i know theyre are a bunch of people asking this, but im seeing different responses. i used the iifym calculator, and it says i need 27-2800 calories to maintain. so im doing a deficit of 500, and eating 2300 calories a day. on track to lose a pound of fat a week. eating well over 200g of protein a day and i weigh about 167, under 100g of carbs a day.
my question is what happens if im not hungry one day, and i have a deficit of 900 as opposed to 500. and what if this happens multiple days. how will that big of a deficit affect muscle mass? assuming i get over 230g of protein a day?
Thread: Too much calorie deficit?
03-26-2014, 09:15 AM #1
Too much calorie deficit?80% alpha
team pharmacy class 2020
"In the church of iron, Jesus demands one more"
03-26-2014, 09:40 AM #2
03-26-2014, 09:41 AM #3
- Join Date: Aug 2009
- Location: California, United States
- Stats: 5'11", 207 lbs
- Posts: 24,503
- Rep Power: 70622
03-26-2014, 09:44 AM #4
03-26-2014, 09:47 AM #5
- Join Date: Jul 2009
- Location: Santo Domingo, Distrito Nacional, Dominican Republic
- Age: 34
- Stats: 5'11", 185 lbs
- Posts: 1,008
- Rep Power: 282
Bro if you are getting your protein and lifting heavy, you wont have any problems, just be sure to be on a deficit and thats it. protein and fat checked.- Journey Started January 2014 -
Bulking Mode  Goal from 0 to 0
Cutting Mode [x] Goal from 185 to 170
-=G O A L S=- ❚█══█❚
1.Cut from 190 to 170===Jan190-Jun169 [Done]
2.Cut from 170 to 160===Jul169-Sep164 [Failed]
3.Bulk from 164 to 200===Sep164-Aug200 [Done]
4.Bulk from 200 to 220===Aug200-Dec185 [Failed] Got really sick.
5.Cut from 185 to 170===Jan185-Aug000 [In Progress]
)X( Natrulinalol Crew )X( - @wolfitness33
03-26-2014, 11:34 AM #6
Start with a 300 calorie deficit; if your not losing body fat then drop another 100 calories
Bringing you to a 400 calories deficit. Then you repeat the process again if you're still not losing as much BF as you would like. Doing it this way will help you keep muscle during your cut.Joshua Serrano
03-26-2014, 12:27 PM #7
To address your next questions as long as you are strength training and consuming adequate protein muscle losses should be minimized. People can maintain lean mass even while on 800 calorie diets (http://www.ncbi.nlm.nih.gov/pubmed/10204826).
03-26-2014, 12:38 PM #8
- Join Date: Feb 2014
- Location: Bornholm, Denmark
- Stats: 5'8", 165 lbs
- Posts: 2,442
- Rep Power: 3670
With my activity factor set at 1.1, I'm cutting 450 a day (650 with AF at 1.2), and I have no problems so far. I have snacks around the house that I have a bite of every now and then, but I have no cravings or anything. And I certainly don't feel like I'm starving myself.
If anything, I'm snacking more than ever, just way smaller portions. 10g chocolate here, 10g there, om nom nom, gotta get them fats too.
If you want to give it a go, go for it. Just don't starve yourself, but since you're asking about the dangers of undereating, I think you may be fine.
If you are simply not that hungry at the end of the day, try something calorie dense. For instance, get your fats in the evening with a few scoops of ice cream.
03-26-2014, 12:48 PM #9
By DLove86 in forum Losing FatReplies: 10Last Post: 05-25-2015, 03:34 PM
By AspiringDreams in forum NutritionReplies: 5Last Post: 11-10-2011, 08:39 PM
By dexter_586 in forum Losing FatReplies: 17Last Post: 04-22-2009, 10:48 AM
By PurdueChemE in forum NutritionReplies: 3Last Post: 07-31-2007, 08:13 PM