How much of a deficit is to much?

[buffalojoe]

Any ideas?

 

[Orbs]

I would say a 1000 calorie deficit tops, any more and you will be losing muscle

 

[DreDay187]

What's the criteria you're usin to determine "too much". LBM loss, maximum fat loss, starvation mode, etc. the answer depends on the context. You will lose LBM in all cuts, how much of it you lose is determined by the size of the deficit, your protein and fat macro intake, and training program along with some genetic factors beyond your control but these factors aren't crucial to fat loss for the most part.

 

[buffalojoe]

How much to minimize muscle less but still steadily slim down? Is it better to undereat to get a deficit or to do more cardio with that goal in mind? Currently pretty much maintaining at 2700 while lifting an average of tgree times/week and not doing cardio. Am redoing my diet a little to get more fat, less carbs, less protein and a total of 2500 calories. Clean diet all but two days a week. Was thinking about adding a couple hiit sessions a week to help out. Maybe a total of like 500 deficit with cardio.

 

[DreDay187]

How much to minimize muscle less but still steadily slim down? Is it better to undereat to get a deficit or to do more cardio with that goal in mind? Currently pretty much maintaining at 2700 while lifting an average of tgree times/week and not doing cardio. Am redoing my diet a little to get more fat, less carbs, less protein and a total of 2500 calories. Clean diet all but two days a week. Was thinking about adding a couple hiit sessions a week to help out. Maybe a total of like 500 deficit with cardio.

Are you on cycle or not?

If natty aim for a minimum of 1g/lb BW protein and minimum .3-.4g/lb BW dietary fat. Remainder of your calories can come from any macro or any combination of macros. These numbers are minimums and you can go over them if you wish. The most important part is to create a deficit. Whether its from eating less calories or doing cardio to burn more the result is pretty evenly matched UNLESS your maintenance is so low that its near starvation mode in which case I'd opt first to build more lbm with a bulk to increase TDEE but failing that to eat slightly above maintenance and use cardio to create a deficit. Also for a natty aim for 10-20% deficit (10being mild and 20% being aggressive).

Weight training is crucial here as it, along with adequate macros, will help preserve lbm while the deficit burns the fat. HIIT can be useful to save time while burning calories but SS cardio isn't any worse. Difference is with HIIT in a cut you have to be careful you're not taxing your recovery abilities too much so as to cause muscle loss from overtraining. Do whichever type of cardio you prefer but keep an eye on your recovery and if it becomes an issue decrease intensity or volume of cardio. 500cal deficit isn't too much but it is towards the aggressive side. Nothing wrong with that as long as everything else is being taken care of! Good luck on the cut!

 

[buffalojoe]

Are you on cycle or not?

If natty aim for a minimum of 1g/lb BW protein and minimum .3-.4g/lb BW dietary fat. Remainder of your calories can come from any macro or any combination of macros. These numbers are minimums and you can go over them if you wish. The most important part is to create a deficit. Whether its from eating less calories or doing cardio to burn more the result is pretty evenly matched UNLESS your maintenance is so low that its near starvation mode in which case I'd opt first to build more lbm with a bulk to increase TDEE but failing that to eat slightly above maintenance and use cardio to create a deficit. Also for a natty aim for 10-20% deficit (10being mild and 20% being aggressive).

Weight training is crucial here as it, along with adequate macros, will help preserve lbm while the deficit burns the fat. HIIT can be useful to save time while burning calories but SS cardio isn't any worse. Difference is with HIIT in a cut you have to be careful you're not taxing your recovery abilities too much so as to cause muscle loss from overtraining. Do whichever type of cardio you prefer but keep an eye on your recovery and if it becomes an issue decrease intensity or volume of cardio. 500cal deficit isn't too much but it is towards the aggressive side. Nothing wrong with that as long as everything else is being taken care of! Good luck on the cut!

Not on cycle, trying to get my diet sorted out and get lean nefore trying my first cycle. Thanks for the input. I think you answered my questions.

 

[DreDay187]

Not on cycle, trying to get my diet sorted out and get lean nefore trying my first cycle. Thanks for the input. I think you answered my questions.

I dont like the sound of "think" you answered my question hahaha but Your welcome. If I didn't let me know what part I missed