Adjusting from high deficit diet Adjusting from high deficit diet

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Thread: Adjusting from high deficit diet

  1. #1
    Join Date
    Oct 2018
    Location
    Switzerland
    Posts
    5

    Default Adjusting from high deficit diet

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    After much indecision, took advantage of the lockdown and doubled down on the deficit. For the best part of the last 6 months Iíve 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 Iíve plateaued for the last few weeks and dialing back calories even more doesnít 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.

  2. #2
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    3,167

    Default

    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.

  3. #3
    Join Date
    Oct 2018
    Location
    Switzerland
    Posts
    5

    Default

    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?

  4. #4
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    3,167

    Default

    Not if you care about your lifting performance.

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