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    Registered User Ortiz7983's Avatar
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    High calorie deficit but high protein intake

    Hey guys, Ive been trying to lose 30 pounds. I started fasting 2 months ago and went from 230lbs to 214lbs with no exercising. A month ago from now, I’ve been strength training. Pretty much to make sure I maintain some muscle. The only fat I have to lose now is my gut. I know it’s the last thing to go but I really want this to happen fast.


    I exercise 6 days a week. Monday-upper, Tuesday-lower, Wednesday-upper, Thursday-cardio-forearms, Friday-lower, Saturday-upper, Sunday-off. I do supersets and I rest 1-1 1/2 minutes after a superset. Chest-back-then rest for a minute or minute and a half. Bicep-tricep-rest. Shoulders-traps-rest. 6-7 sets for each body part and I lift where I can only do 8-12 reps and more using proper form. I also take walks with the wife and kid at nights. I currently weigh 204 and my goal is to get to 195 with the major loss from my stubborn gut. The love handles have gone down but I feel like my small gut still hasn’t.


    So here is my concern. I burn 1,000-1,2000 calories a day on exercise and being active. I walk a lot at work and climb stairs as well. My BMR is 2,279. So I basically burn 3,279-3,479 calories a day. I have no problem getting my protein a day. This is what I eat everyday for the past month. Mind you I work out at 5:30 am on an empty stomach. Morning-26g of protein from egg whites and 1 egg=160 calories. 25g of protein from shake of Dymatize 100=100 calories. Lunch, either saltgrass steakhouse grilled chicken breast with asparagus and a Caesar salad with dressing on the side or Chipotle with very little brown rice, double chicken, grilled vegetables, corn, and a tad of sour cream. It’s about 600-800 calories for lunch and at least 55g of protein from either meal. Dinner-same as morning. So I eat the same thing everyday and I only drink water and plenty of it. Nothing else.


    I’m getting at least 150g of protein a day, at least. My lean body mass is supposedly 129.4 so I’m getting more than enough protein daily. Thing is my calories only amount to 1,200 a day the most. Is that good or bad? Will I lose muscle? I do see some muscle definition and my chest, arms, legs, and I do see some gains. Arms and chest are definitely bigger. I’m not sure if these little calories daily is bad or good. I don’t feel bad at all. I have enough energy throughout the day. I wake up ready to work out. I also take pre-kaged before my workout just so you know. Is this large calorie deficit a bad thing? Stomach has gone down when I’m standing up but when I grab my stomach fat with my hands as a curl over, feels like the same fat I had when I was 230. Let me know your thoughts please. Any questions, let me know.

    Navy body fat calculator shows this.
    37 years old
    Male
    5 feet 11 inches
    Neck circumference 16 inches
    Waist circumference 42 inches
    Body fat 28.8%
    Last edited by Ortiz7983; Today at 07:53 PM.
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