I'm 6'1"-6"2, mid forties, been lifting a long time, have a build most would describe as solid, but definitely a little fat. About 275 or so. I would guess 30% boday fat. Not a huge gut but not washboard anymore.
I've lost 20 pounds in 10 weeks, working hard, eating better. Just started fasting twice a week (24 hours each time)...have lost some strength, not much. I also do some pretty heavy aerobics on a fasted stomach too...
Question is, how do I make sure I'm losing just fat? The fasting has caused the weight loss to accelerate...realistically if I eat 2,500 cal 5 days a week and work out 4,000 cal per day, can I lose 4 pounds of fat (15,500 cal deficit per week) per week?, or will my body for some reason lose muscle too? I am upping the protein, no sugar, some veggies...I don't cut out all carbs though, I like them too much and I need some glycogen for my workouts. Workout 3x per week and bike/hike 3x per week. Workouts are heavy but also a lot of circuit training type stuff with minimal rest between sets. I'm gasping for breath and the end of a workout.
What type of fat/weight loss per week should I aim for?