1000 calorie deficit while trying to build muscle?

StoneMan · 10-30-2009, 02:40 AM

I'm not getting much replies on my training log so I thought I'd post here.
My trainer wants me to maintain a 1000 calorie deficit until i drop down to about 240-250 pounds, I'm currently 265. Yet, I'm also lifting. My goal is to stay where I am bodyweight wise, but get my bodyfat levels down to maybe 15%. Is it ok to "lift to build" when you're consuming less than you are burning?

**Kaboom** · 10-30-2009, 04:12 AM

SURE IT IS BUT YOU HAVE TO KNOW THAT THERE IS NO WAY YOU ARE GOING TO MAINTAIN your current weight and drop cosiderable bodyfat

StoneMan · 10-30-2009, 04:55 AM

Quote:

Originally Posted by Kaboom

SURE IT IS BUT YOU HAVE TO KNOW THAT THERE IS NO WAY YOU ARE GOING TO MAINTAIN your current weight and drop cosiderable bodyfat

Yeah makes sense. Since a good chunk of my bodyweight is fat, I can't lose the fat without losing the pounds. Hmm....what is a good bodyfat percentage to maintain for those of us who do not bulk and cut? Is 15% sustainable, and is it a matter of diet and calorie expenditure or are there hereditary issues as well?

**Kaboom** · 10-30-2009, 08:29 AM

hereditary issues wouldnt really have anything to do with it unless you have thyroid issues or something of the like.
Hereditary reasons could make you more prone to being overweight but its up to you to control it.
Personally i think a good walking around bodyfat is around 12%

StoneMan · 10-30-2009, 03:52 PM

Quote:

Originally Posted by Kaboom

hereditary issues wouldnt really have anything to do with it unless you have thyroid issues or something of the like.
Hereditary reasons could make you more prone to being overweight but its up to you to control it.
Personally i think a good walking around bodyfat is around 12%

Cool, thanks Kaboom!

tps154 · 11-02-2009, 12:09 AM

ya second what kaboom said, you might wanna look into a keto diet or a recomp...keto is very effective for dropping fat while maintaining muscle.

StoneMan · 11-02-2009, 02:23 AM

Quote:

Originally Posted by tps154

ya second what kaboom said, you might wanna look into a keto diet or a recomp...keto is very effective for dropping fat while maintaining muscle.

I checked out the keto thread in the nutrition forum, and I definitly wanna try it. My only question is, is that a diet that's suitable to do year-round? Or strictly for pre-contest cutting? I don't compete *yet* so I need a more....normal?...diet.

**Kaboom** · 11-02-2009, 07:12 AM

Personally i dont see why you cant do it year round as long as you are having your cheat meal once a week

tps154 · 11-02-2009, 10:23 AM

Quote:

Originally Posted by Kaboom

Personally i dont see why you cant do it year round as long as you are having your cheat meal once a week

cosign. which keto diet did you look into? the CKD (cyclical keto diet) is the most common one that bodybuilders use. it has a carb reload day which helps the body repair physcially, and helps you mentally too. i would look into it. i think i read that alot of people run it for 8 weeks?? its a tough diet to follow without cheating so i think it would be beneficial to do it for chunks at a time with a week or two in between rather than a whole year

StoneMan · 11-02-2009, 01:05 PM

Yes, the CKD sticky at the top of the nutrition forum. I will definitly look into this. Thanks guys!

StoneMan · 11-02-2009, 01:36 PM

Ok so after reading it again, and peoples experience with it, I realize that I can't do this diet right now. I just started my job 2 weeks ago, it's not insanely physically demanding, but I can't afford 2 months of a drop in energy levels until my body adjusts to using fat as a fuel. I'm constantly walking, bending, reaching, pushing, pulling, and constantly going up and down ladders. If I don't stay on permanently, I will be able to give the CKD a try when spring semester starts in Jan. With my gi bill and what I'm saving now, I will have enough income to not need to work while in school, and not have to worry about the energy issue while my body adjusts to CKD. For now, I will continue my normal diet, though under advice in my training log I'm slashing my calorie deficit from -1000 to -500, and trying to be stricter with my protein intake to minimize muscle loss. Thanks again so much guys!

tps154 · 11-02-2009, 04:39 PM

^ sounds good. you can always do sort of a hybrid CKD, i changed mine up a little as well bc i was too tired during the day. i do more of a Targeted Keto Diet now, eating carbs at times most beneficial, and upping it to around 100-125g per day

**Kaboom** · 11-02-2009, 05:50 PM

man I have been on the diet for 24 weeks!!

pottsy09 · 11-02-2009, 05:54 PM

guys what is the minimum carbs aloud per day on keto?? i think i read some where it was 30g??

as its impossible to eliminate all carbs completely as there are hidden fats etc,

thanks guys.

tps154 · 11-02-2009, 07:13 PM

Quote:

Originally Posted by Kaboom

man I have been on the diet for 24 weeks!!

TKD or CKD? i like the TKD better, more energy and less 'fogginess' (if thats even a word) haha

Quote:

Originally Posted by pottsy09

guys what is the minimum carbs aloud per day on keto?? i think i read some where it was 30g??

as its impossible to eliminate all carbs completely as there are hidden fats etc,

thanks guys.

its impossible to eliminate carbs. ive heard anywhere from 30g-50g. i would stay under 50g per day. try to eat veggies as carbs, definitely avoid simple carbs. also make sure youre getting enough vitamins, as cutting out foods will deplete certain ones (i.e. vitamin C)

**Kaboom** · 11-02-2009, 07:50 PM

CKD man only did carbs on a cheat meal on saturday night but cut them out 4 weeks ago.

On a ckd you consume no carbs all carbs you get will be from indirect carbs such as your dark veggies.You will manage to stay under 30 or 40 grams a day without even trying.

**mindstar** · 11-02-2009, 08:15 PM

I agree that 12% is a fine walking around bf. At 10% the body becomes the most efficient at nutrient partitioning and muscle building, so a lot of folks aim for that...yuo can put on muscle in a calorie deficient diet, but generally not for very long. I've heard some say that if your nutrient sources are top shelf, it becomes easier (but more expensive...think grass fed beef)

However, I would do it in steps. Aim for 15% now and when you get there, then readjust for 12 then 10. Keep in mind that 10% bf at 265 puts you in serious NPC range and is not realistic naturally. I would through out the idea of a weight and go for a look. I guarantee that a 175lbs guy at 8% looks bigger than a 200lbs guy at 20%...and guess what, they have the about the same LBM.

I think that instead of keto, a carb cycling approach would work well for you. It allows you moderate to high carbs on days you train and low carbs on the days you don't. Energy for weights and work and only a couple of ass dragging days a week. I did really well with mine.

tps154 · 11-02-2009, 09:16 PM

^ really good posts kaboom and mindstar. i like mindstar's idea of setting goals at different bfs rather than trying to cut all at once.

StoneMan · 11-03-2009, 12:24 AM

Great advice and help from everyone! Yeah mindstar, 12% will be great, but i realize thats a mid to semi-long term goal. In my disneyland-everything goes-money and the law are no issue-world, sure I'd love to stay at 265 and be single digits in body fat, a la Dorian Yates. But here in the real world, I will set my base line weight as no lower than 200. I liked how my body felt at that weight, any lower and the size of my big as.s skull becomes really apparent! 200 lbs, yoked muscles, and 12% bodyfat, that paints a real nice picture in my mind. Thanks again!

tps154 · 11-03-2009, 02:00 AM

Quote:

Originally Posted by StoneMan

I liked how my body felt at that weight, any lower and the size of my big as.s skull becomes really apparent! !

hahahahaa good stuff man. set the goals, and get to work

215 by summer??

StoneMan · 11-03-2009, 02:08 AM

Quote:

Originally Posted by tps154

hahahahaa good stuff man. set the goals, and get to work

215 by summer??

215 at 15%? I like that; I'm on it bro!

**mindstar** · 11-03-2009, 08:03 AM

jsut take it one day at a time bro and rememer if you fall off the wagon one day...get up, say **** it and get back to the routine. Don't spend time with guilt and all that negative bull****. 215 by summer is a totally realistic goal...though the holidays may be a bit tough...

StoneMan · 11-03-2009, 03:23 PM

Will do bro, I'm really excited about this!

**Kaboom** · 11-03-2009, 04:32 PM

Look forward to watching your progress man.Take some before pics.You dont have to post them yet if you dont want.I like posting mine with after pics lol

StoneMan · 11-03-2009, 09:24 PM

Quote:

Originally Posted by Kaboom

Look forward to watching your progress man.Take some before pics.You dont have to post them yet if you dont want.I like posting mine with after pics lol

Already did, there up on my profile. In a month (or when I see some worthy results!) I'll post before and afters in my training log. Thanks again for taking the time to advise me Kaboom!

**mindstar** · 11-03-2009, 11:19 PM

The other thing to remember is that it probably won't be linear weight loss...one week may be a pound or two, one week may be nothing...etc. Don't freak out. Make a good plan and stick to it and only change if you're not seeing progress after like 2 or 3 weeks.

StoneMan · 11-04-2009, 12:03 AM

Yeah, as I posted in the race to 220 by projecthatch, i flipped when I got on the scale after an evening workout to see that I had gained 3 pounds...then I remembered that it was evening, most of my meals had been consumed and I had drank a lot of water! I need to get an accurate scale to have here at home.

My best indicators that I'm doing things right is that I've gone from the first notch on my belt to the second, and my t shirts are getting snug around the arms and chest again, and loosening a bit around the middle.