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I have started a cutting phase 2 weeks ago. Started the diet at 165 pounds, with 17% bf (scale that measures bf in 1% increment, so not very accurate anyway).
Now, I decided to take in 1500-1600 kcal/day, with a 40/40/20 p/c/f ratio, more or less. Doing short rest period workouts, intense every other day more or less, and on the other days I either do HIIT cardio, slow cardio or rest.
After five days I had lost about 800 grams (1.75 pounds). This is the end of my second week, I just measured and I lost, in these last 7 days, 1300 grams more (1.3 kg = 2.86 pounds). I am almost reaching 15%bf I believe. So, that means I am losing on average about 170 grams/day (including my refeed day).
Am I going to fast here, and perhaps doing more harm than good? I notice a little less strength on my lifting when I reach the last days of the week, before refeeding, and I also get very low in energy in the evenings, I have to go to bed soon (no carbs at night!).
So, I want to up my calories a bit, I need suggestions, please. I did this calculation:
If I am losing about 170 grams/day, to maintain I would have to consume about 3000 kcal a day, right?! That seems a lot to me! My calculations were, if I at 1500 Kcal/day lose 170 grams a day, to keep thos 170 grams I have to consume 1500 kcal more (170x9 = 1530 kcal, if all calories come from fat).
I am thinking of trying to up my calories bit by bit and see what happens, maybe try 1700/day these next 7 days, upping my carbs and keeping the protein (about 150g/day) and fat the same.
Sorry for the long post!
If you read all the way down here please let me know what u think!
Thank you!
Now, I decided to take in 1500-1600 kcal/day, with a 40/40/20 p/c/f ratio, more or less. Doing short rest period workouts, intense every other day more or less, and on the other days I either do HIIT cardio, slow cardio or rest.
After five days I had lost about 800 grams (1.75 pounds). This is the end of my second week, I just measured and I lost, in these last 7 days, 1300 grams more (1.3 kg = 2.86 pounds). I am almost reaching 15%bf I believe. So, that means I am losing on average about 170 grams/day (including my refeed day).
Am I going to fast here, and perhaps doing more harm than good? I notice a little less strength on my lifting when I reach the last days of the week, before refeeding, and I also get very low in energy in the evenings, I have to go to bed soon (no carbs at night!).
So, I want to up my calories a bit, I need suggestions, please. I did this calculation:
If I am losing about 170 grams/day, to maintain I would have to consume about 3000 kcal a day, right?! That seems a lot to me! My calculations were, if I at 1500 Kcal/day lose 170 grams a day, to keep thos 170 grams I have to consume 1500 kcal more (170x9 = 1530 kcal, if all calories come from fat).
I am thinking of trying to up my calories bit by bit and see what happens, maybe try 1700/day these next 7 days, upping my carbs and keeping the protein (about 150g/day) and fat the same.
Sorry for the long post!
If you read all the way down here please let me know what u think!Thank you!
not the (little) amount of muscle I have.
