Trying to lose 10 lbs.

edfc84

I'm trying to lean up in a month so I don't want to lose much muscle. So my question is what should my macros look like? I'm trying to keep my protein around 150 at least which doesn't leave a lot of room. What do you think my carbs and fat should be percentage wise? Oh and feel free to add me as a friend, I'm new here.

sardelsa

In order to retain as much muscle in a cut you want to keep protein around 0.8-1g per lb goalweight or lb lean body mass minimum, fats minimum of 0.35g per lb goal, then rest carbs. Also be sure to follow a progressive lifting program and not be too aggressive with your deficit (I wouldn't go more than 1% loss of your bodyweight per week).

edfc84

Thanks those guidelines are helpful. I might be a little ambitious trying for 2+ lbs a week. I might have to scale back to 1.5lbs a week. I'm not actually concerned with the actual number anyway just looking to get lean. I'm lifting 4 times a week progressing with extra sets weekly.

sardelsa

Yea best to take it slow vs ultra aggressive otherwise you risk losing more muscle. Believe me I want to be shredded yesterday, but patience is the name of the game

edfc84

Thanks I definitely can't afford to lose the small amount of muscle that I have. Maybe I'll be beach ready NEXT year lol.

ZiVa00

im on 1200 calories a day and need to loose 11 more kgs....how long will this take me?