I have been on TRT since March of this year and I figured it may have an effect upon the subject of my question. Currently on 160mg a week, 212-213lbs, 5’8”, 31 years old, male. Anyway, I just have a general sort of question directed towards caloric deficit. I believe I may have cut calories too aggressively and too early. Or I haven’t cut enough but I doubt it. I was probably consuming 3000+ calories on some days while consuming much less on other days unknowingly without any direction before I began tracking everything July 1st.
I started at what I believed was a caloric deficit of 2400 calories to begin with which I calculated through a tdee calculator. Maybe 3 weeks later, I dropped it to 2300. But then not too much longer after that, I decided to drop it to 2000. Now one reason I did this was to give myself a day or two days out of the week to eat more calories if wanted to treat myself or go out to eat with friends/family. The idea was I could have the freedom of giving myself 2 3000 calorie days or one 4000 calorie day if I desired which would keep my average caloric deficit for the week at 2300. Thing is because I’m mostly hungry for results above all, I’ve had most weeks where I just hit 2000 everyday or maybe go a hundred or so over sometimes.
I’ve been lifting 3-4 days a week and I love to train hard when I do. I also go for walks and sometimes add some jogging and/or sprinting to it or even add a couple hundred pushups and dips to it as well. I’ll do this for anywhere from 1-3 hours. I’ve slowly lost weight on the scale, and I’ve definitely lost fat while gaining muscle, however I don’t feel like it’s been optimal or what I feel could be optimal if I truly knew that I was doing the right thing with my diet. Basically I am not losing weight or even fat as quickly at all as I would imagine or have witnessed online someone who would who’s on TRT, tracks their calories and macros like I do, does the aerobic/cardio activities that I do, and works as hard as I do in the gym.
I don’t know what to do in order to figure out if I’m doing what’s best and optimal for my training and goals. Where or who would I go to for professional help with this? And if I have to do reverse dieting to fix my metabolism if I damaged it, how screwed am I towards my goal? I have a considerable amount of muscle and just really want to be leaner than I’ve ever been. I’m probably around 21-22% bodyfat( could very well be lower but def not higher) but again pretty beefy and want to get down to 10-12% range for the first time ever and perhaps leaner. I just have a feeling I’m not dieting correctly and I am lost on what to do. Thoughts?
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source https://www.reddit.com/r/loseit/comments/qdzzcg/question_about_caloric_deficit_and_perhaps_where/
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