Now they are saying 1k is too big deficit? World is hard.

viren19890

Hey guys,

I think I won't have any more questions after this for another week or so.

I'm reading that 1000 is a big calories deficit and in my 16 week cut, my metabolism will slow down so much that I won't be able to either push myself more in the gym and neither will I be able to burn more calories. Is it true?

My TDEE is 3400 and I started eating 2400 Cal's a day and sometimes I go over to 2600-2700 but I walk before going to bed to bring it back under 2400. So far weight loss is consistent and I've lost 6.4 lbs in 16 days.

So what should I do? Decease the deficit or is this another of those myths and misknowledge spread around?
Or am I fine with 1000 deficit?

I'm 5'10, 26 years old. Active. 5 days a week I do strength training 5/3/1 and 6 day boxing and I weigh 223.6 now, with 26.1 % BF. (started with 230 lbs at 27.8% BF on Jan 1)

Sorry for another thread but the more I read more opposing articles I find.

cfitz97

your metabolism will slow either way, stick to the 1k deficit.

Francl27

Most of the weight you lose at first is water weight... it will slow down. Give it a few weeks and adjust if needed. If you're not hungry, I don't think it's a huge deal when your TDEE is high. If you start getting hungry and have less energy, you can decrease your deficit (I always kinda assume that people are eating more than they think too anyway).

lynn_glenmont

Pretty much just ignore any advice that includes "your metabolism will slow down," unless they're talking about the effects of muscle loss or metabolic diseases, or possibly if they're using it as short hand for "if you move less or lose weight, you will burn fewer calories."

At your current weight and BF%, you should theoretically be fine at a 1,000 calorie deficit, since theoretically your body can get enough energy from BF to supply the extra energy (223 lbs * .26 * 30 calories/day/lb of BF = 1739 calories from BF per day). However, your current weight loss is in the range of 3 lbs a week, rather than 2 lbs a week, which puts you uncomfortably close to the theoretical limit of calories you can recover from fat each day. It's quite possible some of that early loss has been water loss (e.g., as you deplete glycogen storage, which is stored with water), but if that rate keeps up for more than another week, you should assume that something in your calculations of calories-in, calories-out, or TDEE are off, and raise your daily calories a bit.

Also, as you lose fat, your body will be able to recover less energy from the remaining fat every day, so you will want to slowly decrease your deficit.

And finally, if you find that your ability to fuel your workouts is being affected, you might want to reduce your calorie deficit. No one can really predict the effect for you. You just need to pay attention to your body and how you feel.

ElizabethOakes2

Pretty much what everyone else here said. I'd add that as long as you feel strong and healthy, you're probably doing okay, but if you start feeling tired all the time, achy all the time, having headaches, etc, then you need to reevaluate your intake before you end up in trouble.

Yi5hedr3

You're not really 1000 deficit, because your TDEE is not really 3400. 2900 more likely, so 2400 is just about right.

viren19890

lynn_glenmont wrote: »

Pretty much just ignore any advice that includes "your metabolism will slow down," unless they're talking about the effects of muscle loss or metabolic diseases, or possibly if they're using it as short hand for "if you move less or lose weight, you will burn fewer calories."

At your current weight and BF%, you should theoretically be fine at a 1,000 calorie deficit, since theoretically your body can get enough energy from BF to supply the extra energy (223 lbs * .26 * 30 calories/day/lb of BF = 1739 calories from BF per day). However, your current weight loss is in the range of 3 lbs a week, rather than 2 lbs a week, which puts you uncomfortably close to the theoretical limit of calories you can recover from fat each day. It's quite possible some of that early loss has been water loss (e.g., as you deplete glycogen storage, which is stored with water), but if that rate keeps up for more than another week, you should assume that something in your calculations of calories-in, calories-out, or TDEE are off, and raise your daily calories a bit.

Also, as you lose fat, your body will be able to recover less energy from the remaining fat every day, so you will want to slowly decrease your deficit.

And finally, if you find that your ability to fuel your workouts is being affected, you might want to reduce your calorie deficit. No one can really predict the effect for you. You just need to pay attention to your body and how you feel.

That's a very detailed explanation, thanks a lot.

Everyday this app tells me a new lower weight for me in 5 weeks which adds on the pile of worry. I mean it'll be such a waste if I end up losing my muscle along with fat.

mkakids

viren19890 wrote: »

lynn_glenmont wrote: »

Pretty much just ignore any advice that includes "your metabolism will slow down," unless they're talking about the effects of muscle loss or metabolic diseases, or possibly if they're using it as short hand for "if you move less or lose weight, you will burn fewer calories."

At your current weight and BF%, you should theoretically be fine at a 1,000 calorie deficit, since theoretically your body can get enough energy from BF to supply the extra energy (223 lbs * .26 * 30 calories/day/lb of BF = 1739 calories from BF per day). However, your current weight loss is in the range of 3 lbs a week, rather than 2 lbs a week, which puts you uncomfortably close to the theoretical limit of calories you can recover from fat each day. It's quite possible some of that early loss has been water loss (e.g., as you deplete glycogen storage, which is stored with water), but if that rate keeps up for more than another week, you should assume that something in your calculations of calories-in, calories-out, or TDEE are off, and raise your daily calories a bit.

Also, as you lose fat, your body will be able to recover less energy from the remaining fat every day, so you will want to slowly decrease your deficit.

And finally, if you find that your ability to fuel your workouts is being affected, you might want to reduce your calorie deficit. No one can really predict the effect for you. You just need to pay attention to your body and how you feel.

That's a very detailed explanation, thanks a lot.

Everyday this app tells me a new lower weight for me in 5 weeks which adds on the pile of worry. I mean it'll be such a waste if I end up losing my muscle along with fat.

The predictions given each day are rarely accurate.