How fast should someone lose weight to keep as much muscle as possible?

[Transhumanist]

I want to cut to 170lbs but I'm not sure if I should do it eating the amount of calories for me to lose about 1 lb a week for about 350 days or do it eating the cals to lose about 2 lbs a week in about 175 days. What would be the best way of going about it?

[mpipes]

Doesnt matter much really, you're going to end up in the same spot either way and if you lose any muscle you can add it back later.

You could also bust ass for 60-90 days and hit 170 that much faster, then get on with adding muscle, saving yourself several months of dieting in the process.

[cnh57811]

31 calorie deficit per day per pound of bodyfat.

Example: 30 lbs of fat x 31 cals = ~ 900 cal deficit per day

This is the max deficit you should run.

[TheMerch]

Here's a good article discussing the pro's and con's of large, med and small deficits:
http://www.bodyrecomposition.com/fat...-or-large.html

Personally I think larger deficits are better until mid/low teens bf%.

[TunaShakes]

31 calorie deficit per day per pound of bodyfat.

Example: 30 lbs of fat x 31 cals = ~ 900 cal deficit per day

This is the max deficit you should run.

Nah Lyle McDonald retracted that when he wrote his PSMF book, providing you don't overdo the cardio, keep protein high enough, you'll lose minimal muscle.

[whiteorc]

Nah Lyle McDonald retracted that when he wrote his PSMF book, providing you don't overdo the cardio, keep protein high enough, you'll lose minimal muscle.

31 is the rate fat leaves fat cells isnt it, how can a constant number be retracted? dont understand.

[cnh57811]

Nah Lyle McDonald retracted that when he wrote his PSMF book, providing you don't overdo the cardio, keep protein high enough, you'll lose minimal muscle.

It still works out to be an appropriate number in most cases. It is a good starting point, seems.

[TunaShakes]

31 is the rate fat leaves fat cells isnt it, how can a constant number be retracted? dont understand.

Nope, your body doesn't work that way or peoples protocols like Every Other Day fasting would result in severe muscle loss. Your body can use a lot more fat per day than 31cal/lb. I referenced Lyle and his PSMF book because it's also proven and puts you on sub 1000 calories.

It still works out to be an appropriate number in most cases. It is a good starting point, seems.

True it doesn't seem like a bad starting point for a regular diet, but if you're going to diet for a longer period of time and are already at a lower bodyfat, (15% or less) then it's probably a good number to stick to.

[scotchchris]

Doesnt matter much really, you're going to end up in the same spot either way and if you lose any muscle you can add it back later.

You could also bust ass for 60-90 days and hit 170 that much faster, then get on with adding muscle, saving yourself several months of dieting in the process.

I second this. I'd start with a big deficit for the first few weeks at least, whether its through cardio and diet or just diet alone. It's always nice to start with a good amount of lbs lost before you change to a more moderate style diet

[Transhumanist]

Nah Lyle McDonald retracted that when he wrote his PSMF book, providing you don't overdo the cardio, keep protein high enough, you'll lose minimal muscle.

I want to get to 170 so 219-170 = 49
49lbs x 31cals = 1519 cals
I calculated my total calories I need a day plus my activity factor to be 3105.3 cals using the katch mcardle method.

Tunashakes are you saying I can actually cut even lower than 1586 calories a day and still not lose muscle? My bodyfat level right now is about an atrocious 27%

[Kingthumper]

1 to 2 pounds a week and you should be fine with preserving the LBM you currently have.

[TunaShakes]

I want to get to 170 so 219-170 = 49
49lbs x 31cals = 1519 cals
I calculated my total calories I need a day plus my activity factor to be 3105.3 cals using the katch mcardle method.

Tunashakes are you saying I can actually cut even lower than 1586 calories a day and still not lose muscle? My bodyfat level right now is about an atrocious 27%

Yeah you would be considered a category 3 as far as bodyfat goes with Lyles PSMF diet. You'd be at around 800 calories/day with his occasional cheat meals / refeeds. The more bodyfat you have the longer you can do this without having to worry about muscle loss. The disadvantage is that sticking to a 800 calorie diet is extremely hard long term.