dizam
Applying Gnome
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« on: January 29, 2012, 06:08:16 PM » |
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Hello Everybody, Sorry for the newbie question. Will it be bad for me to have a 1000 calories/day deficit? Will I lose two pounds of fat on a week? My BMR is 2000 calories. Will I be ok if I ate 2000 calories and I burn 3000 calories a day, for lets say, two weeks? Will I lose 4 pounds of fat? I'm 6'2" 200lbs. My current body fat percentage is 23%, so I have fat to spare  Thank you, Diego |
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Pullupsftw
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« Reply #1 on: January 29, 2012, 07:04:51 PM » |
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Don't reduce your daily calorie intake by more than 20% or you will lose fat AND muscle. Go to Scooby's website and use his calorie calculator. You wouldn't have to ask a "newbie" question if you read around on his website first.
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dizam
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« Reply #2 on: January 30, 2012, 12:37:15 PM » |
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Oh I see, so I guess in order to have a 1000 calories deficit/day, I should eat 4000 calories/day and burn 5000 (2000BMR, 3000 working out - Not that I could do that in either case)
Why does the body burn muscle if your calorie deficit is higher than 20% of your total calorie consumption? If I eat 3000 calories worth of a balanced food, but I burn 4000, will I lose muscle? Why does not burn fat first? I'm looking for the physiological reasons, mostly out of curiosity.
Thank you,
Diego
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Uglok
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« Reply #3 on: January 30, 2012, 12:45:01 PM » |
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It wouldn't be a problem nor undoable; it would be healthier to go more at a 500Kcal/day rate and with a deficit at 1000Kcal you will probably feel hungry each day. Of course also the lower the deficit the increased likelihood of losing lean mass as well.
Any particular reason why it's 4lbs -- or 2 weeks?
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Woe Is Me
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« Reply #4 on: January 30, 2012, 12:45:24 PM » |
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Take it easy, 1-2 pounds loss a week max any faster rate would result in muscle loss. ( 1 pound of fat = 3500kcal).
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dizam
Applying Gnome
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« Reply #5 on: January 30, 2012, 01:10:50 PM » |
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Uglok : Why would be would be healthier to go more at a 500Kcal/day? Why do you say that "the lower the deficit the increased likelihood of losing lean mass"? I am not sure if I'll be able to sustain a 1000 calories deficit a day for any period of time, but if it will hurt myself, I won't even try. I find that if I push myself hard I get an extra "kick". Besides, I'm on an average of 400 calories/day deficit, and I'm not losing any weight.
Woe is me : Why do you think that losing more than 1-2 pounds a week would result in muscle loss?
I was looking at the stickie by Goldie - The myth about "burning muscle" - Looks like the body doesn't like to convert protein into glucose.
Thank you for your answers,
Diego
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Woe Is Me
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« Reply #6 on: January 30, 2012, 01:18:35 PM » |
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Uglok : Why would be would be healthier to go more at a 500Kcal/day? Why do you say that "the lower the deficit the increased likelihood of losing lean mass"? I am not sure if I'll be able to sustain a 1000 calories deficit a day for any period of time, but if it will hurt myself, I won't even try. I find that if I push myself hard I get an extra "kick". Besides, I'm on an average of 400 calories/day deficit, and I'm not losing any weight.
Woe is me : Why do you think that losing more than 1-2 pounds a week would result in muscle loss?
I was looking at the stickie by Goldie - The myth about "burning muscle" - Looks like the body doesn't like to convert protein into glucose.
Thank you for your answers,
Diego
23% Bodyfat isn't that high, as you get leaner you tend to loose more muscle when on a high deficit, i'll show studies later. Good article on fat loss: Why Big Caloric Deficits and Lots of Activity Can Hurt Fat Loss |
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« Last Edit: January 30, 2012, 01:21:45 PM by Woe Is Me »
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breunor
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« Reply #7 on: January 30, 2012, 08:48:44 PM » |
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As your body loses fat reserves and is fed fewer calories, it will begin to prioritize bodily functions. For example, reproduction is pointless if the parent is already starving, so sex drive/testosterone is reduced, immune function is costly so it's reduced, etc. All of these functions are part of your metabolism and make up the BMR. There are some diets out there designed around a severe cut for a shorter time frame while preserving lean mass, but have limitations. Compliance is a big one; it's one thing to plan for a high deficit and another to stick to it when hunger shoots up. A smaller deficit is easier to comply with, but of course takes longer to complete.
I think Uglok meant "lower" as in fewer calories consumed, so a 1000 deficit was 'lower' than 500 deficit. I think you'd find eating 2500 and using 3000 a good balance that could be followed for a while. Look up Lyle McDonald's Rapid Fat Loss diet if you want to tackle something faster/more severe, but I'll tell you from experience that it's tougher.
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Uglok
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« Reply #8 on: January 31, 2012, 02:29:25 AM » |
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I think Uglok meant "lower" as in fewer calories consumed, so a 1000 deficit was 'lower' than 500 deficit. I think you'd find eating 2500 and using 3000 a good balance that could be followed for a while. Look up Lyle McDonald's Rapid Fat Loss diet if you want to tackle something faster/more severe, but I'll tell you from experience that it's tougher.
Yep, thanks Breunor. I was confused at how I didn't make sense and yes I was unclear before. |
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