When should I start my cut to lose 10lbs for the summer?

[userFFKRS7AJRFX]

My goal is to lose 10lbs and break 210 for the summer. Currently im around 217. Should I do like a 100 calorie deficit and kind of recomp until the summer now, or wait until mid march and cut then at around a 400 calorie deficit? Trying to lose as little fat as possible. Im 6'3 19yrs old, pretty active, lift on my own and then have a team lift and a practice. (on schools track team.)

[EiFit91]

My goal is to lose 10lbs and break 210 for the summer. Currently im around 217. Should I do like a 100 calorie deficit and kind of recomp until the summer now, or wait until mid march and cut then at around a 400 calorie deficit? Trying to lose as little fat as possible. Im 6'3 19yrs old, pretty active, lift on my own and then have a team lift and a practice. (on schools track team.)

You're already really lean, why cut?

[userFFKRS7AJRFX]

You're already really lean, why cut?

profile pic is from most recent summer, im not that lean anymore lmaooo

[Darkius]

If you are lean, a slower deficit is better.
To lose that by summer, 200 cal deficit would be better.

Only issue is the loss will be gradual compared to your water weight fluctuations. You'll be wondering if you are below maintainence or not. But you won't lose muscle and won't be that hungry.

[userFFKRS7AJRFX]

If you are lean, a slower deficit is better.
To lose that by summer, 200 cal deficit would be better.

Only issue is the loss will be gradual compared to your water weight fluctuations. You'll be wondering if you are below maintainence or not. But you won't lose muscle and won't be that hungry.

alright I will do that. Do you think 3000 cals a day is good? my fitness pal had my maintenance at 3350, other tdees say between 3200-3700. Obviously 3700 is a stretch tho

[Darkius]

alright I will do that. Do you think 3000 cals a day is good? my fitness pal had my maintenance at 3350, other tdees say between 3200-3700. Obviously 3700 is a stretch tho

I don't know. Online calculators are just averages. If you are on your feet enough walking around, thst might be accurate. It will take weeks for you to know if you are actually cutting at 200 cal per day.

[EiFit91]

profile pic is from most recent summer, im not that lean anymore lmaooo

Ah got it!

Well you know at what weight you were lean previously, so this should be easy. Just assume you gained no muscle since last time and aim to cut down to that weight, and figure out how big deficit you can handle and then you know how much time you'd need to get down to that weight again. If you gained muscle, you'll reach the target faster.

[userFFKRS7AJRFX]

Ah got it!

Well you know at what weight you were lean previously, so this should be easy. Just assume you gained no muscle since last time and aim to cut down to that weight, and figure out how big deficit you can handle and then you know how much time you'd need to get down to that weight again. If you gained muscle, you'll reach the target faster.

thank you! one thing I gotta remind my self is that when I was that weight (213) I was eating a lot of salt so was holding onto a lot of water lol, so realistically im going to have to aim for like 209 or sum. appreciate the advice!

[Darkius]

You are young enough and fit enough you can lose 0.5%-1% body weight per week without losing muscle, depending how lean you are. Since you are 10 pounds above optimal, 0.5% is likely your limit. So you could lose 1 pound per week. But it likely would make you hungry. Since you have so many months, 1/2 pound per week still works. But you can play around with 200-500 calorie deficit and see what you can sustain.


For me, calculators are pretty accurate. But each person has different habits. Some pace around for 45 minutes, others for 70. Fitter people run more efficiently and burn fewer calories per mile. Your water weight will fluctuate 2-3 pounds, and so will the food in your gut. So you just got to weigh and calculate your food, weight yourself daily, and look for a trend over the week. After a month you will know your maintainence calories and be able to dial in your deficit.


People eating 400 calories above maintenance will put on fat even when lifting, and people who have too big a deficit will lose muscle. Being a healthy weight and leanish is not hard, but getting an excellent physique requires some planning.

[userFFKRS7AJRFX]

You are young enough and fit enough you can lose 0.5%-1% body weight per week without losing muscle, depending how lean you are. Since you are 10 pounds above optimal, 0.5% is likely your limit. So you could lose 1 pound per week. But it likely would make you hungry. Since you have so many months, 1/2 pound per week still works. But you can play around with 200-500 calorie deficit and see what you can sustain.


For me, calculators are pretty accurate. But each person has different habits. Some pace around for 45 minutes, others for 70. Fitter people run more efficiently and burn fewer calories per mile. Your water weight will fluctuate 2-3 pounds, and so will the food in your gut. So you just got to weigh and calculate your food, weight yourself daily, and look for a trend over the week. After a month you will know your maintainence calories and be able to dial in your deficit.


People eating 400 calories above maintenance will put on fat even when lifting, and people who have too big a deficit will lose muscle. Being a healthy weight and leanish is not hard, but getting an excellent physique requires some planning.

yeah alright that makes sense. like you said I have some time to play with. Thank you!

[smokinal]

Haven't read all the replies, but if you aim for 1/2 to 1 lb per week loss, and keep lifting heavy, you won't see any noticeable muscle loss.