Adjusting calories - % deficit closer to target

Bogditzy
Bogditzy Posts: 110 Member
edited November 2024 in Health and Weight Loss
I just recalculated my required calories and realised I was at 30% deficit of my TDEE for the past 2-3 months already.

After some research I noticed that currently my ideal weight loss per week should be around 0.5kg (1 lb) - as I am not far from my target (around 6 kg left - 14 lbs).

BMR = 1860
TDEE = 2602

Before: -30% = 1820 => ~1.6 lb per week (0.8kg)
Now: -20% = 2080 => 1lb per week (0.5kg)


My progress so far :smile:

Initial : 98.6 KG (217.3 lb) - 19/01/2015
Goal 1: 96 KG (211.6 lb) - Achieved 31/01/2015
Goal 2 : 94 kg (207.2 lb) -
Goal 3 : 92 kg (202.8 lb) - Achieved 01/03/2015
Goal 4 : 90 kg (198.4 lb) - Achieved 20/03/2015
Goal 5 : 88 kg (194 lb) - Achieved 11/04/2015
Goal 6 : 86 kg (189.6 lb) - Achieved 13/05/2015
Goal 7 : 84 kg (185.2 lb) - Achieved 27/06/2015
Goal 8 : 82 kg (180.8 lb) - Achieved 02/09/2015
Goal 9: 80 kg (176.4 lb)
Goal 10: 78 kg (172 lb)
Goal 11 : 76 kg (167.5 lb)
Goal 12: 75 kg (165.3 lb)

Let me know what you think about changing my deficit from 30% to 20% for now..and reducing it further as closer to goal. I just don't want to lose any muscle during this process.

I kept track of my fat and lean muscle values during this time and since Jan 2015 when my LBM was 69.54kg (153.3 lb) currently LBM is 68.96kg (152lb) - so almost no loss of muscle..just a bit :smile: - (3 times a week weight training) + IF

Replies

  • WBB55
    WBB55 Posts: 4,131 Member
    Keep watching those lean mass numbers. If they start to go down more, change to 10%-, ok?
  • dhimaan
    dhimaan Posts: 774 Member
    2000 to 2100 seems right to me. Keep protein high and lift heavy. I have also incorporated LISS 3-4 days a week. I am leaning out nicely. Looks good man.
  • Liftng4Lis
    Liftng4Lis Posts: 15,149 Member
    Should be about 1/2 a pound a week at this point.
  • Bogditzy
    Bogditzy Posts: 110 Member
    Thanks, yeah will keep an eye on those lean muscle numbers.

    Once I reach 80kg, I am planning on decreasing the deficit even more so that I lose 1/2 lb per week.

    Will see where I stop as 75kg might be too low so will verify my bf% . thinking of reaching 10%-12% before bulking. Currently at 16% according to my calculations. Not sure if necessary to go under 10% ..thoughts ?

    Just want those love handles to go away, probably they will be the last :/
  • XavierNusum
    XavierNusum Posts: 720 Member
    I'd say with only 14lbs to go, drop to 15% or even 10%. 20% is still for people with quite a bit to lose.
  • Bogditzy
    Bogditzy Posts: 110 Member
    Yeah after 2 lbs (half way there) will go down to 15% and after 1 more to 10%. And probably stick with 10% till the end. Or go even lower?
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