View Full Version : Is 1200 cal deficit too much?

02-24-2004, 04:02 PM
My BMR + Activity is aroun 3000-3200. I'm eating around 2000-2200. Goal is to cut (started at 14.6%, currently at 13.5% goal is 8%) within a few months. Eating a balanced diet at around 35% healthy fats, 40% carbs, 25% protein. Lots of vitamins.. sound ok? no supps - dont want / need now

02-24-2004, 04:07 PM
Sounds a bit drastic. The usual recommendartions here are to consume about 12 cals per pound of bodyweight or to lower you calorie intake about 500 cals under maintenance.

What I usually do is to start cutting about 200 caloreies per week until I'm losing 1-1.5 lbs per week.

02-24-2004, 05:29 PM
personally, i think it will be an extremely difficult long-term plan to follow as your body will be screaming for nutrients and energy and you are more likely to binge on a starvation diet. you can be more successful by reducing cals 200-500 day which helps your body regulate better. although weight loss may be slower, it is more permanent and you might actually still have your sanity afterwards.

02-24-2004, 09:28 PM
hum well its been 3 weeks and I havent had any problems - i have had random like 2 cheats though... so what cals should i be eating? 12x186=2232 that should be good no?

02-25-2004, 01:00 AM
Good starting point. Everyone is different. The point is to start, observe how your body reacts, and adjust as necessary. As mentioned above, you should be aiming to lose like a pound or so a week....if you're losing much less/not losing at all, lower calories....if you're losing too much, up calories.

03-01-2004, 09:52 PM
I've been eating 2200 calories at around 180 lbs and it' been workin for me. I have trouble eating that much honestly.

03-01-2004, 10:13 PM
might want to do reefeeds with that

03-02-2004, 05:17 AM
Refeeds are a must, trust me. no need to go mental, just do them planned accroding to your rmr and bf% and it will provide the impetus to work as a catylst in lowering body fat further.

I find that im on the right track if im keep my lifts relatively the same as pre-cut, if you can achieve this then you will more likely hold onto most of your muscle.

Whats ur carb intake @ the moment? its important to taper them down as you progress, otherwise you'll put all your eggs in one basket and reach a plateau.