how under TDEE can i go for cut?

FluffyDogsRule

Hello! Hoping you smart people here can offer me some advice.

I've eaten pretty much at TDEE while lifting heavy for 4 months. I'm very happy with my newbie muscle gain and I look fantastic if I do say so myself.

Summer is right around the corner and I'm REALLY excited to see what my muscles look like with less fat on top, so I think I'm ready to cut. How far under TDEE can I go without risking muscle loss? I plan to continue lifting 3xs a week (I also run 3-4 miles 2-3 times a week). It's okay with me if my strength gains stall while I cut...right now I just want to look the best I can in my bikini and show off the hard work I've put in. When fall gets here, I plan to go back to TDEE and continue working on strength.

So, current goals are to lose fat as quickly as I can while maintaining the muscle I have.

Thanks in advance.

Kate

Chief_Rocka

Anything under 20% is pushing it for most people.

Large deficits can work, but you run into problems quickly without a good refeed and/or diet break structure. And the leaner you are, the more potential danger there is.

Jacwhite22

He pretty much said it all.....just wanted to add....the bigger the deficit the more important your protein macro is...you have been doing pretty good on protein eating at TDEE but you need about the same number of grams (if not more) on a cut.

FluffyDogsRule

Sounds like I need to do some research first? Wondering how many weeks before a refeed, etc. I'm planning to listen to my body. Is that good enough to start out?? Thinking 15%ish and listen to my body...feed it more when I know it's really needing more?

FluffyDogsRule

He pretty much said it all.....just wanted to add....the bigger the deficit the more important your protein macro is...you have been doing pretty good on protein eating at TDEE but you need about the same number of grams (if not more) on a cut.

thank you! i'll be sure to hit at least where I've been.

SideSteel

I would start with 15-20% below TDEE and not worry too much about refeeds initailly.

As you lean out, you MAY benefit from incorporating them (probably starting with once per week).

Generally, the leaner you are, the more beneficial they may be.

I'd check this thread if you'd like more information on the subject. My understanding is that this is somewhat of a "grey area" but it has some strong anecdotal evidence.

http://www.myfitnesspal.com/topics/show/820526-thoughts-information-on-refeeds?hl=refeeds#posts-13249702

Chief_Rocka

Sounds like I need to do some research first? Wondering how many weeks before a refeed, etc. I'm planning to listen to my body. Is that good enough to start out?? Thinking 15%ish and listen to my body...feed it more when I know it's really needing more?

It takes a good deal of experience to devise your own program for refeeds. You have to figure out what works for you though a significant amount of trial and error, and you don't have time for that right now. "Listening to your body," is MFP nonsense, that's a sure way to kill a diet.

If you want a large deficit with refeeds, I would go with a structured program instead of trying to devise your own, like Lyle McDonald's Ultimate diet 2.0.

But like, Sidesteel pointed out, your best bet is probably just to go 20% under TDEE and hope for the best.

FluffyDogsRule

15-20 below it is. Thanks do much for your help.

Brunner26_2

He pretty much said it all.....just wanted to add....the bigger the deficit the more important your protein macro is...you have been doing pretty good on protein eating at TDEE but you need about the same number of grams (if not more) on a cut.

How important? I'm at 138 lbs on a cut right now, and go for 1 gram of protein per lb of body weight, and .35 g fat per lb. If I go much higher than this, I end up feeling more tired, which I attributed to not enough carbs.

Sarauk2sf

He pretty much said it all.....just wanted to add....the bigger the deficit the more important your protein macro is...you have been doing pretty good on protein eating at TDEE but you need about the same number of grams (if not more) on a cut.

How important? I'm at 138 lbs on a cut right now, and go for 1 gram of protein per lb of body weight, and .35 g fat per lb. If I go much higher than this, I end up feeling more tired, which I attributed to not enough carbs.

General recommendation is 1g of protein per lb/LBM.

See here: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Sarauk2sf

Just checked out your diary quickly. It looks as though you may not be logging everything regularly as you have some really low days with not that much logged. I would suggest that be really accurate with your logging to ensure you take an appropriate cut off TDEE.

FluffyDogsRule

I've had lots of wacky weeks this month...long weekends away, company at our house, lots of excuses to eat over TDEE. Lol. Before that i was great and was able to determine my TDEE fairly accurately. For my cut I will log every last crumb that goes in so I can be as accurate as possible to best figure out what % cut works for me. Thanks again for your advice, everyone.

Starting w 20% but realize I may need to change to 15.

FluffyDogsRule

One last question...is 8-10 weeks at 15-20 okay? As long as I'm getting adequate protein and lifting?

SideSteel

One last question...is 8-10 weeks at 15-20 okay? As long as I'm getting adequate protein and lifting?

How long it takes depends on how lean you want to get and how well the cut goes. But yes it's ok to cut for 8-10 weeks (or much longer) generally speaking.

Sarauk2sf

Locking temporarily so we can keep track of active threads better. Please PM myself or SideSteel if you have further questions and include a link to this thread in the PM and we will unlock so you can post..