Advice on adjusting calories

[Rk89]

Hi there,

I started cutting on 1st of June. My goal is to loose 1lbs per week to minimise strength loss. I weighed myself in the morning today, I've lost 2 lbs so far. I know intial weight loss is water weight but I'm confused should I keep eating same calories or should I Increase a little. Or should I give one more week to determine accurately.

I'm 5'9 and 170 lbs with 20 BF

And my maintenance calories are around 3000, I'm eating 2200 -2300 per day

My macros are 40C / 30F / 30P

I follow 4 day split upper / lower body split

3 day LISS cardio

My goal is to get down to 10 % BF


Any advice is appreciated.

[Griddlelol]

You're losing weight...why would you increase the calories? 1kg isn't too much for the initial week.

Although...no rest days when you're in calorie deficit?

[cnh57811]

Stay steady with the calories. After 3 weeks, I'd average your weight loss for weeks 2 and 3 and use that as what you're real weight loss pace is. Like you said, first week will always have a greater weight loss due to water and gi content.

[Rk89]

You're losing weight...why would you increase the calories? 1kg isn't too much for the initial week.

Although...no rest days when you're in calorie deficit?

Thanks for the suggestion. I have three day rest between weight training, on those days I do cardio less than 15 mins only, so I consider then as rest days.

[Rk89]

Stay steady with the calories. After 3 weeks, I'd average your weight loss for weeks 2 and 3 and use that as what you're real weight loss pace is. Like you said, first week will always have a greater weight loss due to water and gi content.

Thanks for the suggestion. It's my first ever cut, so I'm bit worried.

[cnh57811]

If your goal is to lose 1lb/week on average, 2lbs the first week is nothing to worry about.

[dipatel13]

Don't use ratios, use minimums: .8g/lb protein and .4g/lb fat, fill the rest with c/f/p as you want.

[Rk89]

Don't use ratios, use minimums: .8g/lb protein and .4g/lb fat, fill the rest with c/f/p as you want.

Yeah I know. I'm getting my macros right, 160 -170 g protein and 70 - 80 g fat. Within in the recommended ratios.

[Rk89]

Hi there, as expected fat loss going steady, First week I lost 2 lbs and in 2nd and 3rd week loss is 1 and 1.2 lbs respectively. So I'm gonna stick with the same calories until I stall. What do you guys think?