deficit advice - is my deficit good enough?

HashemAlZouabi

hey guys im 174cm (5"8) and i weigh 87kg (191lbs). i started dieting around 15th september and i've gone from 95.5kg to 87kg today, and my goal weight is 70kg.i was wondering if going with 1550 calories a day is a good enough deficit while also keeping muscle mass? i want to get to 70kg as quickly as possible but i dont want to be skinny fat by the end

Retroguy2000

That's a little fast if your goal is also to preserve as much muscle as possible. However, other factors will be very important there: frequent lifting + progressive overload if possible + high protein. Are you doing that?

Retroguy2000

Absolutely, frequent lifting. Without it, you will likely end up skinny fat. If you aren't using the muscles, why would the body attempt to spare them when dropping 2-3 pounds every week? You need frequent lifting, hitting each muscle group at least 2x weekly. If you also have time and inclination for cardio, fine, but if you must do both lifting and cardio in the same session then start with the lifting (not including a short warmup). You could benefit from a little more protein too, at least above 0.7g per pound.

PAV8888

You really should re-consider your deficit size because it lacks compatibility with your stated goal of muscle preservation and, in addition, your speed is likely to make it considerably harder for you both to achieve your weight loss goal and to maintain at that weight. The timeline is not ASAP and get it over with... the actual timeline should be whatever gives you the maximum chance to achieve long term weight loss and health.

tomcustombuilder

No lifting while in a deficit is a huge mistake.

yirara

Yeah, what the others said: Your deficit is very steep. Slow down, chose a slower weightloss rate per week. The lowest number MFP will give any male is 1500 calories, and you're barely above. You have so little to lose, and if you go too fast your body starts getting energy from muscles. Thus slow down, and don't forget to eat at least a part of your exercise calories back.

HashemAlZouabi

ill be real i've kind of been going balls deep in cardio right now so no not really, but ive been trying to keep protein around 30-35% of my daily calories. do you think i should be focusing on weightlifting more than cardio?

Hobartlemagne

You situation looks very familiar to me. Im 5'8" and I started at 196 before losing 30 lbs, which took most of this year. I kept a 1500 cal per day budget, but Id eat back exercise calories. I usually do 45min on an elliptical machine with moving handles 3 or 4 times a week. When I remember to, I do upper body weight training one time per week.