Help on choosing my calories to cut please

[Peter1326]

So I have been loosing weight since August 27th, went from 255 to 237( was 260 days before). First weeks weight was shedding off fast, even though I would overeat my calories which were around 2500ish, then I set my calories to 2350. Now weight loss seems to slowed down a lot might even say stalled. Though last Saturday was my cheat day and didn't count calories, I did wait til 4 Pm to start pigging out though. But I gained 3lbs after that day to 243 and I felt like ****. Now I been fasting til 2pm with fasted weight lifting and cardio. I'm so frustrated with the weightloss because 2350 is so little but weight doesn't seem to go down, I'm gonna start eating 2150 a day now. Does that seem good? I'm 5'10 @238 . Also side note even though I'm fat I still have a lot of muscle. Also before my weightloss I swear I would eat more than 5k calories a day now that I know what 2300 calories are. Please help guys, thank you

[Vandeman17]

stop with the cheat meals and try to incorporate the foods you enjoy into your daily caloric goal. You bust your tail all week just to blow it with a cheat meal...

Are you working out or just cutting calories? Are you accurately tracking your calories?

[Peter1326]

stop with the cheat meals and try to incorporate the foods you enjoy into your daily caloric goal. You bust your tail all week just to blow it with a cheat meal...

Are you working out or just cutting calories? Are you accurately tracking your calories?

I'm counting everything I eat and measuring portions and what not. I work out, been for 2.5 years so I have good muscle mass to go along with it and started doing fasted cardio/lifting. And that was my first cheat day but made me feel like **** so I won't again. Even though someone told me thats just water retention and will go away but still I'd rather not anymore. I also use my fitness pal to track calories. I'm trying to at least be at 215 at October 20th.

[dest0]

What's the point of being in a let's say 500 calories deficit for a week, then you pig out and eat all these calories on the weekend? If you're not losing weight, you're not in a caloric deficit, simple as that.

Stop having a cheat day/meal or whatever it is you call it, and stick to your calories.

As long as you're hitting your protein minimum of 0.8g/lbs of body weight and fat minimum of 0.40/lbs of body weight, the rest of these calories are up to you as to how you want to distribute, eat them..

[Heisman2]

It really isn't healthy to lose 20 pounds in a month at your current weight. You're likely to lose a lot of lean body mass in doing that and you'll be much more prone to regaining the weight in the future.

[Peter1326]

What's the point of being in a let's say 500 calories deficit for a week, then you pig out and eat all these calories on the weekend? If you're not losing weight, you're not in a caloric deficit, simple as that.

Stop having a cheat day/meal or whatever it is you call it, and stick to your calories.

As long as you're hitting your protein minimum of 0.8g/lbs of body weight and fat minimum of 0.40/lbs of body weight, the rest of these calories are up to you as to how you want to distribute, eat them..

Oh I won't have a cheat day again, but thing is my calorie defecit is way beyond 500 calories a week. Like I mentioned I would eat more than 5000 a day estimated.

[Peter1326]

It really isn't healthy to lose 20 pounds in a month at your current weight. You're likely to lose a lot of lean body mass in doing that and you'll be much more prone to regaining the weight in the future.

I know it's not the healthiest but I got too fat and disgusted with how I looked. I am planning on once I reach my weight goal, eating at maintnece for a long time. And you think I'll loose a lot of lean mass? I would think my body has lots of extra fat stores to burn before It would go to my muscle. I just hit a 10lb PR at 525 on my deadlift yesterday.

[Vandeman17]

Oh I won't have a cheat day again, but thing is my calorie defecit is way beyond 500 calories a week. Like I mentioned I would eat more than 5000 a day estimated.

If your deficit was way beyond 500 calories per week it is physically impossible not to lose weight. Not calling you a liar, just maybe you are tracking wrong or your tdee estimate is incorrect.

[Heisman2]

I know it's not the healthiest but I got too fat and disgusted with how I looked. I am planning on once I reach my weight goal, eating at maintnece for a long time. And you think I'll loose a lot of lean mass? I would think my body has lots of extra fat stores to burn before It would go to my muscle. I just hit a 10lb PR at 525 on my deadlift yesterday.

It would be very unlikely to lose 20 pounds in a month without a significant amount being lean body mass. That said, if you want to do it for your mental health then go for it. Congrats on your PR.

[Peter1326]

You think it's just me being impatient? Since I saw weightloss so fast first 2 weeks and after slowed down. But your proabbly right, I think I might order a food scale because I measure my meat with cup measurements, which Its not as accurate.

[Peter1326]

It would be very unlikely to lose 20 pounds in a month without a significant amount being lean body mass. That said, if you want to do it for your mental health then go for it. Congrats on your PR.

All my strength is their except on my bench probably went down a bit. But even if I do loose muscle, it's better to be in a healthy body fat. After all theirs muscle memory.

[boo99]

You think it's just me being impatient? Since I saw weightloss so fast first 2 weeks and after slowed down. But your proabbly right, I think I might order a food scale because I measure my meat with cup measurements, which Its not as accurate.

Well yea, what's that rush to lose so fast, are you stepping on stage soon?

Though I've been in that place where I wanted to speed up my cut/weight loss with PSMF, but never again

I did notice strength declining fast with lifts and likely lost some LBM despite jacking up my Pro, so nowadays I lose slowly

[Heisman2]

You think it's just me being impatient? Since I saw weightloss so fast first 2 weeks and after slowed down. But your proabbly right, I think I might order a food scale because I measure my meat with cup measurements, which Its not as accurate.

Everyone loses quickly at first due to decreased glycogen, sodium intake, and water.

[Peter1326]

Well yea, what's that rush to lose so fast, are you stepping on stage soon?

Though I've been in that place where I wanted to speed up my cut/weight loss with PSMF, but never again

I did notice strength declining fast with lifts and likely lost some LBM despite jacking up my Pro, so nowadays I lose slowly

Alright well can you guys give me a good calorie range that's overall better? I'm new to all this calorie counting. I have lost weight before I worked out went from 236- 203 in like 3-4 months just eating healthier and cutting out bad stuff with cardio and weight training but that won't work now

[boo99]

Alright well can you guys give me a good calorie range that's overall better? I'm new to all this calorie counting. I have lost weight before I worked out went from 236- 203 in like 3-4 months just eating healthier and cutting out bad stuff with cardio and weight training but that won't work now

You'll have to find the amount that has you losing 2 lbs or a bit more per week (1% of your weight of 238)

[wesleymazda]

Calculate your TDEE (tdeecalculator.net) and then subtract 500. Get at least .8g/lb of bodyweight in proteins & .4g/lb in fats and lift heavy. Voila!

[Ilikebeef]

You need a deficit of 500 calories a DAY not a week.

Your tdee is like, 2500 from the calculators I looked at. You should be eating 2000 calories a day, maybe 2100.

a pound is roughly 3500 calories.

Deficit of 500 a day x 7 days = 3500. Weight loss of 1 pound per week.

[Peter1326]

You need a deficit of 500 calories a DAY not a week.

Your tdee is like, 2500 from the calculators I looked at. You should be eating 2000 calories a day, maybe 2100.

a pound is roughly 3500 calories.

Deficit of 500 a day x 7 days = 3500. Weight loss of 1 pound per week.

Perfect man, I started 2150 caloires a day with 16:8 fasting (fasted cardio and lifting) and it's a really good combo. I'm at 236 today

[dest0]

Perfect man, I started 2150 caloires a day with 16:8 fasting (fasted cardio and lifting) and it's a really good combo. I'm at 236 today

Just weigh yourself daily in the morning after going toilet. Record a moving average, and that's when you aim for ~1lbs.

It might take over a week for your true weight loss numbers to kick in due to weight fluctuation at first.