Simple Calorie question

[shart]

Ok, I want to lose more bodyfat and keep making gains in muscle mass. I currently consume 2400-2500 calories a day, and with my lifting/running schedule I seem to maintain the same weight, but have put on muscle and lost fat (even though I stay the same weight). I'm 23, 6', 195 pounds, and about 20% BF. I've been doing this for about 4 months, and I'd like to speed up my fat loss.

If I cut my calories down to 1900-2000, will I still be able to maintain/make gains on my lifts, WHILE reducing my body fat, or will I be hurting my gains by reducing?

I'm considering trying a 40-30-30 (carb-protein-fat) diet - any thoughts on this too?

Thanks for any help.

-Steve

[YellowJacket]

Ok, Your daily caloric needs to MAINTAIN your current bodyweight is 2759 cals a day assuming you exercise moderatly. I figured up your Basal Metabolic Rate (BMR) with the info you gave and also your Activity calories.

Ok, stick with me.....
1 pound= 3500 cals. So if you would like to naturally lose 1 pound a week (without the help of a thermogenic, etc) follow this:
You BMR 2759 X 7 days a week = 19,313 cals a week to maintain your bodyweight, to lose 1 pound simply subtract 3500 cals from this...equaling 15,813 cals a week to naturally lose 1 pound. With the help of a thermogenic you can easily lose more than that...for more information on what I did see my signature under "bulking/mass gain article" I explain the formula I used and how it helps lose weight, Goodluck.

[shart]

I guess my question really is - will most of that lost pound be fat?

If by keeping my protein levels up and activity levels up, and running/lifting on a good schedule, will I retain most of my muscle mass and only lose fat?

Lastly, what are your thoughts on the 40-30-30 breakdown for food?

[YellowJacket]

Yes, the majority lost will be fat....

As for your 40-30-30, I wouldnt keep carbs that high unless you plan on burning that many which would be pretty difficult. Try something like 40-30-30 (Protein-carbs-fat)
* Dont neglect carbs all together because they assist greatly in the metabolism of fat.