LateStarter
New member
Hi All
Going to be starting a cutting cycle after a 6 month newbie recomp. Recomp progress is stalling, so I want to cut, then stay lean and lean bulk next year.
Goal is to cut to from 18% to 10% bodyfat, losing 7.8kg fat and maintaining strength.
I took a DEXA scan today that verified everything, and also provided my TDEE and recommended cutting calories.
History:
-Training consistently since March, gotten substantial newbie PRs
-Recomped from 30% down to 18% bodyfat, same bodyweight
Diet: This has been calculated by the DEXA scan - need critique on this:
Calories = 1972 calories (TDEE is 2682) = 700 calorie deficit, plus I have 1 cheat/refeed day per week (social reasons).
Macros = 50/30/20.
246 Protein
129 Carbs
55 Fats
6 Meals are:
Two protein shakes (pre and post workout)
Breakfast Eggs
Protein/Vege lunch
Afternoon snack (protein shake + fruit)
Protein/Vege dinner
Weekend diet: Mealtimes get compressed, and usually 50% is a cheat day.
Questions:
Is a 700 calorie deficit going to be OK since I get a refeed/cheat day in on weekend? Or am I going to lose too much muscle on this?
If I do Cardio - do I need to reduce my deficit considering my TDEE was calculated taking into account 3-4 workouts per week?
Going to be starting a cutting cycle after a 6 month newbie recomp. Recomp progress is stalling, so I want to cut, then stay lean and lean bulk next year.
Goal is to cut to from 18% to 10% bodyfat, losing 7.8kg fat and maintaining strength.
I took a DEXA scan today that verified everything, and also provided my TDEE and recommended cutting calories.
History:
-Training consistently since March, gotten substantial newbie PRs
-Recomped from 30% down to 18% bodyfat, same bodyweight
Diet: This has been calculated by the DEXA scan - need critique on this:
Calories = 1972 calories (TDEE is 2682) = 700 calorie deficit, plus I have 1 cheat/refeed day per week (social reasons).
Macros = 50/30/20.
246 Protein
129 Carbs
55 Fats
6 Meals are:
Two protein shakes (pre and post workout)
Breakfast Eggs
Protein/Vege lunch
Afternoon snack (protein shake + fruit)
Protein/Vege dinner
Weekend diet: Mealtimes get compressed, and usually 50% is a cheat day.
Questions:
Is a 700 calorie deficit going to be OK since I get a refeed/cheat day in on weekend? Or am I going to lose too much muscle on this?
If I do Cardio - do I need to reduce my deficit considering my TDEE was calculated taking into account 3-4 workouts per week?
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