Short Term Large Cal Deficit - How low?
Discussion
Got 3 weeks till I'm on a beach. Thinking of just upping the calorie deficit (more as a curiosity to how low I can go and still a) feel ok, ish b) not have huge muscle strength loss c) see fat loss continue)
Historically I've always been happy with plodding down with a 500 cal a day drop and seeing nice sustainable reductions.
Anyway - I have a little 1600 cal a day meal plan I can stick too pretty easily for the next 3 weeks. At 220lbs, 14% BF and working out daily......that's a BIG drop on what I "need". So, aside from feeling tired (which is good as I can get a good 9 hrs a night*) - anything people have noticed when they do big calorie reductions over a short period?
Historically I've always been happy with plodding down with a 500 cal a day drop and seeing nice sustainable reductions.
Anyway - I have a little 1600 cal a day meal plan I can stick too pretty easily for the next 3 weeks. At 220lbs, 14% BF and working out daily......that's a BIG drop on what I "need". So, aside from feeling tired (which is good as I can get a good 9 hrs a night*) - anything people have noticed when they do big calorie reductions over a short period?
- by the way.....added CBD daily at 7pm and a 40 min sanua right before bed (I literally shower, cold, after and fall straight to sleep) and I now sleep like a baby. I hydrate lots so always used to wake in the night for the loo. Now I wake at 6.30am and feel great!
Tiggsy said:
Got 3 weeks till I'm on a beach. Thinking of just upping the calorie deficit (more as a curiosity to how low I can go and still a) feel ok, ish b) not have huge muscle strength loss c) see fat loss continue)
Historically I've always been happy with plodding down with a 500 cal a day drop and seeing nice sustainable reductions.
Anyway - I have a little 1600 cal a day meal plan I can stick too pretty easily for the next 3 weeks. At 220lbs, 14% BF and working out daily......that's a BIG drop on what I "need". So, aside from feeling tired (which is good as I can get a good 9 hrs a night*) - anything people have noticed when they do big calorie reductions over a short period?
I've gone lower when pushing on a PSMF plan- irritability, lethargy and insomnia were the down sides, but I did get ripped Historically I've always been happy with plodding down with a 500 cal a day drop and seeing nice sustainable reductions.
Anyway - I have a little 1600 cal a day meal plan I can stick too pretty easily for the next 3 weeks. At 220lbs, 14% BF and working out daily......that's a BIG drop on what I "need". So, aside from feeling tired (which is good as I can get a good 9 hrs a night*) - anything people have noticed when they do big calorie reductions over a short period?
- by the way.....added CBD daily at 7pm and a 40 min sanua right before bed (I literally shower, cold, after and fall straight to sleep) and I now sleep like a baby. I hydrate lots so always used to wake in the night for the loo. Now I wake at 6.30am and feel great!
If you keep protein high (higher than normal) any muscle loss will be avoided/kept to a minimum. Not sure on your macros, but a carb refeed once a week is a good plan if you're training often (not an excuse to binge though)
didelydoo said:
Tiggsy said:
Got 3 weeks till I'm on a beach. Thinking of just upping the calorie deficit (more as a curiosity to how low I can go and still a) feel ok, ish b) not have huge muscle strength loss c) see fat loss continue)
Historically I've always been happy with plodding down with a 500 cal a day drop and seeing nice sustainable reductions.
Anyway - I have a little 1600 cal a day meal plan I can stick too pretty easily for the next 3 weeks. At 220lbs, 14% BF and working out daily......that's a BIG drop on what I "need". So, aside from feeling tired (which is good as I can get a good 9 hrs a night*) - anything people have noticed when they do big calorie reductions over a short period?
I've gone lower when pushing on a PSMF plan- irritability, lethargy and insomnia were the down sides, but I did get ripped Historically I've always been happy with plodding down with a 500 cal a day drop and seeing nice sustainable reductions.
Anyway - I have a little 1600 cal a day meal plan I can stick too pretty easily for the next 3 weeks. At 220lbs, 14% BF and working out daily......that's a BIG drop on what I "need". So, aside from feeling tired (which is good as I can get a good 9 hrs a night*) - anything people have noticed when they do big calorie reductions over a short period?
- by the way.....added CBD daily at 7pm and a 40 min sanua right before bed (I literally shower, cold, after and fall straight to sleep) and I now sleep like a baby. I hydrate lots so always used to wake in the night for the loo. Now I wake at 6.30am and feel great!
If you keep protein high (higher than normal) any muscle loss will be avoided/kept to a minimum. Not sure on your macros, but a carb refeed once a week is a good plan if you're training often (not an excuse to binge though)
I also have two OCR races (which will be grim on 1600 cals!) so will up carbs a bit the night before each and afterwards (both events will burn way over my 1600 cals anyway!)
Interesting you got ripped and metabolism didnt shut down bro science styleeee
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