 1500 calorie deficit. I am aiming for 2-2.5lbs a week. I am also on an ECA stack for energy and that extra 6-8% calories burned. I get a bit hungry later at night, but that is when I eat the most (I have school and work and just munch on walnuts all day to curb the hunger- yes that is calculated in the 1400 a day).

I wouldn't go lower. In fact, if I had been working out before and had a decent amount of muscle mass, I wouldn't even go quite this low. I would aim for at MOST 700-800 calorie deficit. Nothing normally under RMR. I'm only doing this because I am already out of shape and have a bad knee and want to lose as much weight as quickly as possible so I can start running a 5k regularly. I have very little muscle mass to lose and would be happy starting over and so don't mind as much losing muscle mass.

Special circumstances and all that. Even I wouldn't do 800-900 unless it is regulated by a health professional such as a doctor or a nurse. Not your local radiologist or even just a dietitian.

theravingphycho
09-28-2007, 10:04 AM
Dont get anal over this

Up your output, include HIIT and steady state cardio into your routine. You do not need to drop cals that low, if you do kiss goodbye to your muscle mass

If you dont start losing bodyfat then drop cals slightly. No special protocol is needed to get down to at least 12% from my experience. Just eat, train and asjust if necessary