This is highly contested but worth a shot

>Will I cannibalize muscle at this deficit

Yes. From the information you posted, that's a guarantee m8

>>39307765
look up Lyle Mcdonald's Rapid Fat Loss book. PSMF is well supported, and works very well to shave off the last percentages of body fat.

whats your body weight?

>>39307814

So basically if I eat 3 scoops of whey a day and almost nothing else I can do this with minimal muscle loss?

You promise you aren't meming me?

I really want to be somewhat asthetic.

Keep in mind for an ex fatty that means a tiny bt of muscle and 12% bf and it's so close I can taste it.

I will obviously keep training and bulk once I hit 12% but at least my self esteem will be higher @ 12%.

>>39307819

189 6'0 21.4" bf%

>>39307869
dont go any lower than 10x your body weight in lb for calories. Eat 1g of protein for each lb of weight minimally. Ideally eat your meals following an 8/16 intermittent fasting schedule I'd say.

>>39307869
Read the book you dumb faggot. The information in it is great for any kind of diet, so even if you don't do PSMF, it's a good resource.

>>39307880
Your calories are way too low.
1890 per day if you're 189lb.

>>39307901
>>39307907
>>39307914

Thanks guys.

>following an 8/16 intermittent fasting schedule I'd say.

I've been eating 8 small meals a day.

Bad idea?

Some meme article someone posted on fit suggested it.

>>39308028
It doesn't matter

>>39308028
literally doesn't matter. ignore eating schedules and stupid 'fasting mode' memes

PSMF phagot

File: cutprogress.jpg (484KB, 1494x1550px) Image search: [Google]

484KB, 1494x1550px

>>39307765
>>39307880


You'll lose muscle

Eat around 2000-2100 calories per day and stop trying to rush things.

If you're 189 @21% bf you have about 40 lbs of fat

Lost 20lbs of that and you're down to 10% bf @ 170lbs

you'll lose just over a pound a week doing this on average so it'll take 20 weeks, which is just under 5 months.

Whats 5 months? Its fuck all. It will probably go even quicker as long as you're consistent and cardio (and eat back the calories you burn from it)

I know its possible OP because i have done it.

I did pic related in about 2 1/2 months

Which was a 16lbs weight loss opposed to your 20. I lost a bit of muscle even on 2000-2100 calories. You'll lose way more on a cut as hard as the one you're describing.

I fucked it all up and bulked too hard again after lel, dont do that

>>39307765
> I've been eating like 800-1000 calories a day
> doing cardio for an hour
> when I get hungry I just drink coffee
M8 100% of the """fat""" you lost during that time period is muscle

Here's some statistics about doing a deficit at that level
>non-overweight men who consumed 50% of their maintenance caloric intake for 24 weeks and lost one fourth of their body mass experienced a 40% reduction in their baseline energy expenditure. Of that 40% reduction 25% was due to weight loss, while metabolic adaptation accounted for the remaining 15%
>While greater deficits yield faster weight loss, the percentage of weight loss coming from lean body mass (LBM) tends to increase as the size of the deficit increases
>Weekly weight loss rates of 1.4% of bodyweight compared to 0.7% in athletes during caloric restriction lasting four to eleven weeks resulted in reductions of fat mass of 21% in the faster weight loss group and 31% in the slower loss group
>In addition, LBM increased on average by 2.1% in the slower loss group while remaining unchanged in the faster loss group. Worthy of note, small amounts of LBM were lost among leaner subjects in the faster loss group
>At a loss rate of 0.5 kg per week (assuming a majority of weight lost is fat mass), a 70 kg athlete at 13% body fat would need to be no more than 6 kg to 7 kg over their contest weight in order to achieve the lowest body fat percentages recorded in competitive bodybuilders
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/

>>39308565

>If you're 189 @21% bf you have about 40 lbs of fat

Why are you giving advice when you're *THIS* dumb? Bf% is a measure of the tissue on your body that is fat.

>Imlying someone that is 170lbs and 10% bf has SEVENTEEN FUCKING POUNDS of fat on their frame

HAHAHAHAHAHHAHA

Op disregard this guy.

>>39308623
body fat percentage is total mass of fat divided by total body mass x100

if somebody is 10% bf @ 170

fM/tM x100 = bf%

(bf%/100) * tM = fM

(10/100) * 170 = fM

0.1 * 170 = fM

17 = fM

>>39308575

abort abort abort

going to go eat something brb

>>39308565

looking good dude

>>39307765
I've done quite a rushed diet this year, OP. I'm 6'4, I went from 260lbs to 212lbs in just over 3 months. I have no idea about numbers and deficits, I just pushed myself really fucking hard regarding everything. I think I was at around 21-23% bf when I was finished. That's around 3,75 lbs per week on average and I lost quite a lot of muscle. It was visible and I could feel it in my lifts as well. Before my diet I did curls with ~40lbs barbells and I dropped to around 30. I worked out at home so this is the only benchmark I have but the answer is yes, you will lose a lot of muscle at such a rate.

>>39307765
Research this shit yourself man, if opinion is split 50/50 when you ask people that's a good indicator that maybe it's not so simple an issue and there are a lot of variables involved and........

I actually need to research this particular question myself, as it's something I've been grappling with too these past few months. Currently yo-yoing between bulking-cutting.

>>39308799
See.
>>39308575

File: 9.8%bf.jpg (279KB, 1920x984px) Image search: [Google]

279KB, 1920x984px

>>39308623
Also to add to >>39308697
check out this alan thrall video where people who are 9-10% bf look pudgier and less ripped because they have less overall muscle mass to spread thier fat over. 10% bf isnt some kind of magic number where you'll look good no matter what. If you dont lift or have little mass you're gonna look like shit.

https://youtu.be/1oWcpweTuXs