Net calories

Most people don't eat all of their exercise calories back on a daily basis, unless they are having one of those days that they are HUNGRY! I would make sure to stick above 1200 net calories each day, make sure that you are getting your nutrients and you should be good.

Oh and I keep my calories between 1250-1600, depending on how hungry I feel but most are on the lower end. I do adjust it as needed. As long as you are in a calorie deficit that's all that matters. And keeping macros steady will make sure you are on track. It's actually good to vary calorie intake every couple of days. It keeps your body from getting too used to one thing.

MrM27 wrote: »

coralraelamb wrote: »

So is your question that you should stick to the set macros? I am in a similar situation. 33 years old, started at 210, down 28lbs. I have set my macros to carbs 40/ protein 35/ fats 25. I really think protein is key. First of all protein helps burn more calories because the body requires more energy to break down protein with digestion. Also more protein means less muscle breakdown, and if you are lifting weights/strength training it will actually build muscle while burning fat.
http://www.bodybuilding.com/fun/9-ways-to-burn-fat-fast.html

On another note- I hope you are strength training. Women really do not understand how massively important muscle is to weight loss/ maintenance/ metabolism/ body shape and overall health. Plus it makes you looks great. I don't mean 5lb Dumbbells but serious heavy lifting. And you will not get big and bulky unless you have seriously crazy amounts of testosterone, which women don't. If you aren't doing this please research it and consider it. Nothing worse than losing a lot of weight and being soft and fluffy.

That link is full of bro science.

And in a deficit, especially at 1200 calories the OP will not be adding new muscle. It's hard work for a man to do it in a surplus which requires proper training as well as nutrition. It's even though er for women to build new muscle, and it's not happening in a deficit.

Women can build muscle in a calorie deficit
http://ajcn.nutrition.org/content/47/1/19.full.pdf+html
8 weeks training, lean mass increased during calorie restriction, increase in arm muscle size verified by radiograph

http://ajcn.nutrition.org/content/58/4/561.full.pdf+html
Muscle hypertrophy on 800 calories/day diet verified by biopsy.

Calorie deficits are catabolic (not ideal for gaining), but gains in strength and targeted muscle size are still possible as long as the dieter is getting enough quality protein.

Also, to @coralraelamb - some people like soft and fluffy....

@MrM27‌ I am speaking from experience and I have added a decent amount of muscle while losing. Admittedly it is noob but still. And yes it doesn't continue that way, in order to significantly gain you must eat in excess but for newbies they can gain and still lose fat. After that period slows then it's time to reevaluate. I have to admit you don't need to be rude. Even without "gaining" it's still important to strength train to keep the muscle you have and it is a better fat burner and affects metabolism more than steady state cardio. Please don't say I don't read my links, that's all I do. If something doesn't work for you that is fine but may work well for others.

This content has been removed.

rabbitjb wrote: »

Of course we get stronger in defecit and noob gains are well documented but it doesn't last much beyond the first year and isn't a good guideline for most

That's true it is temporary but it is still true. Just have to reevaluate after that period.

MrM27 wrote: »

coralraelamb wrote: »

@MrM27‌ I am speaking from experience and I have added a decent amount of muscle while losing. Admittedly it is noob but still. And yes it doesn't continue that way, in order to significantly gain you must eat in excess but for newbies they can gain and still lose fat. After that period slows then it's time to reevaluate. I have to admit you don't need to be rude. Even without "gaining" it's still important to strength train to keep the muscle you have and it is a better fat burner and affects metabolism more than steady state cardio. Please don't say I don't read my links, that's all I do. If something doesn't work for you that is fine but may work well for others.

I never said you didn't read your link. I said that when I quoted a different member, not you. Take a look again.

No one is denying noob gains happen and I never said that. You know I meant adding measurable new muscle in a deficit, especially on 1200 calories isn't happening. After noob gains end it's not time to reevaluate, it's time to continue weight training while remaining in a deficit if the goal is fat loss.

You didn't say measurable, you just said that no one gains muscle in a calorie deficit, which is demonstrably untrue through review of scientific literature, and inconsistant with my personal experience (which includes an average of 5000 calories burned in workouts/week, including resistance exercise - I may be lazy, but I still exercise), and the personal experiences of many others on this site.

Sorry, but I will continue to post links as long as science is on my side

http://www.ncbi.nlm.nih.gov/pubmed/21558571?dopt=Abstract&holding=f1000,f1000m,isrctn
Increase in LBM (determined by DEXA) and strength during calorie restriction in elite athletes. A smaller deficit is recommended - 0.7% of bodyweight/wk goal.

Being in a deficit is not ideal for building muscles, but it is possible to have gains so long as as there is resistance exercise and adequate quality protein intake, whether one is obese or healthy weight, noob or elite athlete. If not, please post the (critically reviewed) scientific studies backing up your point of view. Insults not necessary, and do not lend any weight to your argument.