Hi guys,
I'm 42 male, 90kg, 180cm. Trying to get to 15% bf, current pic attached. Due to some health problems I'm following IF plus keto diet. I eat 2,200 cals. Online calculators have me at 2800 cal for maintenance. Over the last 6 weeks i havent lost any weight (i do look leaner though, so i believe i lost some fat and gained muscle). Should i continue with 2,200 cal or drop them to 2,000?
Thanks.
|
-
06-03-2023, 06:42 PM #1
Not losing weight, lower calories even further?
-
06-03-2023, 07:56 PM #2
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,757
- Rep Power: 33651
As you lose weight you need to readjust and lower your maintenance calories.
Weight loss can stall up to 3 weeks at a time, any longer and you were, in fact, just eating at maintenance that whole time.
So if you want to lose weight now, eat less.
As long as you're not losing more than 1% body weight a week, you're fine in terms of maintaining muscle.
Your proposed 200 calorie deficit would result in 0.4 lbs loss per week, which honestly sounds like a painful experience.
Yes, eventually you will lose enough weight to reach your desired body fat %, but it will take you an unnecessarily long time.
For your weight I would do something like:
500 calorie deficit
160 g protein split into 5 meals, or 32 g protein per meal
70 g fat per day split across meals
Rest of calories from fruits, vegetables, and complex carbohydrates
Cheers brother► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
06-04-2023, 03:27 AM #3
-
06-04-2023, 06:28 AM #4
-
-
06-04-2023, 01:33 PM #52017 OCB Men's Physique Open 4th place
17 MP Novice 4th
18 MP Novice 5th
18 MP 40+ 3rd
18 MP Open 5'10" & under 1st
18 MP 40+ 1st & Overall..Pro Card Won
19 Classic Phys Open 3rd
19 CP 40+ 3rd
19 BB open 3rd
19 BB 40+ 1st..2nd Pro Card
19 BB 40+1st..50+1st...3rd Pro Card
21 BB 40+1st..50+1st..Open 5th..4th Card
Bookmarks