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How rigid should cal deficit be on a cut?

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mikejm
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2009/08/03 10:09:27 (permalink)
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How rigid should cal deficit be on a cut?

I've read that it is best to stay in a 500 Kcal deficit per day when cutting to avoid muscle loss.
 
Does it matter if one day your cal intake is equal to your maintainance cals and then the next day you are in a 1000Kcal deficit to compensate so you still stay on track to be in a 3500Kcal deficit per week? Or will this result in muscle loss too?
 
I don't do cardio everyday and on these days I tend to be in very little cal deficit but on the days I do cardio it can often go over the recommended 500cal deficit.
#1

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    stevescholes18
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    Re:How rigid should cal deficit be on a cut? 2009/08/03 11:34:03 (permalink)
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    Eating around maintainance then deficit through exercise is the best way imo. If you don't do the exercise then you will need to lower calories instead.

    Wouldn't recommend doing -1000 then break even, better to just get -500 everyday for a pound a week.

    You don't have to burn 500 during the exercise, weight lifting and short intense cardio will raise your RMR.
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    theiopener
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    Re:How rigid should cal deficit be on a cut? 2009/08/03 11:49:13 (permalink)
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    stevescholes18

    Eating around maintainance then deficit through exercise is the best way imo. If you don't do the exercise then you will need to lower calories instead.

    Wouldn't recommend doing -1000 then break even, better to just get -500 everyday for a pound a week.

    You don't have to burn 500 during the exercise, weight lifting and short intense cardio will raise your RMR.

    In which case if his RMR is raised them his new maintenacne point is also different. So what maintenance point shoudld he eat at?

    Hence the term, eat , monitor and adjust accordingly.

    Cutting isnt hard, yet so many people over complicate a simple process. Eat slightly less food (or swap out calorie dense things for less calorie dense food) and do more cardio.

    #3
    stevescholes18
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    Re:How rigid should cal deficit be on a cut? 2009/08/03 12:10:29 (permalink)
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    theiopener

    stevescholes18

    Eating around maintainance then deficit through exercise is the best way imo. If you don't do the exercise then you will need to lower calories instead.

    Wouldn't recommend doing -1000 then break even, better to just get -500 everyday for a pound a week.

    You don't have to burn 500 during the exercise, weight lifting and short intense cardio will raise your RMR.

    In which case if his RMR is raised them his new maintenacne point is also different. So what maintenance point shoudld he eat at?



    Well you eat the before maintaining number obviously, that's why the exercise is for the deficit.
     
    There is no exact number but if you know how much you maintain with then exercise gives you a deficit.
    #4
    mikejm
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    Re:How rigid should cal deficit be on a cut? 2009/08/03 12:25:58 (permalink)
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    So on the days I don't exercise I should eat less so as to stay in the 500 cal deficit? Then on the days I exercise I should either make sure I don't do too much cardio or If I do and the cals go over -500 I should eat more to compensate?

    Sorry if the question sounds obvious I just thought an overall 3500 cal deficit per week would do to avoid muscle loss?
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    stevescholes18
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    Re:How rigid should cal deficit be on a cut? 2009/08/03 12:42:38 (permalink)
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    Trial and error really mate.

    3500 is enough yeah.

    If you do weights 3x a week and cardio 3x a week that's only one day without anyway.

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    mikejm
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    Re:How rigid should cal deficit be on a cut? 2009/08/03 13:57:06 (permalink)
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    Well I've been looking at my weekly calorie deficit for the past couple of weeks and according to the harris-benedict equation my total deficit is between 2000 to 3000 cals for the week. However, it goes quite a way over maintainance at the weekends (bad cals!) and then during the week I'm going around 1000cals in deficit some days... I'm guessing I still need to work on my diet. I do like a drink at weekends and this is what is killing it for me!

    Is the drinking at weekends undoing all the good work during the week even though I'm still around 2500 cals deficit total for the week?
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    mikejm
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    Re:How rigid should cal deficit be on a cut? 2009/08/05 13:47:12 (permalink)
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    Would you still loose muscle if you are over 1000 cal deficit a day and yet your protein intake is still 1.5g per lb of LBM? And you are still increasing the weight/reps you are lifting each week?
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    arnold84
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    Re:How rigid should cal deficit be on a cut? 2009/08/05 14:12:21 (permalink)
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    theiopener

    stevescholes18

    Eating around maintainance then deficit through exercise is the best way imo. If you don't do the exercise then you will need to lower calories instead.

    Wouldn't recommend doing -1000 then break even, better to just get -500 everyday for a pound a week.

    You don't have to burn 500 during the exercise, weight lifting and short intense cardio will raise your RMR.

    In which case if his RMR is raised them his new maintenacne point is also different. So what maintenance point shoudld he eat at?

    Hence the term, eat , monitor and adjust accordingly.

    Cutting isnt hard, yet so many people over complicate a simple process. Eat slightly less food (or swap out calorie dense things for less calorie dense food) and do more cardio
    .

    Good advice from TIO
    #9
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