I don't count my calories but I eat 2 adais( urud dal indian flatbread) with 40 g butter and then brown rice , channa and some vegetables and then night some macaroni ( 60 g) made from durum wheat with soya beans and peas. And around three glasses of milk throughout whole day with some sugar just enough to make it palatable. I'm 6'2 19% bf with little muscle so my CICO is around 2300 calories. I eat 1500-1600 calories
At this bodyfat percentage this is normal, also since you are eating 2hrs before bed you will still be satiated from that meal. This is an ideal position to be in as the lower in BF you go, the more susceptible to hunger you will be as your body will require less calories to be in a deficit. For me this usually occurs at around 14% where I really start to feel the restrictive effects from cutting and so if you do not time your meals correctly or even eat the rights calorie dense foods, cutting starts to become harder. Be thankful that for the time being you are able to sustainably cut with minimal hunger as this will surely changer the lower in BF% you get.
If you currently have little muscle then that means you are likely a beginner lifter meaning that you can definitely gain muscle whilst cutting, you should therefore make an effort to get more protein in your diet as this will help you make optimal gains whilst also losing body fat, you are at a good point because you can safely lose fat whilst gaining muscle, which is never the case for more advanced lifters.
Soy beans and channa are very protein dense. I also used to drink casein at night but ran out a week back
this and measure ur meals so at night u dont eat a lot and try to eat the most during the day/afternoon
I'm currently leanmaxxing while gaining muscle on a 2300 calorie diet. It works because I am at a high body fat percentage (probably around 23%)
I hate leanmax tbh. Enjoyed bulking. I don't get any exercise and I'm rotting in house. If I do HIIT which burns only 100 calories I eat triple the amount so I don't do cardio. I just try to eat less.
No, you need to get strong on the main compound movements, if you do this, you will gain muscle and lose fat at the same time as a beginner, so you will acquire a six pack and you will look great. If you don't do this, you will just look malnourished and you will just be skin and bones.
I don't want to be skin and bones but I feel being at 15% instead of 19 and then eating at maintenance and lifting is also good. I have some muscle which If I cut I'll look like a soccer player but not like I lift. I think I want to rock the athlete look for a while
You can cut at a rate of 1 lb of fat loss per week and still make muscle gains. The best way to know if you are making progress is to see if you are getting stronger. When your progress starts to slow down to a halt on a cut, that is when you need to start eating at maintenance calories, and then a 5% calorie surplus, and then 10%, 15% and 20%.
You can go 500, but no more coz it will cause diminishing returns.
600-1k deficit is stupid and u should do more cardio instead unless ur in the super mobidly obese range your just ruining your metabolism.
I disagree ive experimented with all types of deficits past 2 years, they all have pros and cons, u should just see what works for you
All 'diets' should be experimented with. Basic calorie deficit intermittent fasting etc but holding a huge deficit like that you just crash your metabolism.
If you maintain solid deficit you will keep getting leaner, If you stop getting leaner over large time span then you need to increase deifict to keep getting leaner than last time
