How to achieve the deficit.....

[benelson101]

When trying to cut, do you get your deficit from cutting kcalories down or from the exercise that you do?

For example, if you need 2800kcals to maintain, and then knock off 20% you need 2240 kcals. If you were then to do an hours resistance work or a HIIT session itd take you below 2000kcals, which sounds like an easy way to losing lean mass.

Now im a 23 year old male, 170llbs, 5' 11". I do 3-4 hour long weight a week, plus one or two HIIT, two hours of football training and the odd football match. 2240kcalories surely isnt enough?!

isnt subtracting the 10-20% assuming that you're not training?

thanks
ben

 

[theleip]

You should cut from overall activity+BMR. So if BMR is 2000 and then you times that by say a 1.5 activity level you get 3000 calories. At that level you can cut by 20% or a little more if so desired.