Calorie cutting

[Jay0536]

Is it possible to go from a high calorie count of 4300-4500 calories down to 2400-2500 calories quick or do you need to drop 10% of the calories per week to let your body get used to the deficit. So going right from a bulk to a cut.

[JohnMcc]

You can make that drastic of a cut in calories of you want to but the likelihood of driving your energy levels amd recovery into the ground while spiking hunger would increase. There are many factors though, is this for a photoshoot or job where you're on a strict time frame? Is this calorie cut for a short period like a couple weeks to take a break from all the food of bulking or is this long term for many months? If the answer is long term I would say that dropping calories that fast and by that amount probably isn't the best plan of attack. With calories that low you have little room to drop them more if fatloss would slow, so your only other option then is increase calorie expenditure through movement. At least starting at say 3000cals and dropping 300 or 400 calories every few weeks or increasing cardio o er time allows you to manipulate multiple factors towards fat loss and not just 1 factor. Hope this helps Jay, have a good day.

[Jay0536]

You can make that drastic of a cut in calories of you want to but the likelihood of driving your energy levels amd recovery into the ground while spiking hunger would increase. There are many factors though, is this for a photoshoot or job where you're on a strict time frame? Is this calorie cut for a short period like a couple weeks to take a break from all the food of bulking or is this long term for many months? If the answer is long term I would say that dropping calories that fast and by that amount probably isn't the best plan of attack. With calories that low you have little room to drop them more if fatloss would slow, so your only other option then is increase calorie expenditure through movement. At least starting at say 3000cals and dropping 300 or 400 calories every few weeks or increasing cardio o er time allows you to manipulate multiple factors towards fat loss and not just 1 factor. Hope this helps Jay, have a good day.

JM,

This is not on any certain time frame, I just wanted to bulk up some for about 12 to 14 weeks and after that really focus on trimming down the fat. I’m in the marathon not the sprint. I just wanted to find out the best way to start reducing calories and trimming down. I do appreciate your advice and help.


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[Popeye*]

My most recent “cut” I ended up cutting cals from like 3000-3500 to as low as 1600. Felt like death and looked like crap. Found it better for myself to cut the calories slowly. Let’s say cut out 20g of carbs per meal or something like that. But if u have the energy to keep ur workouts and cardio going without going hypoglycemic then That would be awesome.

Ever considered a longer cleaner bulk? Reason I ask is that’s what I’m doing now. Instead of the traditional bulk for a couple of months then cut then cruise. Rinse and repeat VS bulk for 6-18 months then diet down

[Jay0536]

My most recent “cut� I ended up cutting cals from like 3000-3500 to as low as 1600. Felt like death and looked like crap. Found it better for myself to cut the calories slowly. Let’s say cut out 20g of carbs per meal or something like that. But if u have the energy to keep ur workouts and cardio going without going hypoglycemic then That would be awesome.

Ever considered a longer cleaner bulk? Reason I ask is that’s what I’m doing now. Instead of the traditional bulk for a couple of months then cut then cruise. Rinse and repeat VS bulk for 6-18 months then diet down

I haven’t but I would consider a longer cleaner bulk. Right now my current macros are about 4,472 calories, protein is about 280, carbs are 554 and fats are 136. Workouts are about 1 to 1.5 hours five- six days a week. Cardio three times a week. Age 48 I’m 5’6 about 230.
This photo was taken about 8 moths ago. I’m a lot leaner with a little more size and defined.


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[Klinkster]

When it comes to caloric intake. Dropping the % gradually won’t make a difference. So if you go from 4K Cals to 2k cals then the only thing that’ll
Happen is your body will crave more foods and your hunger/appetite will still be at 4K... only time you have to worry about anything is when you’re carb cycling or dropping your caloric intake below 1k.. that’s when hormones start to get crazy and out of wack. Yes men’s hormones will go crazy as well.


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[jrock645]

The key is after bulking, calculate your new maintenance calories. Id suggest running at maintenance for a week or two just to make sure youre dialed in, then calculating your deficit from there. I just think going from surplus into deficit is likely too wide a swing to do this accurately. Youll likely go into too deep of a deficit out of the gate, which you dont really want.