So currently I’m looking to shed about 12 pounds and I’m at 25% BF(gym has a bodyscanner). I’m currently meal prepping 1800 calories a day. This is my starting deficit which is around 500 calories below my calculated TDEE. From here I plan to adjust based on weight loss. I’m trying to maintain as much muscle as possible during the weight loss phase so I’m lifting 4 days a week and cardio 2 times per week. If I’m eating the 1800 calories and say burn 350 after an hour and a half at the gym thats a 850 calorie defecit. Do I need to eat these calories back so I’m not at such a calorie deficit or do I need to stay consistent in what I do at the gym and monitor my weight loss, adjusting the calories meal prep so I only lose 1 lb per week.
Also, i read that 1 lb per week based on a 500 calorie deficit is best to reduce muscle loss. Is this based on a deficit created by both cardio/weightlifting and diet or just your diet. If I eat 1800 calories and burn off an extra 200-400 a day would that cause more muscle loss.
I’m sure similar questions have been asked I just couldn’t find what I was looking for. If you have a good post that could help feel free to link that.
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from loseit - Lose the Fat https://ift.tt/2UctOMa
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