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  1. #1
    Registered User acehunter27's Avatar
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    Too much calorie deficit?

    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?
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  2. #2
    Registered User acehunter27's Avatar
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  3. #3
    THE OG PBateman2's Avatar
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    Indeterminant. As individuals vary so do results. May lose LBM. Why even risk it.

    Why would your deficit get to 900?
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  4. #4
    Registered User acehunter27's Avatar
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    idk. its my first time cutting so im still making mistakes. not enough cals/meal
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  5. #5
    Muscle GeeK LordWolF's Avatar
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    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.
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  6. #6
    Registered User SerranoStrength's Avatar
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    Originally Posted by acehunter27 View Post
    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?
    You don't want to cut 500 calories from your maintenance calories right away. Especially if its your first time cutting.

    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.
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  7. #7
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    Originally Posted by acehunter27 View Post
    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?
    A couple of major points to address: 1) TDEE calculations are estimates and are easily off by hundreds of calories; 2) reducing caloric intake reduces BMR and therefore TDEE so TDEE is a moving target you're going to have to adjust to. You may have to reduce intake below 2,300 calories just to see continued losses.

    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).
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  8. #8
    <WittyComment/> Mncdk's Avatar
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    Originally Posted by SerranoStrength View Post
    You don't want to cut 500 calories from your maintenance calories right away. Especially if its your first time cutting.
    You shouldn't generalize that hard. Why shouldn't he be able to handle a 500 kcal deficit?
    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.

    OP
    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.
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  9. #9
    Registered User acehunter27's Avatar
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    Thanks Guys.Huge Help
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