What's the safest (largest) weekly calorie deficit for a male?

[CuriousBloke]

What is the maximum reasonable daily/weekly calorie deficit a male can aim for, (short sprint), who is considered “very active”, trying to lose weight and trying to build muscle. Someone working out 6-days week—6-days Cardio-4 of those days heavy/intense weight training..

For example,

Is it safe to shoot for a Grand total weekly deficit of --(10,500+) calories week—thus 3 pounds week.??
Doing this for a "short sprint" of 3 months?


This would consist of the following:

“Heave Exercise Days”--(4)-Four
Caloric Intake--- 3400 Calories.
Calorie Burn Meter Total-”Heavy” Exercise Days+BMR = 5323 calories burned.
“Heavy Exercise Days” calorie deficit (2073)

Found through:
4-(Four)--Heavy Exercise Days.
BMR of 2073
“Active” burning 3250 calories day,
Consist of :
--120 minutes Circuit Training-Hard Weight Training (1800 cals).
--60 minute Cardio/Treadmill (600 cals).
--15 minute Intense Cardio/Stairs (500 cals).
--15 minute Intense Cardio/Rowing Machine (350 cals)

End of “Heavy Exercise Days”





“Light Exercise Days”--(2)-Two
Caloric Intake--- 2400 Calories.
Calorie Burn Meter-“Light” Exercise Days+BMR = 3523 calories burned.
“Light” Exercise Days deficit (1123)


Found Through

2- (Two)--Cardio Only Days
BMR of 2073
“Active Burning” 1450 calories day

Consist of
--60 minute Cardio/Treadmill (600 cals).
--15 minute Intense Cardio/Stairs (500 cals).
--15 minute Intense Cardio/Rowing Machine (350 cals)

End of “Light” Exercise Days



Off Day

Calorie Intake—2200 Calories
Calorie Burn Meter—BMR+ 500 cals ”Various” burn = 2573 calories burned.
“Off” day deficit (373) calories



Weekly Grand Total Calorie Deficit—10,911 = 3.12-lbs week.

 

[Ingram]

If only it was that simple...

Looks good on paper, but does it work?

When you reduce calories you can't just drop them hard like that, it's more of a slow reduction. Once you come off that plan you'll gain the weight back beyond fast.

90-95% of your BMR is a good start.

-Ingram

 

[Burning_Inside]

http://www.bodyrecomposition.com/rapidfatloss.html

 

[Sim882]

Just a word re: your calculations.

Do you really think you can burn 500 cals in 15 minutes.

Also, you need to consider net cals burn, not gross calories.

E.g., your 1hr treadmill sessions have a gross burn of 600 cals, but if your general activities, which i assume involve some moving normally, may burn say 100-150. Therefore, your really only increasing the calorific burn by say 450-500 cals.

However, if you decided this audacious exercise plan, keep a blog. It will be interesting to see whether your body can handle this amount of brutal exercise for 3 months, and what are the effects.

Earlier this year I undertook a pretty crazy exercise strategy (not as extreme as yours) and it went well.

I was 72kg, probably 18-19% bf (I have no photos unfortunately). I was 5'6.

10-12 weeks later, I was 65kg, 9-10%. Currently, I look like my avatar (69kg), having bulked up since May. I'm not sure if I was carrying more fat now than after cut (unfortunately, I went overseas for 8 weeks after the cut, and gained 2 kg of fat, but it could have been worse). The first 5 kilos were lost very quickly from memory, the next 2 took longer (but visually were more dramatic). 2 kilos was lost in the first week (no doubt, some water).

I can't precisely recall my workout sessions, but I believe they consisted of
- 3-4 weights per week (i was new to weights)
- 9-10km runs per day
- 1.5 hours of tennis, or 1 hour of squash or badmington on most days
- on some days, I went for marathon cycles (2 hours)

(You can see I did not HIIT))

It's a shame I don't have a record of it, but I was averaging about 3 hours per day of exercise, maybe more.

My legs were always stiff, and I was seeing a physio twice a week because of acute muscle stiffness (I thought doing leg weights would aggravate this, so I never did it, but since then I started doing leg weights and my muscle stiffness has basically disappeared.

I was eating 2000 cals, 40-45/40-45/15 (C/P/F). Very low given the exercise, but otherwise consistent with Tom Venuto's E book.

And it worked - because I was new to weights, I don't think I lost any LBM, most people thought I gained it (although that could be just because it was no longer covered by fat). I used no supps except whey. Surprisingly, I had disproportionately massive and ripped calves from all the running, tennis, squash (they are still 2 inches larger than my arms, and much more ripped, despite never doing calf raises).

I found I didn't experience hunger for 8 weeks on this plan, and then I was always hungry.

What is the maximum reasonable daily/weekly calorie deficit a male can aim for, (short sprint), who is considered “very active”, trying to lose weight and trying to build muscle. Someone working out 6-days week—6-days Cardio-4 of those days heavy/intense weight training..

For example,

Is it safe to shoot for a Grand total weekly deficit of --(10,500+) calories week—thus 3 pounds week.??
Doing this for a "short sprint" of 3 months?


This would consist of the following:

“Heave Exercise Days”--(4)-Four
Caloric Intake--- 3400 Calories.
Calorie Burn Meter Total-”Heavy” Exercise Days+BMR = 5323 calories burned.
“Heavy Exercise Days” calorie deficit (2073)

Found through:
4-(Four)--Heavy Exercise Days.
BMR of 2073
“Active” burning 3250 calories day,
Consist of :
--120 minutes Circuit Training-Hard Weight Training (1800 cals).
--60 minute Cardio/Treadmill (600 cals).
--15 minute Intense Cardio/Stairs (500 cals).
--15 minute Intense Cardio/Rowing Machine (350 cals)

End of “Heavy Exercise Days”





“Light Exercise Days”--(2)-Two
Caloric Intake--- 2400 Calories.
Calorie Burn Meter-“Light” Exercise Days+BMR = 3523 calories burned.
“Light” Exercise Days deficit (1123)


Found Through

2- (Two)--Cardio Only Days
BMR of 2073
“Active Burning” 1450 calories day

Consist of
--60 minute Cardio/Treadmill (600 cals).
--15 minute Intense Cardio/Stairs (500 cals).
--15 minute Intense Cardio/Rowing Machine (350 cals)

End of “Light” Exercise Days



Off Day

Calorie Intake—2200 Calories
Calorie Burn Meter—BMR+ 500 cals ”Various” burn = 2573 calories burned.
“Off” day deficit (373) calories



Weekly Grand Total Calorie Deficit—10,911 = 3.12-lbs week.