CC09LawAg said:
What is your current weight?
From what I have read, you can lose about 1% of your body weight max a week and maintain muscle, but probably closer to .5% a week to be safe. And try to eat .8g to 1g of protein per pound of body weight - I would probably shoot for a number that is between your current and goal weight - so if you're 220 and want to be 180, I'd try to get 200g in. Then you can lower it as you close in on the 180.
Honestly, I don't even bother tracking fat or carbs. If my energy level feels consistently low during my workouts, I try to add an extra carb with a meal or something but that is about it.
Obviously, you can up your activity level too if you don't do much cardio, but I feel like that is always a dangerous game depending your calorie deficit. Want to make sure your main focus is your strength training so that you don't lose the strength you've built.
This is the part I've been most concerned with I guess, and I think it's just overthinking.
I weigh 200 right now and am up from 195 about a month back (I went on a break of counting strict calories during the break) so I'm only looking to lose that weight plus maybe an extra 5 but over the next few months. I had been at maintenance levels for the month prior to December and was able to maintain at around 200 grams of protein a day not really worrying about carbs or fat as long as I was at or under my 2,200 calorie limit, but now that I have it scaled back to lose .5 pounds a week its going to be almost impossible to get to that amount of protein unless I swap out some fat for extra whey or a can of tuna.
I was just looking for reassurance that I wasn't going too low on the carbs or fat, but I think you're right to just focus on calories overall and protein!
From your followup comment, I was thinking doing 6 week bulk followed by 6 week cut, but I was worried it wouldn't be long enough like you stated you do the 3 month sections which is what I've seen most places. Just want to have the best of both in one, and I'm learning there are no short cuts, it's just going to be tough sledding to get to my goals.
One of these days I'll get my squat up and post my maxs when they get closer to yalls lol