cutting muscle loss?

**pete26** · 02-22-2011, 10:09 PM

assuming i lift with my normal routine how low can calories be dropped before ill starts tolose muscle? i weight about 175 at 5' 7"

**vortrit** · 02-23-2011, 04:15 AM

Below maintenance calories, I believe.

**Built** · 02-23-2011, 06:22 AM

What bodyfat are you currently?

**pete26** · 02-23-2011, 08:22 AM

i've never measured it before but if i had to guess id say 15-20% i feel like 15 lbs. less fat and i would have abs. my arms are about 16" 245 bench 300 squat 365 dead if that helps at all.

**Built** · 02-23-2011, 08:28 AM

That helps a lot.

You can run a significant deficit while cutting - in the beginning, while you're still a bit juicy. The deficit has to drop as you lean out. Now, this is tricky because maintenance also drops as you lean out.

For instance, suppose your maintenance is currently 2700. You could drop down to say 2000 for now - a 700 calorie a day deficit. But you diet for a while and drop ten pounds. Now you're lighter AND less fat - your maintenance may only be 2500 now, plus you're less juicy. You can't run as strong of a deficit. That being said, 2000 a day is now only a 500 calorie a day deficit.

There was a post here a while back on this; I'll try to find the thread and link it here.

**Built** · 02-23-2011, 08:30 AM

Here's the thread: Back to training after 1 year layoff,need help with nutrition...

**pete26** · 02-23-2011, 08:34 AM

i dont have a problen with will power so if dropped down to 1500 cals per day split between 2 or 3 meals for the first week or 2 wld that be fine?

**Built** · 02-23-2011, 10:53 AM

The research suggests you may run a deficit of as much as 31 calories per pound of bodyfat. Did you not try the calculation yourself?

If you are 175 lbs at 15% bodyfat, you carry about 26 lbs of fat. Your maintenance should be around 15 times your bodyweight, which puts it at about 2600 calories. 26 lbs fat x 31 calories/lb fat = about 800 calories, which means the strongest deficit you should run is about 800 calories per day; in other words, you'll consume no lower than 1800 calories per day.

**Snarff** · 02-23-2011, 01:57 PM

Originally Posted by Built

The research suggests you may run a deficit of as much as 31 calories per pound of bodyfat. Did you not try the calculation yourself?

If you are 175 lbs at 15% bodyfat, you carry about 26 lbs of fat. Your maintenance should be around 15 times your bodyweight, which puts it at about 2600 calories. 26 lbs fat x 31 calories/lb fat = about 800 calories, which means the strongest deficit you should run is about 800 calories per day; in other words, you'll consume no lower than 1800 calories per day.

Just the answer I was looking for! (I had asked in my post "realistic" a few post down, but never got an answer

,lol ! maybe I shoulda got straight to the point!)

**pete26** · 02-23-2011, 03:36 PM

thanks, that is exactly what i needed

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