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Calorie deficit without losing muscle mass (Read 78 times)

morphex


    Hoi.

     

    I did a check recently on a machine, and found I was too fat, that I had too much body fat. I also have a bit more muscle than what was expected.

     

    I'm aiming for a triathlon in the middle of July, so I was wondering what kind of calorie deficit I can do without loosing muscle mass.

     

    500 calories a day, should equate to about 0,5 kg of body fat per week.

     

    My basal metabolic rate is 2000. I exercise quite a bit, and i have an active daily life.

    On Instagram at https://instagram.com/morphexx

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    Christirei


      I'm aiming for a marathon in May and want to shed about five pounds while training, i'm reading matt fitzgerald's book Racing Weight, he has really sound principles for maintaining enough calories for effective training but trimming out the extra stuff to help get you to where you want to be. i found it at the library, you might check it out

      morphex


        The library didn't have that one available.

         

        Also, I'm looking for short simple answers - not hundreds of pages to plow through - I don't have the time or energy for that now. 🙂

         

        If it was a book read for entertainment - that would be something else. And I guess I should read a good book soon.

        On Instagram at https://instagram.com/morphexx

        On Twitter at https://twitter.com/blogologue

        Blogging at http://blogologue.com

          Short simple answer, in order of priority:

           

          1) Focus on the training.

           

          2) Make sure you eat enough to maintain your energy level.

           

          3) Losing 0.5 kg per week while maintaining muscle mass is difficult.  Better to try for 0.5 to 1 kg per month.  You are better off a few kg over your ideal weight than undernourished.

            There is/was a great documentary on this on Netflix...

             

            I think it was called.... I want that body, or something like that....about a 50yo man who was determined to get a 6 pack at all costs....

             

            he trained naturally with a trainer/bodybuilder.... it really shows some good info.

             

            basically if you need 2000calories a day...think more like 1900 calories/day than 500/day, that'll put you in starvation mode and not help at all and probably eat up your muscle....

             

            long easy cardio....helps burn fat....

             

            personally I prefer the long term approach..... exercise regularly....try to eat well, don't starve....and it'll happen.

             

            good luck!

            300m- 37 sec.

            morphex


              Ok. Yes, I would have liked a slower process, but I have to lose some weight by mid July, so it'll be a bit brutal.

               

              I guess maintaining my current strength, losing weight and increasing my cardio is what I'll work agressively towards.

               

              Will let you know how it goes. I took an advanced test of my body composition - weight, water, fat, muscle, bone etc. - I'll share the results here in a couple of months along with strength.

              On Instagram at https://instagram.com/morphexx

              On Twitter at https://twitter.com/blogologue

              Blogging at http://blogologue.com

              morphex


                I'm down about 3 kilos in 3 weeks. According to this machine I had a basal metabolic rate of 2000 calories a day.

                 

                I've aimed at that / 2500 calories a day. Some days a little bit more.

                 

                No or little candy, no alcohol.

                 

                👍

                On Instagram at https://instagram.com/morphexx

                On Twitter at https://twitter.com/blogologue

                Blogging at http://blogologue.com