Calorie deficit arrangement

[Adam123]

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?

Thanks

Adam

 

[Adam123]

Cheers for your replies

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

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

This.

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.

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.

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

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.