Hi guys, i’m currently bulking on 3200 cals looking to drop down to 1800 cals to cut (i’ve found this most effective in the past).
what is the most effective way of dropping the cals to not lose muscle - is it OK to just drop down by cals 700/wk over 2 weeks or does it need to be slower than that? I’m currently 82kg, 5ft9, something like 17% bf.
Update: All, thanks for the comments. To answer a few questions;.
@JFG - yes, this is the goal, but I thought if your BF gets too high it is harder to put on muscle i.e. it is better to not get too fat?
@pitbill There is some science behind my numbers - I’ve tried 2500 cals before to get leaner and quite simply nothing happened. At 1800 previously I was able to lose body fat quite fast (albeit got smaller over all) but I think I went for a bit too long.
similarly wit the 3200 number, that is the lowest amount of cals I’ve seen to make measurable progress (i.e. +0.5kg/mnth) Although it is obvious that some of this is fat, hence why I have not gone higher than this.
@ Fletch My diet is fairly set during the week and clean-ish. the cals are a combo of oats, milk, chicken, tuna, rice, vegetables (primarily onion, peas, broccoli, beans), whey, some (not too much) pasta, sweet potato, white potato. Weekend I aim for the same macros, but throw in a bit more of a cheat i.e. some bread, peanut butter, crumbed chicken.
@Badger - Will have to look into this program, as per previous comments have not had that much success losing fat on 2500+ cals, but maybe I have not tried this approach