A lot of people seem to shit on the idea of drastic cuts; however, I feel like I'm constantly yoyo-ing. I've been going pretty balls to wall (~1000 calories, IF with 6 hour eating window, only carbs coming from occasional fruit and sweet potatoes). As long as I keep lifting, am I JUST going to fuck my shit up?
5'9" and 180 pounds, trying to escape being a fatass. I haven't really had many problems so far. First two weeks were rough, but cravings for most carbs, sugar and other bullshit are mostly gone. I know that this isn't long time, but if I can hang on for two or three months, am I risking anything as long as I get my protein?
If you need to lose a lot of fat, muscle loss is unavoidable. But you can make it up later.
Just make sure you're actually eating healthy. ~1000 kcal is pretty low, so if you're getting it from shit sources you'll be doubly fucked.
jesus christ man... anyways, you should be fine however at some point in the near future you will probably have an energy crash. keep protein high, maybe refeed once a week if you feel like it you should be fine.
caffeine will probably be your bestfriend when the energy loss hits too
Consider refeed days because you'll be tired as fuck after a week or two once your glycogen stores run dry. I cut too hard and ended up having to eat above maintenance a couple days just to get my energy back.
Make sure you eat lots of veggies and protein so you get all the nutrients and shit your body needs. Also lift hard to reduce muscle loss because although you will lose muscle on a 1000 calorie a day cut you can make it negligible if you eat enough protein and lift like a motherfucker.
Also don't refeed or any other bullshit unless you feel like death. You've already cheated on your diet and now is the time to pay your debt.
***long term dangers include: drowning in pussy, memory loss of all the niggaz who said you wouldn't make it, blurred vision from a bright fuckin future
You'll make rapid fat loss progress with negligible muscle loss if you do it correctly. I'd recommend Lyle McDonald's rapid fat loss guide. You're not going to fuck yourself up m8, but you WILL feel like utter shit here and there.
People WAY overstate the danger of a low calorie cut. Just get enough proteins and fats (you need those, not carbs) and take a multivitamin to ensure you don't get deficient in anything, and you're good. If your lifts plummet though, stop the cut ASAP because that means you're losing muscle.
Contrary to popular belief, your body hates metabolizing muscle due to the crazy amount of energy needed to build it, so anybody who says you're gonna go catabolic is just a meme bro.
Not OP, but I'm going to start my 5th 21 day DNP cycle in attempt to cut from 8% to 5% of bf.
I lift every every day consuming ~120 protons and eating around my TDEE right now.
So what is the plan in my case? I'm thinking about eating around TDEE - 1k cal and keeping the same amount of daily protons which probably will limit my diet to protein shakes at work and just chicken breast with veggies at home after the workout. How should I lift? Keep the same routine or modify it somehow to save as much muscle volume and strength as possible?
did you do 250mg 21 days? if so, how were your results the first time?
i've literally been researching and on the fence about this for 2+ months. it's to the point where i know pretty much all sources and where to get it but i just want to hear more anecdotal experiences
All my cycles were 21d 500mg with 1k deficit
Results were quite good, but I think /fit/ is already tired hearing about them. I've managed to cut from 225 to 150lbs (I'm 6'0) after three cycles, eating at TDEE inbetween.
I would never take for more than 3 weeks at any dosage, but I guess it's up to you
I dont like drastic cuts like your OP because for my mind its dangerous psychologically on par with yo-yo dieting, I keep it at a level where it feels like im only eating a little less whilst making the low calorie options to keep serving sizes simmilar.
I have pretty much the same stats as you, but coming of a 6 month bulk, and have been eating 1600-1800 calories a day and working out 6 days a week for an hour and a half (3x weights, 3x cardio)
Im six weeks in and on goal for 10kg in 12 weeks.
I did the same last year and dropped 12kg in 12 and mantained it since then, BTW Im also doing IF with a 7 hour window.
I guess my main point is that consider if going hard/crash dieting short term may lead to diet relapse and weight gain, some people have the strength others dont. I didnt want to set myself up for failure and took a more conservative approach and its worked.