Kcal deficit and catabolism

im eating about 1500kcals below my bmr( I know it seems like alot but I have been seeing results)

My question is would heavy lifting and proper pwo nutrition prevent catabolism or is muscle loss innevitable? I have decent amount under this lard:

My lifts have been going up each week but I'm wondering for how much longer on those reduced kcals.

I'm eating about 1300kcals (about 20g carbs) a day with about a 3500kcal refeed on a Saturday. My bmr is calculated at about 2800kcals a day.

Is this the wrong approach long term?


Cheers

ok thats very low personally i would say to up cals to 1800 min
 
also what are your sups your taking
 
lifting heavy helps to lose fat/weight and keep muscle mass what is your diet?

Thanks louis. Yeh I know it's very low but I've been losing 2kgs a week and my lifts haven't suffered so what benefit would upping the kcals do?

My diet

5eggs              
3 fishoil

1.5 can tuna.    
Lettuce, gherkins, mushrooms

1 scoop whey 
1 tbs peanut butter 

2 scoops whey

Beef/chicken 
Homemade coleslaw 
Broccoli

1scoop whey 
1tbs peanut butter
3fishoils

you need more food glad its working but my god you must be starving
 
ok imho that is not enough 2kg a week is what im losing and im on a 2000-2400cal diet
 
upping cals will make sure you metabolsim does not stop burning fat from the body or so i got told
 
what are your stat's age,weight,height,job

I was starving but have got used to it over the last month or so.

I think its the carbs that make me hungry.. Sundays are the worst

Stats
28, 6'4", 148kgs, work at a desk

Walk to work, half hour each way. Gym's at work.

Fullbody 3 times a week.

Cardio 6 times a week

ok mate your non training day bmr is 2893.9
 
for training day its 4340.85
 
no wonder your losing 1kg a week you under by loads mate
 
personally i would say  to at least add another 500cals to diet
 
i would also say add in a lot of greeen veggies,more efa's veggies have litllerty no cals so add some to main meals or shakes,efa's get some udo's oil i would not train with out some sort of fat in me or  add in 100g of nuts and thats roughly 500-600 cals
 
carbs make me hungery to speacilly white carbs or very sweet things, but thats due to them effecting insulin levles it makes you hungery

Have you looked into the 'leangains/IF' style of eating?
 
http://www.muscletalk.co....578&high=leangains
 
I'm a month in with good progress (-3kg, no muscle/strength loss), -20% calories 4 days a week (rest days) and maintenance 3 days a week (workout days). Eating high protein, low carbs and high fat on rest days and high protein, high carbs and low fat on workout days (most carbs post workout). All calories between 2pm-10pm daily with good sized filling meals.

Thanks guys

I will up the cals as I'm getting fitter each week and so doing more hit cardio

The leangains looks interesting, would fit my shedule perfectly. Also being able to eat more at mealtimes should help menstay sane

Thanks again