Big Difference Between Severe Deficit And Small Deficit?

[Yeetusthyfeetus]

Im gonna start another short cut tomorrow. I don’t plan on dropping more than 8 pounds.

If I were to want to drop 8 pounds, at 2 pounds a week it’d take only a month. But, if I were to do 1lb a week it’d take 2 months.


I’m not very muscular, but I’m decently lean. I don’t really have a reliable way to determine bf % as all I have are calipers and the handheld machine. Which usually put me at 11-13%. I am almost certain that I am less than 15%.

I want to try to get my last two abs showing, or at least make my top 4 more visible, then go back to my bulk as soon as possible.

During the cut I will almost certainly be receiving at least 150g of protein, and I’ll be eating at 1500 cals. I’m a small guy, 5’7. I’ll also be continuing my training as usual.

So, I was wondering that if I were to be on a more severe cut, (1000 cals) would it have a significant impact on my muscle mass compared to a smaller deficit (500 cals)?

Asumming I keep my protein intake high, and my workouts frequent should I not have to worry too much about the severity of my deficit?

[getbigordie18]

Im gonna start another short cut tomorrow. I don’t plan on dropping more than 8 pounds.

If I were to want to drop 8 pounds, at 2 pounds a week it’d take only a month. But, if I were to do 1lb a week it’d take 2 months.


I’m not very muscular, but I’m decently lean. I don’t really have a reliable way to determine bf % as all I have are calipers and the handheld machine. Which usually put me at 11-13%. I am almost certain that I am less than 15%.

I want to try to get my last two abs showing, or at least make my top 4 more visible, then go back to my bulk as soon as possible.

During the cut I will almost certainly be receiving at least 150g of protein, and I’ll be eating at 1500 cals. I’m a small guy, 5’7. I’ll also be continuing my training as usual.

So, I was wondering that if I were to be on a more severe cut, (1000 cals) would it have a significant impact on my muscle mass compared to a smaller deficit (500 cals)?

Asumming I keep my protein intake high, and my workouts frequent should I not have to worry too much about the severity of my deficit?

I would recommend a goal of losing over 2 months 1 pound of bodyweight per week. Focus on a good workout routine and with the nutrition I keep protein on the higher end for the sake of satiation to keep me from eating too much so I am 205 pounds rn and I eat 225 grams of protein on a cut I bump it up to 240 even as high as 275 grams of protein per day. I don't think it can help you build any excess muscle. I do this for the sake of tissue maintenance and most importantly to keep me from my extreme appetite I get on a cut.You could even bump up calories if you increase training volume or add in cardio. There are many changes you could make. For the sake of simplicity, do a slow cut 300 calorie deficit+increase cardio/training volume(energy expenditure) or do a 500-600 calorie deficit per day.

[ashstaley]

Smaller deficit over a longer period of time. You won't be wearing yourself down, you'll find it easier and honestly an extra month is seriously nothing, it'll fly by! Always do things safely, a 1k calorie deficit is a bit much in my honest opinion. Increase your workout frequency and do a smaller cut of 300 or so. getbigordie18's recommendation of 1 pound per week is good.

[hardyboysare]

I'm new member here and i give you some experience about training and lost my weight. When i start i have 100kg and now I have only 80kg. I start working on me.

Great...... However you have put this up 4 times for 4 different threads yet no advice. Please stop spamming its annoying.

[KMShep]

It’s a cut, you should do it as fast as you can bc it’s also cutting at your muscle.

[SuffolkPunch]

I prefer slower - you might gain some muscle at the same time in a mild deficit - whereas a large deficit can tip you over into muscle atrophy.

[CommitmentRulz]

It’s a cut, you should do it as fast as you can bc it’s also cutting at your muscle.

No. Do not "cut as fast as you can". THAT is how you lose muscle in a cut. A reasonable cut (not fast), with adequate protein and continuing to lift is the BEST way to cut while losing minimal muscle.

[RedRusty]

It’s a cut, you should do it as fast as you can bc it’s also cutting at your muscle.

[Tommy W.]

I

I’m not very muscular, but I’m decently lean.

I want to try to get my last two abs showing, or at least make my top 4 more visible, then go back to my bulk as soon as possible.

Cut to reveal abs then start bulking and lose 'em. Makes sense. Post a pic there's a good chance you shouldn't keep cutting.

[critterbug]

I'd read over this: https://bodyrecomposition.com/fat-lo...or-large.html/

[TyroneFranchize]

there's almost no difference. As long as you get enough protein and lift heavy, u can lose 2 lbs a week and see improvements. I've been anywhere from 800-1100 caloric deficit throughout this whole cut and I'm fine. You lose 1 lb of lbm for every 5 lbs dropped so dont listen to anyone that says smaller caloric deficits maintain ur lbm bc that's impossible as lbm is not only made of muscle mass but also vessel size, water weight, etc...

[Tommy W.]

A lot of deficit size will be dictated by height\weight stats, degree of leanness, etc. 2 lbs a week may be fine for a bigger person and sometimes even more is ok for someone obese. Smaller people will have to run a smaller deficit which means fatloss will be slower, so "big" deficit becomes relative.

A good starting rule of thumb for people with lower to moderate body fat is the deficit should be no more than 30 calories for every pound of fat you carry.
20 lbs of fat? 600 calorie deficit. This is based on the amount of energy that can be excreted from stored fat on a daily basis. It allows for an equation to follow as you lean out. Anecdotally, it works really well. There will be exceptions however it gives you an idea of how much to lower your deficit as you lean out. You also need to figure your maintenance drops as you lean out so figure that too. Maintenance drops about 100 cals a day for every 10 lbs lost.

Understand that when discussing daily calories the number will be an average of a 7 day intake. 5 days of say 1800 calories and 2 days of 2800 calories is not an 1800 calorie daily intake

[samfit7]

I'm just going with 500-600 diff and feeling irritated and extreme craving for carbs. Cutting is the hardest part.

[EjnarKolinkar]

OP it seems like you want to do everything as soon as possible. Fundamentally bodybuilding is the opposite of that plan.

[swsko]

A lot of deficit size will be dictated by height\weight stats, degree of leanness, etc. 2 lbs a week may be fine for a bigger person and sometimes even more is ok for someone obese. Smaller people will have to run a smaller deficit which means fatloss will be slower, so "big" deficit becomes relative.

A good starting rule of thumb for people with lower to moderate body fat is the deficit should be no more than 30 calories for every pound of fat you carry.
20 lbs of fat? 600 calorie deficit. This is based on the amount of energy that can be excreted from stored fat on a daily basis. It allows for an equation to follow as you lean out. Anecdotally, it works really well. There will be exceptions however it gives you an idea of how much to lower your deficit as you lean out. You also need to figure your maintenance drops as you lean out so figure that too. Maintenance drops about 100 cals a day for every 10 lbs lost.

Understand that when discussing daily calories the number will be an average of a 7 day intake. 5 days of say 1800 calories and 2 days of 2800 calories is not an 1800 calorie daily intake

But 30cal for every pound sounds low if you have say 4lbs to lose that's no more than 130cal deficit wouldn't that just make it very slow to lose the last 4lbs ?

[Tommy W.]

But 30cal for every pound sounds low if you have say 4lbs to lose that's no more than 130cal deficit wouldn't that just make it very slow to lose the last 4lbs ?

no. 30 cals for all the fat on your body. 200 lbs at 15% body fat is 30 lbs of body fat. That would be 900 cal deficit per day max.