how much Calorie Deficit should i aim for?

SultanAlush
SultanAlush Posts: 39 Member
in Health and Weight Loss
hello
im 19 years old, i weigh 72 kg, lift weight 3 times a week, and do cardio 4-6 times (200 calories eveytime approx.)
as u can see in my photo, im not fat, but i do have fat, mainly on my stomach which i would like to loose,
my question is how much calories less than my TDEE should i be getting, cuz im getting 150-200gr of protien, 250-330 carbs and a maximum of 55 fat, all from good sources, but i how much less calories should i aim for\?
attached for example is a day where i got all my macros and had a 400 calorie deficit, is that good enough?

a good eating and wighlifting + cardio day --> http://img21.imageshack.us/img21/3886/32487370.jpg

feel free to read my food diary --> http://www.myfitnesspal.com/food/diary/SultanAlush

my body at the moment, w/o flexing anything:
http://imageshack.us/a/img132/8586/68453663.jpg
http://imageshack.us/a/img819/7874/img3907rx.jpg



thanks in advance

Replies

  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    Well first off, your fat intake should be a minimum of 55g. Dietary fat =/= body fat. It's important for hormone regulation (including testosterone production). A 400 calorie deficit should be fine. You could even drop it to 250 daily deficit for .5lb/week loss (approximately .25kg) to be safe.
  • SultanAlush
    SultanAlush Posts: 39 Member
    I appreciate the response,
    So if i aim for a 400 deficit will that be an approximate 400gr a week?
    And how long should it take for me to start seeing results?

    Thanks, and id love other responses
  • SultanAlush
    SultanAlush Posts: 39 Member
    bump
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    How tall are you? 72 kg seems light for a man.

    I'd personal aim for a very small deficit (10% off of TDEE) and focus on body composition rather than weight loss. With a smaller deficit though you have to be very accurate with your logging.
  • MaxxieTibbyMom
    MaxxieTibbyMom Posts: 16 Member
    I think there is a difference between being "toned" and "lose weight". A friend of mine is a model, and yes she weights little but she still has fluffly patches. What is it are you really shooting for, a toned stomach or simply lose the fat? I would not go too low on the recommended calories intake, because it is rather low already. Good luck.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Either 1/2 lb per week or 20% less than tdee if going for fat loss... also why you doing so much cardio? I would drop it to 2 days and aim for 3-4 weight training days. I assume you are trying to cut up for summer? Also depending on how much muscle you have, its possible you would have to gain muscle to get definition which means a bulk phase.
  • Crankstr
    Crankstr Posts: 3,958 Member
    How tall are you? 72 kg seems light for a man.

    I'd personal aim for a very small deficit (10% off of TDEE) and focus on body composition rather than weight loss. With a smaller deficit though you have to be very accurate with your logging.

    I agree. Focus on going heavier with the weights and on body fat rather than losing any more weight...i personally dont think you need to! So I would only eat very slightly under TDEE or even at maintenance. I also agree to cute the cardio a little.

    What weight training program are you using?
  • SultanAlush
    SultanAlush Posts: 39 Member
    Thanks for the replies
    Well, i wanna tone my stomach, because muscle wise my abs made a good progress, i wanna shed the fat of them.
    And can this much cardio have a negative effect on me?
    And even though i get all my macros, is 400 deficit really too much?
    And i follow no particular weight training program, 3 days, chest triceps + biceps shoulders + back and legs,
    And abs on 2 out of these 3 days
    Strenghth wise, im making progress, and increase the weight on one of the sets each training, (e.g yesterdays Lats pulldowm was 50kg for 3 sets, so next week it'll be 55 one set, and 2 sets of 50)

    Thanks
  • SultanAlush
    SultanAlush Posts: 39 Member
    bump please
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    I think deficit wise 400 calories is fine. I run about a 500 calorie deficit and still maintain muscle. Too much cardio just creates a high deficit and can slow down results. If you want a cardio effect try weight lift that includes compound lifts. You will get the anaebolic effect and your heart rate will sky rocket. This is especially true when you do legs. Now if you do cardio, try to make it hiit as hiit has properties to allow for muscle retention.

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