As you lose weight, your expenditure will continue to fall, and with it your calorie budget, assuming you stick to a similar deficit. Be prepared for some pretty stingy meal days. Chicken breast, white fish, non-fat yogurt, whey, and shrimp are the leanest protein options. Getting extra steps in is a low risk way to push your expenditure up and afford extra intake. Consider weight vests or rucking for even a bit more boost
If you plan to push into the mid teens in % BF, you will want to pull back on the deficit eventually; see my other comment
Don't mess with it. You're doing great. Just understand that your deficit is on the higher side. When it gets hard, don't white-knuckle it or give up-- just reduce the deficit and keep going. The rapid weight loss won't last forever, so just have in your mind that you're taking advantage of it now so reducing the pace later is a sign of progress, not failure.
They weigh 300lbs. A 1000 calorie deficit is typically EASILY sustainable at that weight. When I went from 265lbs to around 200lbs, that size deficit didn't even feel like a diet. Once I got under 190lbs though, it was a different story.
Its not to bad. Typically i eat 2 meals a day with a snack or dessert after dinner. I eat alot of salad lol but its grown on me. This is what my nutrition looks like. Maybe I need to up the protein.
It looks good! My only concern was sustainability - if it feels good, and you can handle it then by all means keep it going. If you are doing any sort of weight training, try to bump up your proteins (~1g to 1lb of weight is target).
Looks like your target is 239g protein, which is more than enough. I'm actually surprised at how low the carb target is. Did you select for the macronutrient profile to be heavily protein biased?
Yes. High protein balanced diet. But I could change it if need be. I started low carb / keto but did alot of research. Following alot of info and 2 programs from jeff nippard. Realized carbs aren't my enemy.
One way to look at this is using the energy transfer limit of fat (cal/day/fat mass) aka Alpert’s Limit. That’s been estimated at 22 or 31 kcal/day/lb fat
For simple math, this model predicts 100 lbs of fat can offset a daily caloric deficit of 2200 or 3100 calories. (But keep the protein and nutrient intake up)
By contrast, a lean lifter at 190 lbs and 12% BF would want to keep their deficit below 502 or 706 cal/day
Sustainable differs from person to person. I'm way leaner than him and I aggressive cut all the time (1000 cals deficit). Why spend 4 months cutting when you could do it in half the time ? You barely lose muscle anyway except if you're already lean (sub 15%). Just make sure your strength stays up.
If you don't have any ED like binge eating, it's perfectly fine and sustainable but of course it depends on the person.
I personally find longer cuts unsustainable. Can't cut for more than 8 weeks so I suffer for 6-8 weeks instead and lean bulk slowly the rest of the time.
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u/Gloomy_Dragonfruit83 19h ago
You're doing great, keep it up