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hi,iv cut from 88kg to what will be 82 kg the last week of november,im on a 500 deficit and have lost 1 pound of fat weekly since i started and maintained my muscle/strength.
i want to be 79 lg by 25th december which should be between 8 -10% bf for me.
if i start a 1000 calorie deficit in early december i should reach my goal however im afraid il have to sacrafic muscle/strength...
has anyone been on a 1000 deficit and how did you find your muscle/strength retention was while doing it??
I've done a 1000 cal deficit for longer periods of time and saw no loss in strength, I can't see you loosing anything in such a short period of time. Eating plenty of protien and keeping your workout consistant you should be good IMO.
Well im definitely a beginner so maybe i am just getting unusual results but in the past 2 months i have been at a 1000 calorie a day deficit. 500 on calorie intake and 500 or more burning in the gym with cardio...i have also been lifting....in that time i have lost 40 lbs now and definitely gaine muscle along the way....its crazy that i look so different in such a short period of time....makes me look forward to a year down the road!
7000 kCal weekly deficit = 2lbs fat loss (assuming all weight lost is fat)
Usually you will lose a small amount of muscle too even if you're eating and training properly but it's definitely doable to lose 3kg of mostly fat in 3 weeks.
However extreme consistency and no cheat days is probably needed... Then on christmas carb up like Santa after he's done gifting the sh!te out of Bob Marley's place ;)