So literally all I have to do is reduce my calories?

[sling787]

For example if my maintenance calories is 2000 and I want to lose 1 lb per week, as long as I get in 1 g protein per pound of body weight and consume 1500 calories, I will lose a pound of fat per week?

If this is true, whats up with all the fancy low carb diets?

[SideSteal]

For example if my maintenance calories is 2000 and I want to lose 1 lb per week, as long as I get in 1 g protein per pound of body weight and consume 1500 calories, I will lose a pound of fat per week?

If this is true, whats up with all the fancy low carb diets?

You will lose approximately 1lb of bodyweight per week but there are other factors, hence the term approximate. In order to minimize lean losses you should intake adequate protein and lift heavy. You will STILL lose some lean tissue as I understand it (msmoob could explain this much more precisely), and your goal is to do what you can to maintain your muscle mass while cutting.

People (misinformed people) believe carbs are the enemy and that they cause fat. People also still believe that you need to eat 6 times per day to stoke your metabolic fire, and that you have a 30 minute anabolic window after lifting, and countless other items...

[ScSc0rP]

you'll lose a pound of lbm, your actual weight lost will be even higher due to water weight loss, salt, etc. Of that one pound of lbm lost, not all of that should be fat, the reason why you lift weights is so your body releases hormones that tell it to prioritize fat loss and not muscle loss. This is a rough guideline, there are actually circumstances where you can gain muscle and lose more than a pound of fat depending on how your body metabolizes what you eat, that is why it is extremely important to lift while cutting. The net loss should always be one pound of lbm though.

[otterakl]

you'll lose a pound of lbm, your actual weight lost will be even higher due to water weight loss, salt, etc. Of that one pound of lbm lost, not all of that should be fat, the reason why you lift weights is so your body releases hormones that tell it to prioritize fat loss and not muscle loss. This is a rough guideline, there are actually circumstances where you can gain muscle and lose more than a pound of fat depending on how your body metabolizes what you eat, that is why it is extremely important to lift while cutting. The net loss should always be one pound of lbm though.

You are confused. LBM=lean body mass, aka NOT fat. LBM and fat are COMPLETELY separate things.

OP, you will likely lose around 1 pound per week at a 500 kcal deficit. If you are lifting heavy and eating adequate protein, most (if not all initially) will be fat and/or water. Good luck!

[bdrusse]

If this is true, whats up with all the fancy low carb diets?

my guess is that people always have and always will underestimate how much they eat when eating carbs. That or try will eat them and track them right, then be hungry again causing them to over eat.

Carbs are very calorie dense and don't stick with you long. Those with weaker will power may grab more food because they are still hungry. Simple solution? Create a diet that takes them off the table as an option. Then advertise it as carbs are the devil, not your lack of will power. It's hard to overeat on chicken and veggies only.

My .02

[nlite2000]

my guess is that people always have and always will underestimate how much they eat when eating carbs. That or try will eat them and track them right, then be hungry again causing them to over eat.

Carbs are very calorie dense and don't stick with you long. Those with weaker will power may grab more food because they are still hungry. Simple solution? Create a diet that takes them off the table as an option. Then advertise it as carbs are the devil, not your lack of will power. It's hard to overeat on chicken and veggies only.

My .02

Plus, if you eliminate carbs, it's very, very tough to meet maintenance. Bam, that's the "metabolic magic" of low-carb diets.

[trev71]

For example if my maintenance calories is 2000 and I want to lose 1 lb per week, as long as I get in 1 g protein per pound of body weight and consume 1500 calories, I will lose a pound of fat per week?

If this is true, whats up with all the fancy low carb diets?

Your missing an important factor..

Working out with weights 3+ times per week.
The protein is to help offset muscle loss, as is working out with weights.

The idea being, stay strong ( or get stronger ) and burn off that fat.

Yea, it works. Lost 25ish lbs of fat from Jan through March... and kept that **** off too

[belairdfence99]

For example if my maintenance calories is 2000 and I want to lose 1 lb per week, as long as I get in 1 g protein per pound of body weight and consume 1500 calories, I will lose a pound of fat per week?

If this is true, whats up with all the fancy low carb diets?

Low carb diets are effective for some people because fat/protein makes them feel full and they do not overeat. However, they are ineffective because many people get intense urges for carbs after being denied them for a while.

If you lower your calories too low, you will gain some muscle (as you will always do almost inevitably). But the slower and more disciplined you lose weight, the more muscle you will keep (granted you keep lifting).

[SocratesTX]

Eat less and you'll lose weight. Eat cheeseburgers and hot pockets if you want as long as you eat at a deficit you'll drop weight...for many other reasons, that's not advised of course, but it doesn't discount the fact that you'll lose weight.

[BigW3rd]

If this is true, whats up with all the fancy low carb diets?

Marketing, they want you to buy their diet programs so that you can line their pockets. Fat loss is an easy concept, the hardest parts are accepting the fact that it's really just calories in vs calories out and then committing to it.

[Delgadido]

glycogen depletion, low sodium intake are usually affiliated with low carb diets. Yes this is weight loss but it isnt true fat loss.

high protein low carb, mod fat,- lack of performance in the gym
high protein mod carb, low fat - low hormonal levels, bad mood
Balance it out with low-mod of both.

you only need .75g per lb of bodyweight imo. no point of having a super high protein intake if you cant perform to maintain the muscle mass and strength

[nellyg619]

Yeah people seem to forget carbs are muscle sparing. Can't believe all that crap I used to believe back in the day thank you leangains!!

[Over1200]

It is important to restate:


Lift while you cut! if you don't, you WILL lose weight, but you'll be a skinny-fat dude in the end, and likely even more unattractive then you were at the start.

[sling787]

Regarding lifting heavy, how heavy should I be lifting? I bulked up lifting in the 6-8 rep range. So should I try to maintain those reps or should I be lifting even heavier in the 3-5 rep range?

[SideSteal]

Regarding lifting heavy, how heavy should I be lifting? I bulked up lifting in the 6-8 rep range. So should I try to maintain those reps or should I be lifting even heavier in the 3-5 rep range?

If bulking in the 6-8 rep range worked for you from a training standpoint, then you can do the same while cutting.

[ghattanj]

Regarding lifting heavy, how heavy should I be lifting? I bulked up lifting in the 6-8 rep range. So should I try to maintain those reps or should I be lifting even heavier in the 3-5 rep range?

here's what u need to know:

1. eat 1 g of protein per lb of body weight
2. eat 10 - 20% below maintenance
3. lift 3 - 4 days a week

you will lose weight if you follow these rules. GUARANTEED.

every other single question you want an answer to will be found through trial and error. not sure how heavy to lift? find the weight / rep scheme that exhausts your muscles the most. not sure what your maintenance is? track your weight every single day after eating the same amount of calories every day and calculate how fast you are losing. if too fast, increase cals. if too slow, decrease cals.

[Koreankd1]

here's what u need to know:

1. eat 1 g of protein per lb of body weight
2. eat 10 - 20% below maintenance
3. lift 3 - 4 days a week

you will lose weight if you follow these rules. GUARANTEED.

every other single question you want an answer to will be found through trial and error. not sure how heavy to lift? find the weight / rep scheme that exhausts your muscles the most. not sure what your maintenance is? track your weight every single day after eating the same amount of calories every day and calculate how fast you are losing. if too fast, increase cals. if too slow, decrease cals.

This. But question, how do we know what our calorie maintenance is? You have a website that can calculate it for you?

[LengthyLifter]

This. But question, how do we know what our calorie maintenance is? You have a website that can calculate it for you?

the best a calculator can do is a rough estimate. it's a good start, but for a better estimate you have to track calorie intake and weight loss and figure it out for yourself.