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Calorie deficit arrangement

Discussion in 'Sports Arena' started by Adam123, Jan 14, 2019.

  1. Adam123


    Joined: Jan 11, 2009

    Posts: 765

    Hi all,

    I'm playing around with my calories at the moment after putting on a bit of fat.

    I'm currently around 229lbs/104kg - 180cm, 28 years old, on my feet for 8-10 hours a day, 5 days a week at work. Fitbit reckons I burn around on average 4000 calories a day and make 15000 steps a day (for what that's worth).

    I have started back lifting and also building my running back up again. I've had about 6 months off after running / gyming casually for the last 5 or so years.

    I have eaten 2300 calories a day for the last 2 weeks and lost just over 3lbs each week.

    Number stuff:
    16100 cals weekly total,
    macros % C/F/P 30:40:30
    165g C / 93g F / 149g P.

    I want to slow this down a bit to 2lbs a week as to avoid losing any of the muscle I (may) still have.

    Energy wise i'm fine and am quite happy on the 2300 calories from a quantity of food point of view.

    How would eating 2300 calories for 5 days and 4000 calories for 2 days work out (19600 weekly total) instead of upping my daily to 2800 for the same weekly total?


  2. tom_e

    Man of Honour

    Joined: Dec 26, 2003

    Posts: 26,274

    Location: West mids

    As long as you're still in deficit for the week it doesn't matter how you space that out through the days
  3. BennyC


    Joined: Sep 25, 2006

    Posts: 13,683

    Location: Buckinghamshire


    If you don't want to eat a higher volume of food but want to increase the calorie content chose some energy dense sources like oily fish, nuts/nut butters etc.

    If you can lose a similar amount of weight eating more, exhaust this option. It's low hanging fruit.
  4. Dalandius


    Joined: Jan 5, 2014

    Posts: 234

    Considering you tend to lose weight faster in the first few weeks, I personally would continue what you are doing.
  5. Adam123


    Joined: Jan 11, 2009

    Posts: 765

    Cheers for your replies

    Sounds like I can have a couple of piggy days then soon :)

    Yeah, I've already swapped 2 portions of chicken thighs down to 1 portion of breast and 1 portion of thighs per day (not everyday) to allow more food, damn 9 calories per gram of fat.
    Yeah, figured the first week was water weight n such. Probably be looking to make some tweaks in weeks 3/4 if it stays over 2lbs a week and if i i feel less energetic on runs / in the gym.