Thread: When in the lower body fat percentages can I stay at the same deficit?

Originally Posted by peterk1993

Hey everyone! I started my journey at around 21-22% bodyfat and went down to 12-13%. I wanted to go slightly lower to the 8-10% territory. I cut at a 1000 calorie deficit and actually didn’t have any. Negative effects from it, I felt pretty good and had a fair amount of energy. Now I’m starting the final hurdle to the 8-10% territory. Would it be fine if I continued a 1000 calorie deficit, or should i start doing 750-500 caloric deficit. Would it make a HUGE impact on my muscle if i stuck with 1000 calorie deficits, or would it not matter that much?

Once I get to my goal weight I plan on staying there at maintenance for a bit, then doing a minor bulk.

Thank you!

Post a pic. There's a good chance you shouldn't cut further right now

Originally Posted by peterk1993

Amazing thanks I’ll work that out! I find I’m just slightly confused cuz I put active on my fitness pal and 1000 calorie deficit is 1800 and it’s been accurate but I find It hasn’t really changed since I lost weight

Don't rely on those apps. They're just a rough starting point. You know your personal numbers now so use those. Generally your maintenance goes down by about 100 calories a day for every 10 lbs you lose. As far as max deficit, the poster above is correct. Figure about 33 calories for every lb of fat you carry. You can see how this illustrates the fact that a person carrying a lot of fat can have a bigger deficit and that as you lean out your deficit goes down. Don't forget maintenance is also going down so you need to fit that in the equation

Originally Posted by Tommy W.

Don't rely on those apps. They're just a rough starting point. You know your personal numbers now so use those. Generally your maintenance goes down by about 100 calories a day for every 10 lbs you lose. As far as max deficit, the poster above is correct. Figure about 33 calories for every lb of fat you carry. You can see how this illustrates the fact that a person carrying a lot of fat can have a bigger deficit and that as you lean out your deficit goes down. Don't forget maintenance is also going down so you need to fit that in the equation

Thanks so much! So if my maintenance was roughly 3000 at the start of my weight loss, it would now be around 2700 30 pounds later? I think that seems pretty accurate actually. Also with regards to your other post I have a progress pic on another forum post recently but its not letting me post it here because my post count is too low.

I leaned down a bit more but 10% probably my ultimate goal. I’m doing this mainly for my sprinting, and tennis, but also I’ve been enjoying the process of getting leaner and finally seeing some muscle.

Originally Posted by peterk1993

Thanks so much! So if my maintenance was roughly 3000 at the start of my weight loss, it would now be around 2700 30 pounds later? I think that seems pretty accurate actually. Also with regards to your other post I have a progress pic on another forum post recently but its not letting me post it here because my post count is too low.

I leaned down a bit more but 10% probably my ultimate goal. I’m doing this mainly for my sprinting, and tennis, but also I’ve been enjoying the process of getting leaner and finally seeing some muscle.

So deduct 33 calories for every pound of fat you carry from 2,700 and that's your deficit.

Originally Posted by peterk1993

Awesome, I’ll do that then. So yeah I can’t post an imigur link for some reason, but if you check out my recent forum posts I have one of my estimation for my bodyfat. Would you be able to confirm that’s around 12-13%, and do you think at 10% the abdominal region would be significantly more defined?

12-13 is about right. I wouldn't really go lower. Maintaing 10 or below just isn't worth it

Originally Posted by peterk1993

Kk great! Does it become harder at below 10 because the hunger is increased, or is it a mixture of the reduced calories + hormonal changes? I think I’m gonna just get to 10.5-11 and maintain from there then. Just gonna lose a tad bit more then continue to maintain and hopefully see gains with my sprints and lifts at the same time!

Your brain will signal that you're starting to starve and will tell your body to eat more then you're fighting hunger too much and the calories just get too low to have a decent social life. Not worth it. You look great as is. Losing a few more lbs you'll just look skinny. Guys generally look better at 12 than 10