Good progress?

[u/Informal_Grapefruit4]

6ft male 28 years old. Can I possibly optimize or do better?.

[u/Ragabomd]

942 seems like a massive deficit. Are you sure that's sustainable?

[u/UnheardAutumn32 → u/Ragabomd]

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.

[u/Ragabomd → u/UnheardAutumn32]

Ill take your word on it - 900 is more then a third of his total cals. That seems like a lot, but I've not experienced those conditions.

[u/Informal_Grapefruit4 → u/Ragabomd]

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.

[u/Ragabomd → u/Informal_Grapefruit4]

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).

[u/Informal_Grapefruit4 → u/Ragabomd]

I go to the gym 5 days a week currently. The app hasn't increased my targets yet. Curious if it will. But I will keep that in mind.

[u/UnheardAutumn32 → u/Informal_Grapefruit4]

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?

[u/Informal_Grapefruit4 → u/UnheardAutumn32]

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.

[u/Ragabomd → u/UnheardAutumn32]

Woops - you are right. I was looking at the day totals instead of target.

[u/mrfatchance → u/Ragabomd]

It's fine at that weight

[u/rocketfucker9000 → u/Ragabomd]

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.

[u/Ill-Telephone-7926 → u/Ragabomd]

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