Should I reduce calories for my current cut?

[sexchampion]

Second week on cut but feel it’s going a bit slow and unsure if I should reduce calories and wanting some opinion. I’m lifting 5x per week using the renaissance periodization male physique templates. I’m also doing 600 calories on the elliptical (using the machine calories burned amount) + 1 LISS cardio session at 45-60 min.

Macros right now are somewhere along the lines of 190 protein,225 carb,60 fat. 2200 calories. The macros are just a guideline and I don’t hit those numbers perfectly. Usually my fats sometimes go down to 45-50 and I eat more carbs. My goal is to keep performance up as best as I can because my training volume is high.

Here is my weight loss sheet from the past 9 days: before I started the diet I had a week where I just ate whatever I wanted. That’s why my first day weigh in was quite high.

Day 1: 186
Day 2: 184.4
Day 3: 182.4
Day 4: 180.4
Day 5: 180.4
Day 6: 179.6
Day 7: 181.0
Day 8: 179.2
Day 9: 177.6

[matthewm1991]

You already seem to have lost quite a bit of weight so I would keep doing what you're doing. Fat loss is meant to be a slow process and being in an aggressive calorie deficit is not recommended and can also be dangerous. Keep weighing yourself and if your weight stays the same for a week or more then think about cutting your calories by about 200 or so, but at the moment you are losing weight so there is no need to reduce your calories any further.

[sexchampion]

You already seem to have lost quite a bit of weight so I would keep doing what you're doing. Fat loss is meant to be a slow process and being in an aggressive calorie deficit is not recommended and can also be dangerous. Keep weighing yourself and if your weight stays the same for a week or more then think about cutting your calories by about 200 or so, but at the moment you are losing weight so there is no need to reduce your calories any further.

Ok I was only asking because I have been weighing around 178-180lbs for the past year. So realistically I haven’t lost much weight at all

[Mrpb]

So you lost 8 pounds in 9 days and you think this is too slow?

Keep calories where they're at assuming you have enough energy to lift with progressive overload.

From now on you should only lose 1 to ~1.5 pounds per week.

[Tommy W.]

Second week on cut but feel it’s going a bit slow and unsure if I should reduce calories and wanting some opinion. I’m lifting 5x per week using the renaissance periodization male physique templates. I’m also doing 600 calories on the elliptical (using the machine calories burned amount) + 1 LISS cardio session at 45-60 min.

Macros right now are somewhere along the lines of 190 protein,225 carb,60 fat. 2200 calories. The macros are just a guideline and I don’t hit those numbers perfectly. Usually my fats sometimes go down to 45-50 and I eat more carbs. My goal is to keep performance up as best as I can because my training volume is high.

Here is my weight loss sheet from the past 9 days: before I started the diet I had a week where I just ate whatever I wanted. That’s why my first day weigh in was quite high.

Day 1: 186
Day 2: 184.4
Day 3: 182.4
Day 4: 180.4
Day 5: 180.4
Day 6: 179.6
Day 7: 181.0
Day 8: 179.2
Day 9: 177.6

The first week or so you'll experience water loss which is the majority of your loss. After that review your calorie intake every 3 weeks. Good progress? Leave things alone. When you have a good consistent loss going drop 100 cals a day from your diet for every 10 lbs of loss and that will keep you from plateauing. Once you get to a certain degree of leanness you'll want to drop fewer calories as you'll end up being too low.

[sexchampion]

The first week or so you'll experience water loss which is the majority of your loss. After that review your calorie intake every 3 weeks. Good progress? Leave things alone. When you have a good consistent loss going drop 100 cals a day from your diet for every 10 lbs of loss and that will keep you from plateauing. Once you get to a certain degree of leanness you'll want to drop fewer calories as you'll end up being too low.

Could you expand on that last part a bit where you mention getting to a certain degree of leanness and dropping fewer calories?

Also I like the 100 calorie drop for every 10lbs lost. I will keep this in mind as I keep progressing.

[Tommy W.]

Could you expand on that last part a bit where you mention getting to a certain degree of leanness and dropping fewer calories?

.

as you lean out and the calories are getting very low you can’t keep up the same amount of a deficit, your 500 per day deficit will need to go down to say a 200 cal deficit as you wouldn’t be able to keep up the same pace and deficit