Maximum safest calorie deficit (preparing for contest)

[gytonilas]

Hey guys, I'm planning to start cutting from January. My current TDEE is ~3800. My goal is to get shredded to 6-8 percent of bodyfat for a contest of classic bodybuilding , I dont know what bodyfat percent I have now but I guess it's around 15 , uploaded a pic. I calculated that if I do a deficit of 800 kcal a day I would lose about 12 kilograms/26 pounds of weight by the end of 2015 April. During my cutting cycle I'm gonna to use BCAA's, kre-alkalyn, omega 3 , multi vitamins, L-glutamine and keep protein high (in order to preserve as much muscle as possible). So what do you think , is it ok to have 20% deficit ?

[ArchangelEST]

I'd say borderline harsh, but not too extreme. You should be fine.

If it's your first time getting into contest shape it's going to be a bumpy ride in any case. It can be real hard to hit a deadline properly because it's hard to know how much weight you really have to lose. In the future I'd recommend keeping leaner in the off-season. It's better to keep the deficit smaller during a diet so you have more time to comfortably get into shape.

But it seems like you have a solid plan. More than likely not going to be the most enjoyable diet with that deficit, but if you have the mindset for it, it should be very doable.

[gytonilas]

Thanks , repped for the answer

I'd say borderline harsh, but not too extreme. You should be fine.

If it's your first time getting into contest shape it's going to be a bumpy ride in any case. It can be real hard to hit a deadline properly because it's hard to know how much weight you really have to lose. In the future I'd recommend keeping leaner in the off-season. It's better to keep the deficit smaller during a diet so you have more time to comfortably get into shape.

But it seems like you have a solid plan. More than likely not going to be the most enjoyable diet with that deficit, but if you have the mindset for it, it should be very doable.

[gbullock32]

20% is pretty much the max recommended deficit, should be ok.

Start with nutrition- learning the basics about calorie and macro/micro nutrients and how they will help you reach your goals, read-

http://forum.bodybuilding.com/showth...hp?t=156380183
http://forum.bodybuilding.com/showth...hp?t=136691851
http://forum.bodybuilding.com/showth...hp?t=129523333
http://forum.bodybuilding.com/showth...hp?t=123915821

[gytonilas]

Thank you

20% is pretty much the max recommended deficit, should be ok.

Start with nutrition- learning the basics about calorie and macro/micro nutrients and how they will help you reach your goals, read-

http://forum.bodybuilding.com/showth...hp?t=156380183
http://forum.bodybuilding.com/showth...hp?t=136691851
http://forum.bodybuilding.com/showth...hp?t=129523333
http://forum.bodybuilding.com/showth...hp?t=123915821

[RileyMM86]

Going with the max deficit out the gate is a bad idea. Small changes over time are best in order to keep the most amount of food going into the body. If you can make changes with less of a deficit and spare a little more lean mass in the process, why wouldn't you go that route instead? Cutting too hard too fast will cause larger losses in lean tissue.

[KnowstheSky]

First, shredded is NOT 8% BF. Think 4% instead if you want to be very competitive.

I don't see any mention of a refeed day. If you go low calories (especially carbs) for more than 10 days, your body thinks it is starving and slows down the metabolism to conserve bodyfat. Consider a refeed day once a week where you take in 3500 or so calories. The refeed resets your body metabolism and keeps it jackd up. Add 3 sessions of HIIT cardio for 25 minutes each a week, and your metabolism will be scorchin. You can tell if you lay in bed and you are hot enough to not need covers or just a sheet.