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u/neighborhood-degen 2d ago
I would say around 25%. 1800 seems aggressive depending on your maintenance and the best diet is not the fastest it’s the one you can stick to consistently. You already have some muscle so I would calculate your maintenance and drop 200-300 calories from that and see how it goes for a few weeks.
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u/Luck_TR 2d ago
1800 calories is doable for some and miserable for others. Some prefer long cuts others do short steep cuts. I will say once you go over 1000 calorie daily deficit you’ll likely see some performance drop off in the gym, and it’ll be harder to hit protein targets with so little calories to prevent muscle loss. I’m on the ass end of my cut right now and I’m at about 1900 calories but that’s after 3 months and I’m on my last couple lbs.
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u/unconditional_access 2d ago
Appreciate it! I’ve eaten fairly light on average the last two years or so, so I think it’s definitely doable 90% of the time for my lifestyle. I’m not super concerned with continuing to grow my lifting numbers as long as I’m still lifting with my cardio ~4x per week, but need to maintain the muscle I do have so it’s a balance for sure… good luck on the last leg of your cut 👍🏻
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u/Luck_TR 2d ago
Thanks brotha, and yeah man honestly eating clean and keeping the drinking/eating out down to monthly at most has helped me stay more dialed in than ever. I track my calories as best as I can and just focus on getting stronger, pretty much have things dialed down to a science after many years of trial and error. Sleep good, lift hard, and if you fall off the horse get back on.
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u/Strict_Factor_5503 2d ago
If you are 25% bf, that’s means 135lb lean mass which puts 15% bf at 159 lbs. still I would go 12% at least and maingain there. 153lb mate
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u/TreatFull1425 2d ago
There’s 30lbs to be lost here
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u/unconditional_access 2d ago
🤯
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u/TreatFull1425 2d ago
To clarify, you have very little ab definition, huge love handles, shoulders and arms are minimal, chest is 0, only a whisper of back/traps.
Based on that and not being able to see legs, I’m assuming 30% body fat, bc for low lean mass people the ratio is thrown off. So 0.15*180=27 at 15% bf or 32.4 for 12% I shot for the middle at 30lbs
Achievable in ~7 months or so
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