when dieting how much weight loss is too much

[supermanxx]

ok so this is the deal i weight my self yesterday and i was at 220.8 a week ago i was at 225 the only thing i change in the week was i added a extra day of cardio , now is this 5lb drop to much to fast i havent lost ne streangth i just wanna make sure im striping fat and not muslce what do u guys think maybe cut out the extra day of cardio

my diet consists of roughly 500-600 grams of protien and about 30-100 carbs all before 2pm cardio first thing in the am for 45min at a 4incline fast walk today sunday was my carb up day i took in about 300 carbs give or take 50 lol

also if this is not too much weight to have lost in a week how do u figure out what is the limit?

[saturn]

I shoot for about 3lbs a week. More than that I feel I'm loosing muscle.

[cat]

I thinnk the first week of dieting, you may lose up to five pounds casue of water, etc...but for the most part, I think saturn's right on it I usually drop 2 to 3 lbs a week if I'm dieting correctly

[mark mcgwire]

Originally posted by cat
I thinnk the first week of dieting, you may lose up to five pounds casue of water, etc...

ditto!!

[GetnBigr]

yep, first week may seem drastic, but it's probably water like cat said. After that it should slow down to around 2 lbs per week and less than that if you are already really lean (<10%)

[supermanxx]

thanks for the input everyone

[eggwhites]

Hey, I was gonna start a thread with the same question.

Could more people chime in?

Thanks

[milkstud]

THink of it this way, if you are a person who eats about 3000 cals to maintain your body weight, thats 21000 cals a week. 21k cals = 6 pounds. So if you cut your calories in half (to 1500/day) and lets ignore the fact that your metabolism will soon be nonexistant, that is 3 pounds of fat burnt. Reallisticly a person who has 3000 cals/day should burn 1.5-2 pounds/week... the rest is just water (possibly water stored along with glycogen in your muscles), keep your water up!

Correct me if im wrong please any experts!

[eryanb]

Theoretically the higher your bodyfat the faster you can lose weight while maintaining muscle mass and strength.

They actually came up with a theoretical number: 31Cal/lb of BODY FAT without sacrificing lean mass.

So if you are 200lbs and 35% bf, then 70lbs of bodyfat. So your metabolism should be able to easily withstand a 2170kcal/day deficit!!!

So you can easily get away with 2000kcal/day. That would be nearly 3.4lbs of pure fat/week.

The important part is that if a 10% bf guy tried to run a deficit like that he would lose a lot of muscle.

Alpert Seymour S A limit on the energy transfer rate from the human fat store in hypophagia. Journal of theoretical biology (2005), 233(1), 1-13. Journal code: 0376342. ISSN:0022-5193. PubMed ID 15615615 AN 2004640489 MEDLINE

[getswole]

What do ya'll do when your dieting and feel like your metabolism has slowed down. Say, keto with the one day refeed every weekend. Thats what I'm doing but I still feel my metabolism is sluggish during the week...what you do? I was thinking maybe on day in the middle of the week, say Wednesday, add 500kcal to my normal intake and see if that helps kick it up bit. Suggestions?

[milkstud]

green tea or eca stack might help

[getswole]

I was on ECA for 2 weeks and then took a week off. I'm starting again today. It will help no doubt, I just am thinking back to when I did the induction phase of the AD. I was at around BWx14-15 and still keto and actually lost alot of weight the first couple weeks. What set me back was shit eating on 2 days of the weekend. So I cut that out, I'm just sticking to one low fat high carb day. But my cals are way down at BWx10 per John Berardi's get shredded diet. Though I've lost alot (70-75lbs) in the last 12 months which means I've been eating considerably below maintenance for a long time, off anf on, and several times I was way way low because I didn't know shit about nutrition. I added in some cardio this week and I think I'm gonna up my calories to more like BWx12-13 for the week and see how I do. I haven't been losing muscle, but I haven't lost much fat in the last few weeks either. I dunno, I'll have to play around with it.

[TheWolverine]

I shoot for about 3lbs a week. More than that I feel I'm loosing muscle.

you are losing muscle when you are losing strength.

[Shelby Starnes]

you are losing muscle when you are losing strength.

Always?

[Creator_11]

I recommend a read through this entire thread.

http://www.professionalmuscle.com/forums/showthread.php?t=34522

It surprising, that some are so paranoid about the metabolism slowing down yet it can take length of time and extreme low cals to make such and impact.

Eating when one is hungry is nothing new, but certainly an interesting approach and debate to how must bb eat today on a clock & a specific amount of cals every day. Like a machine.