Hi guys,
I am a male, 25 years old, 176 cm weighing 77kg. I have to try to lose weight since January this year, which I have succeeded. That happened in two stages :
January-March : I was 90kg. i used to eat 1800 cal, and train HIIT workouts (Insanity). However, I was not disciplined, so i would drop the weight, put it back again, etc. But i always aimed for the 1800 cal. I weigh the food, cook my stuff mostly.
March-April : I went from close to 85 close 81. When the corona hit, and I could work from home, I focused solely on my diet and training and managed to drop even further in weight. I continued with the HIIT workout, + 16km biking if I went to the office or the gym, and continued my 1800 cal intake.
April-Now : In the beginning of April, I experienced a plateau at 81, and decided to cut my calorie intake to further 1500, and continued with the same physical activity. The result, I'm now 77kg and I feel super good. I built some muscle and dropped in fat
Obviously, I am very happy and satisfied with the results, and I wat to continue on this journey, till my ideal weight of 73kg. The problem is that I started tracking my calorie expenditure during workouts with a smartwatch, and it indicates me that on average, I spend 700-1300 cal as physical activity, outside of my TDEE (depending on whether i add biking or not). Considering that my TDEE is around 2100 cal, my crazy dieting from before had me at an overall deficit of 1300-1900 cal ! Which I was not intending or aiming for, that was just because I did not read enough about the subject. I understand that because of that, my MMRB must have decreased to accommodate for the huge deficit, which woul explain the plateau I am experiencing now for more than 2 weeks. I don't feel sluggish, and I feel great overall. My questions then :
- Should I continue on this path? With this high of a deficit? I don't' have a problem with a 1500 cal diet, and got accustomed to it
-If i need to bump my calories up, to fix my metabolism, how far up should I go ? I still want to lose weight and reach 73kg. My protein intake is almost always 30-40% of the total calories.
- Is calorie cycling the way to go about this? If so, how to go about it ? I m thinking of fixing a 700 cal deficit, and spreading that over the week depending on my physical activity
THanks a lot for the help !
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source https://www.reddit.com/r/loseit/comments/gytmvi/is_1500_cal_and_plus_too_big_of_a_deficit_wil/
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