how to get in a calorie deficit?

[iLUDEd]

to drop bodyfat with minimal muscle loss, you want to be in a 200-300 calory deficit every day of your cutting cycle..

if thats correct, then when you consume 2000 calories a day, how can u get in a deficit?
if you use the following estimations, you burn 1600 calories on lifting days, and 1900 on non-lifting days..

lifestyle:1000
40 min cardio: 900
1hr lifting: 600

that still leaves u in a calorie surplus on both days, my question is, if this is accurate, should more cardio be added on non lifting days, and 20 min of cardio be added after lifting on lifting days?
im not really keen on going any lower than 2000 calories, so any help would be great...

[LAM]

how many cals are you taking in now ?

[iLUDEd]

2000

[Shao-LiN]

So you're saying that your maintenance is 2000 cals, and you're cutting?

[LAM]

Your cals are way to low.

I know girls that work out who are 5'2 and 105 lbs who consume more calories than that !

what is your weight and body fat ?

[iLUDEd]

Originally posted by Shao-LiN
So you're saying that your maintenance is 2000 cals, and you're cutting?

my maintanence is around 2500, but im slowly building it up 100 calories per week because ive never eaten to maintanence before, for the past month or so ive eaten at 2000 calories, and ive only dropped a few kg..

[iLUDEd]

Originally posted by LAM
what is your weight and body fat ?

86kg, and im guessing around 18% bodyfat..

[iLUDEd]

well, with the more calories your consuming, the harder it is to get in a deficit, so how do you burn those extra calories without going overboard on the cardio to the extent that its harming your muscle's more than anything else..

[LAM]

was the weight loss from fat or LBM ? I would think LBM...

you should be eating close to 2750 calories to lose weight

I checked out your journal...You must get your diet in order if you want to accomplish your goals...

[iLUDEd]

well from lookin in the mirror, id say mostly fat..

2750 calories? dam.. well i guess ill have to re-do my diet then..

[iLUDEd]

^ bump

just need to get something straight, how many calories do you burn in a day from general lifestyle activities?

[Shao-LiN]

your BMR = calories you burn a day... aka maintenance. Eat below maintenance and you are in a calorie deficit.

[Puttn]

if your eating 2x your body weight in protein your not gonna burn lbm but youll burn fat most likely unless your calories are way too low then it wont matter

[iLUDEd]

thanks for the help guys, ill write up a new diet soon