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Adjusting from high deficit diet
After much indecision, took advantage of the lockdown and doubled down on the deficit. For the best part of the last 6 months I’ve been on 1850kcal / day: 200g protein, 15g carbs, 110g fat. This took me from 108kg bw / 30% bf down to 88kg bw / 21% bf. I was actually aiming for 85kg, but I’ve plateaued for the last few weeks and dialing back calories even more doesn’t feel like a good idea.
Overall my lifts are about 20% lower than where they were 6 months back, but I was expecting that. Also as expected, sessions have gotten super exhausting and draining, and my energy levels are at an all time low.
Question: how would I adjust macros to (ideally) keep losing bf but also starting to get my lifts back up? Over the last months I played around a bit with increasing calories, and even a 200cal uplift (on same macros) completely halted my weight loss every time.
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Your goals are not compatible. Either you keep calories low and lose more body fat, or you increase calories, first through carbohydrate calories, and get stronger.
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Thanks. In my scenario would you see any benefit in keeping the caloric deficit but changing macros from keto to a more high-carb / low-fat split?
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Not if you care about your lifting performance.
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