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Is This a Reasonable Calorie Deficit?


#1

Hi all,

Brief background:

Was big into weightlifting in my teens and twenties.
But, had a back injury, and ruptured 2 discs.
Was forced to layoff training for many years.

Just starting 4 months ago, was FINALLY able to lift again after successful rehab.

My body was in flux for years; down to 160, up to 240,
and before recently lifting again, my weight was 200 with a 40 inch waist.

My current stats: 5’11", weigh 213, body fat is about 27%.

I have been eating 2000 calories per day, eating about 220 grams protein, 125-150 grams carbs, and the rest fat calories.

My strength continues to go up, my bodyweight is actually going UP!

I went from 40" waist at 200lbs, to a 34" waist at 213lbs.

I discovered through my doc my body had QUIT producing testosterone due to years of pain Med use. I have been on injectable Test Cypionate 2x per week, small(ish) dose of .5ml per injection. (Bottle says 1 ml per 200mg liquid).

I must be recomping my body, because I can see all the muscle I’m gaining, but I want to lose the fat, which is all around my abdomen.

So should I cut my calories below 2000?

I don’t know where to go; it’s crazy to gain muscle on such relatively low calories. I know probably NO ONE would complain about gaining muscle, but I’d rather simply keep what I have and lose the fat FIRST.

The Katch-McCardle calculator says my TDEE is 2941, and Harris-Benedict says my TDEE is 3400.

I lift heavy 5 days a week, 90 minutes each session, and do no cardio.

Thanks for any opinions you guys care to share!


#2

If I had lost 6 inches on my waist while gaining 13 lbs in 4 months, I wouldn’t even consider changing anything about what I was doing.


#3

Yeah, I can’t argue with success :slight_smile:

I just find it weird that I’m gaining muscle on 2,000 calories…it makes me a little concerned that I might have to eat like 1,000 calories to lose the rest of the fat on my abdomen!


#4

I would say keep doing what you are doing as of now. Once you have stopped producing results that satisfy you, I would add a couple hundred calories to your day every few weeks. As you add more food slowly implement cardio sessions (20-30 minutes per session). Once you have worked the calories up, possibly to your recommended maintenance calories begin a slow cut with more cardio sessions. Go off by feel at the end of the day, the progress it sounds like you are making is impressive, congrats!


#5

Thanks for the reply, much appreciated !

Im going to get some photos done for a 3 month transformation, which hopefully, will go well!

Have a good week :slight_smile:


#6

Sounds like you’re getting great results @speedyone, well done! I don’t think I can add much more to what seems a successful routine for you.

The only things I would consider adding are the ones @thebigging mentioned. A great addition would be some short and intense cardio and a small calorie surplus, if you feel you’re platoing.

Great work man, let us know how it’s going.

-George
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