I have been cutting hard trying to get down to 7-8% so I ended up eating half of what I do what I bulk 1500 vs 3000
My macros were:
15 g fat
About 1500 calories
and I was retaining water, mental focus and sex drive were fading so I decided to switch to:
53g fat (3 tablespoons olive oil)
About 1700 calories
I didn’t lose any fullness/energy by dropping carbs 40g, but water retention in the face has disappeared and my mental focus/sex drive is back in full force.
Even though my calories are 300 higher I felt leaner than 3 days ago when I started eating this way.
Does a fat deficiency cause a lot of problems ? I felt fats were the easiest to cut since 200g potatoes fills me up way more than a tablespoon of olive oil.
I doubt I could cut anymore calories without feeling intense hunger 24/7, adding cardio seems like the next step if fat loss stalls.
You are having problems because you chose the BAD IDEA of a 50% caloric deficit! This is NOT the way to diet, and 1500 kcals is a starvation level for a physically active person! Sure people have gone down this much for SHORT amounts of time, but there is no way one can tolerate this indefinitely. You’re not going about this the right way.
50% is the difference between my bulking and cutting calories.
My maintenance 15lb ago was about 2400-2700. So I am guessing its around 2200-2400 now
Assuming a 2300 maintenance eating 1750 cals doesn’t seem out of the question when trying to reach low single digits.
I also have 2 days per week where I eat 2700 calories increasing both fats and carbs.
How did you come up with this difference?
Who knows what they’re doing and uses or recommends a 50% deficit? No one.
But if you want to continue, go ahead. [/quote]
I think you must have misread a part of my post or I may have mistyped something.
But I am not on a 50% deficit, I am on a 550 cal deficit 5 days a week with 2 days where I eat 400 above maintenance all based on a 2300 maintenance calorie level.