How long should one be in a caloric deficit?

[N01SYtZ]

Reason being, I've been dieting ever since late December, I still have plenty of weight to lose but this is the leanest I have ever been.
My weight has been the same the past two weeks and I dropped cals a little bit every week, kept my workouts the same and cardio the same.

I went from a sloppy 255 lbs, and I now sit at 210.

Last friday I started feeling sick, I rarely if ever get sick.
My intensity in and out of the gym is almost lost, and I struggle to do simple tasks such as walking. I'm always tired, no matter how much sleep I get etc.


I feel like this is doing more harm then good.

[blitersety]

that's a pretty impressive weight loss of 45 pounds in just about 4 months, maybe you should take a break for a little bit and eat at maintenance if you are feeling that crappy?

How many calories are you currently eating and what are you macros?

[N01SYtZ]

that's a pretty impressive weight loss of 45 pounds in just about 4 months, maybe you should take a break for a little bit and eat at maintenance if you are feeling that crappy?

How many calories are you currently eating and what are you macros?

right now im eating
50 fat 300 carb 200 pro

[Ghosting]

right now im eating
50 fat 300 carb 200 pro

50g of fat at 210lbs?

[gekkoboy14]

right now im eating
50 fat 300 carb 200 pro

fat is too low, eat at maint cals for 3 weeks

[N01SYtZ]

50g of fat at 210lbs?

yeah

[moojeni]

Go to check your testosterone levels (very srs).

If you are doing an effort just by walking, that may be the cause. I felt like that after cutting for 5 months, and I found my T level to be lower than the lowest healthy-range.

Take a break, eat a few weeks at maintenence and up your fats intake a bit.

[N01SYtZ]

Go to check your testosterone levels (very srs).

If you are doing an effort just by walking, that may be the cause. I felt like that after cutting for 5 months, and I found my T level to be lower than the lowest healthy-range.

Take a break, eat a few weeks at maintenence and up your fats intake a bit.

honestly dude, that was the 1st thing that came to mind ( test levels )
what did your doc tell you when you got your tests back?

[blitersety]

50g of fat at 210 pounds seems very very low. According to this thread:

http://forum.bodybuilding.com/showth...hp?t=121703981

General guides:
Average or lean: 1 - 2g fat/ kg body weight [between 0.45 - 1g total weight/ pounds]
High bodyfat: 1-2g fat/ LEAN weight [between 0.45 - 1g LEAN weight/ pounds]
IF low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.35g/ pound.

Assuming you are an "Average" body fat percentage, that means the bare minimum amount of fat you should be consistently eating is 73.5 grams a day (.35g x 210 pounds).

[moojeni]

honestly dude, that was the 1st thing that came to mind ( test levels )
what did your doc tell you when you got your tests back?

I was having a hard time in life, very busy, stressed, etc., so I couldn't continue with a therapy, but the doctor was very worried to see such a low number.
Fortunately, after a few months of eating "normally" (at maintenence or ever higher) I feel again with much more energy, and in my last blood test my T level was normal (in the lower range, but normal).

My advice is to take it easy. Take 2 weeks off eating at maintenence and see how you feel. If you feel better, keep eating at maintenence for another week or two to recover, and then start cutting calories back very slowly. Do not be in a hurry to lose fat, because you may end up with serious health issues (both physical and psychological).

Good luck

[N01SYtZ]

50g of fat at 210 pounds seems very very low. According to this thread:

http://forum.bodybuilding.com/showth...hp?t=121703981



Assuming you are an "Average" body fat percentage, that means the bare minimum amount of fat you should be consistently eating is 73.5 grams a day (.35g x 210 pounds).

No kidding... I dont know what average is but I like to think after all this time dieting I'm a bit below average

I was having a hard time in life, very busy, stressed, etc., so I couldn't continue with a therapy, but the doctor was very worried to see such a low number.
Fortunately, after a few months of eating "normally" (at maintenence or ever higher) I feel again with much more energy, and in my last blood test my T level was normal (in the lower range, but normal).

My advice is to take it easy. Take 2 weeks off eating at maintenence and see how you feel. If you feel better, keep eating at maintenence for another week or two to recover, and then start cutting calories back very slowly. Do not be in a hurry to lose fat, because you may end up with serious health issues (both physical and psychological).

Good luck

I was thinking of just eating at maintenance for a week or two, I still want to hit the gym. I would kill myself if I had to stay outta the gym for longer then two days.

[sawoobley]

As everyone else said eat more fat. Eat normal food. You have to try pretty hard to keep your fat levels that low. Maybe ease up on the fat free food.

[JohnBrowne]

Eat at maintenance for a week and deload at the gym. You're literally just tired.

[Joseph1990]

Eat at maintenance for a week and deload at the gym. You're literally just tired.

^This but be careful not to get excited turn it into a surplus. Also your fat intake is pretty low, try .4g per lb of target bw. My fat intake varies alot but most of the time its 70-80g. I would say drop some protein more so then carbs to make up for the lack of fat intake. I get away with 140-150g protein myself.

[JohnBrowne]

^This but be careful not to get excited turn it into a surplus. Also your fat intake is pretty low, try .4g per lb of target bw. My fat intake varies alot but most of the time its 70-80g. I would say drop some protein more so then carbs to make up for the lack of fat intake. I get away with 140-150g protein myself.

His protein intake is already lower than I would recommend

[Joseph1990]

His protein intake is already lower than I would recommend

What do you recommend and why? I am honestly interested. Smashed a PR's 2 days in a row on a deficit around 150g protein.

[N01SYtZ]

Eat at maintenance for a week and deload at the gym. You're literally just tired.

Thats what I plan to do, and after dieting for so long I'm actually afraid to eat above maintenance in regards to gaining fat. I seriously am now ****ed up in the head. lol

I gotta just get over it.

[Joseph1990]

Do you take a pre w/o supp?

[JohnBrowne]

What do you recommend and why? I am honestly interested. Smashed a PR's 2 days in a row on a deficit around 150g protein.

General 1g per pound of bodyweight. Some people, especially younger guys, can get away with less. Similarly, I've seen guys that need 1.5g+ per pound or they don't recovery effectively at all.

So yes, the OP might be able to lower his protein but I wouldn't suggest it.

[N01SYtZ]

Do you take a pre w/o supp?

nah never did.

[AlexFromPT]

How's your libido? I bet it's pretty screwed up isn't it? My advice is to add weekly refeeds and take a week or two off... Your body's asking for it...As someone said It's not a race, It's a marathon, and try to get to the finish line with your sanity preserved ahaha

[Christiffer]

I'd def take a week off and eat at maintenance. Your body tells you when something's up and you should always listen. I always come back looking better after a deload so don't be discouraged.

[psychodiver9]

^This but be careful not to get excited turn it into a surplus. Also your fat intake is pretty low, try .4g per lb of target bw. My fat intake varies alot but most of the time its 70-80g. I would say drop some protein more so then carbs to make up for the lack of fat intake. I get away with 140-150g protein myself.

This. I'm still not back to my lowest after 2 weeks of "maintenance".