Starting a cut soon and have questions

jesshali119
jesshali119 Posts: 44 Member
edited December 2024 in Health and Weight Loss
28/5'3"/F/160lbs (been the same weight for 14 months. I went from 208 to 160 in an 8 month span). I work an office job but I workout 6 days a week with everyday some kind of cardio and 3 days with weights.

I was at a deficit for so long and finally got over the fact i wouldn't gain weight by taking a diet break. So I have a week and a half left at maintenance and not sure how to begin this cut.

Going from 1200-1800 calories hasn't changed my weight or measurements at all which was surprising.

Right now I'm at 155p/155c/59f. I know to increase protein and lessen carbs but not sure how many calories I should be at. 1200 calories wasn't doing anything for weight loss for over a year. I'm getting confused trying to figure out where I should actually be calorie and macro split wise.

If anyone could help me, that would be awesome.

Replies

  • LazSommer
    LazSommer Posts: 1,851 Member
    Find TDEE, eat at 500 less than it. Weigh your food, macros are whatever, get like 90g protein or something.
  • Loves2snack
    Loves2snack Posts: 112 Member
    bump!
  • terbusha
    terbusha Posts: 1,483 Member
    It looks like you're doing a great job with your nutrition. Be sure to prioritize your macronutrient/micronutrient/fiber goals for the day. As long as you're doing that, then eat what you like. You don't really need to adjust your protein. You're right at a good spot, so I would alter your calorie intake by removing some carbs and fat.

    In terms of workouts, time to ramp up the intensity. Really get after it, especially for your cardio. Bring the intensity. The more you work hard at it, the better you'll do. For example, forget the elliptical...go do some sprint intervals. Push as hard as you can for 4-6 sets of 10-20 second sprints. You'll be toasty toast, burn a ton of calories, and it doesn't take as long.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    To help retain muscle mass when in a deficit the standard "rules" are;

    - 1g/lb Protein
    - 0.4g/lb Fat (minimum)
    - Remainder = carbs

    Of course you don't have to stick to these and the overarching factor is the deficit itself which is determined by your weight loss goals.
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