rate of wight loss

[Quake215]

For those who have cut, what do you find was a good rate of weight loss while maintaining muscle? I was shooting for 2 pounds a week between diet and exercise. simply cutting back my cals will give me a deficit, I know this, but reasonably I wanted to see how much I could lose in 5 weeks...I was thinking 9 pounds.

[JLay87]

Back when I was aggressively cutting I got to like 2.5 lbs/wk without backpedaling on my lifts, though that's just what my body could handle personally. You might or might not be able to do that depending on your situation and how your body handles the cut. 2 lbs/wk is aggressive, but not unrealistic for most.

[Serpentarius]

for you, 1.5 lbs a week is reasonable. For the overweight just starting while lifting, 1% bodyweight per week is a good rate. For those with established strength and muscle mass, slightly lower is MY suggestion.
Im aiming for 1.5 lbs a week which isnt too bad, and do a little cardio so i can increase TDEE.
9 lbs is realistic, thats about 1.8 lbs a week. Some of that will be water so remember Keep your intensity and macros up and you should be golden.

[Quake215]

Back when I was aggressively cutting I got to like 2.5 lbs/wk without backpedaling on my lifts, though that's just what my body could handle personally. You might or might not be able to do that depending on your situation and how your body handles the cut. 2 lbs/wk is aggressive, but not unrealistic for most.

okay, thanks for the input. I'm trying to for as much weight loss as I can without losing strength

[Nhayes91]

Depends on the BF% really. If your TDEE is 2500 and you want to lose 2lbs / week, that's a 1000 calorie deficit putting you at 1500 per day. That's probably too low to sustain for very long. I'd go 500 below maintenance or ~20% below and feel it out from there.

[Quake215]

for you, 1.5 lbs a week is reasonable. For the overweight just starting while lifting, 1% bodyweight per week is a good rate. For those with established strength and muscle mass, slightly lower is MY suggestion.
Im aiming for 1.5 lbs a week which isnt too bad, and do a little cardio so i can increase TDEE.
9 lbs is realistic, thats about 1.8 lbs a week. Some of that will be water so remember Keep your intensity and macros up and you should be golden.

okay, I appreciate that advice man. I definitely have to go hard with cardio

[Quake215]

Depends on the BF% really. If your TDEE is 2500 and you want to lose 2lbs / week, that's a 1000 calorie deficit putting you at 1500 per day. That's probably too low to sustain for very long. I'd go 500 below maintenance or ~20% below and feel it out from there.

I'm not good with acronyms, but I will google what TDEE means...I'm assuming its how many calories I need to maintain my weight.
If anything I wasn't planning on making any drastic changes to my diet, maybe scaling back 200-300 calories and adding some form of cardio on top of that (since you burn calories when you lift as well, though I'm not sure off hand how big/small that number is)

[Mesomang]

If youre wanting to cut and not feel starving all day like I used to, try Intermittent Fasting. My maintenance is 2200, im cutting at 1600, eating in a 6 hour window and feel great. I find it hard to fit my cals into that window eating super clean. Food for thought anyways DYOR, gl.