i have 40lbs (+/-) to lose in 27 weeks

[psalms1441]

right now I am:
230lbs
5'10
avi is recent pic not sure of BF%

I basically have about 40lbs I need to lose in 27 weeks, which comes out to be 1.5lbs to lose per week. Do i just start with the basic -500 cals or should I start at -250? Here is my concern:

My maintenance cals are 2600, so -500 would be 2100 cals. after so many weeks Im sure Ill have to go lower, but how low can I go before I start experiencing negative effects?


i will basically be having 2 training sessions every day whether its weights and grappling, weights and stand up, or 2 standup sessions or 2 grappling session, or a stand up and grappling in the same days. 1 day a week will be just a steady cardio session. I will also have multiple stretching and foam rolling sessions per day.

most weeks 1 rest day with 2 or 3 rest days mixed in.


how do you guys recommend I approach this?


thanks guys and gals

[magician27]

2600 maintenance as 224 lbs male ? are you lifting 2 days a week or underestimating your maintenance ?try to lose 1% of your bodyweight per week, adjust your deficit depending on that . you should not lose at same rate when you are 30 % bf vs 12% bf

[psalms1441]

2600 maintenance as 224 lbs male ? are you lifting 2 days a week or underestimating your maintenance ?try to lose 1% of your bodyweight per week, adjust your deficit depending on that . you should lose at same rate when you are 30 % bf vs 12% bf

actually I'm 230, crazy I know. I lift 4-5 days a week and train/teach in combat sports. I have maintained my weight for the last 4 weeks and have averaged 2600. It's weird I know.

[magician27]

actually I'm 230, crazy I know. I lift 4-5 days a week and train/teach in combat sports. I have maintained my weight for the last 4 weeks and have averaged 2600. It's weird I know.

wow thats my maintenance when im 150 lbs man interesting anyway, its safe to start cut with 500-750 cals deficit i think , you can reduce your deficit it every 10 lbs of so as you get leaner, once you hit 13-14% bodyfat, dont lose more than 1lb a week and half a lb a week once you reach 8% or so if you are planning to do so, i think that is good enough to maintain your muscle as much as possible

[Justjake19]

wow thats my maintenance when im 150 lbs man interesting anyway, its safe to start cut with 500-750 cals deficit i think , you can reduce your deficit it every 10 lbs of so as you get leaner, once you hit 13-14% bodyfat, dont lose more than 1lb a week and half a lb a week once you reach 8% or so if you are planning to do so, i think that is good enough to maintain your muscle as much as possible

I second this, also try intermittent fasting. You can use 1500 calories from fat as energy daily, switch to hiit 3x a week for 20 mins, and 3.5 hours cardio spread out during the week (2000cal). eat 1100 doing this. See how it works for you, you have too much fat to be losing lbm it'll prioritize fat first if you keep insulin steady and eat your meals in a 4-8 hour window, fasting the rest. Weight train inside that window (if u do the 8 hours leangains style). otherwise do the weight before your eating window. I'm doing the same gl! (60lb to lose) i've lost 8lb in 12 days doing this...

This plan should get you 3.75lb fat loss/week until you lose 10 pounds then it drops to 3lb.

[SuffolkPunch]

^Insulin has very little to do with it, neither does IF. What matters is your net calorie balance for the day. The relative composition of carbs vs. fats will make no real difference except perhaps to the way you feel - but different people respond to different levels of carbs differently. For me, too little carb causes anxiety and poor sleep.

[loganhart]

I second this, also try intermittent fasting. You can use 1500 calories from fat as energy daily, switch to hiit 3x a week for 20 mins, and 3.5 hours cardio spread out during the week (2000cal). eat 1100 doing this. See how it works for you, you have too much fat to be losing lbm it'll prioritize fat first if you keep insulin steady and eat your meals in a 4-8 hour window, fasting the rest. Weight train inside that window (if u do the 8 hours leangains style). otherwise do the weight before your eating window. I'm doing the same gl! (60lb to lose) i've lost 8lb in 12 days doing this...

This plan should get you 3.75lb fat loss/week until you lose 10 pounds then it drops to 3lb.