Calorie Adjustment (fatloss)

Nutrition Q&A [Moderated]
1

This might be a long one, but some guidance would be great.

Not to ramble on but basically i have struggled being overweight most my adult life and have tried multiple times to lose weight. Just for some insight I’ve played football (Aussie Rules) basically my whole life and other sports so i’m overweight but pretty well built naturally.

I love the gym and lift for hypertrophy but my main goal really at the moment is to drop my body fat and go from 95kgs to 85kgs.

I count calories and go as low as 1500cals and can stick to that on weekdays when busy but on weekends i tend to just splurge causing me to over eat. I understand why i’m not losing weight due to over eating and i think its a mental thing seeing the scale move every day. I read alot of BBM articles and YouTube videos and understand basic nutrition but cant put it into action for myself.

Basically just asking for some guidance, a starting point off my stats to go by. I will make sure i comply as prescribed, I cant get myself to bump up my calories cause i get to believe that i’m “making excuses” or what not.

Male
Age: 22
Weight: 95kgs
Height: 181cms
Waist: 42”

Current Activity: Basketball 1 night per week, physical job, walking incline on treadmill at least once a week and play golf once a week.

(stopped weight training while i sell and move house)

Main goal:
Drop weight to around 85kgs maintain for a few months then change goals accordingly.

I understand that the BBM crew and followers are mainly strength training based but the knowledge still applies!

Thankyou for reading

1 Like
2

What do you think the biggest barriers are to you being in a calorie deficit daily?

If it’s just starting numbers, I’d use this: Body Weight Planner - NIDDK

3

Hopefully probably just the thought of bumping up my calories which sounds stupid. That calculator estimated 2,500cals for 90 days which I understand is more than likely a deficit for me if i adhere 100%, but also understand if i slip up then the surplus is easier to fall into.

I think I’m also just unsure with my own knowledge and thought to seek out someone who knows their stuff for reassurance.

Appreciate the reply Jordan! Absolutely love you and your teams work!

1 Like
4

The higher calorie target might be easier to adhere to long-term though, which is pretty important. Just my 0.02. I appreciate the kind words :slight_smile:

3 Likes
5

Is the idea that if, say, calorie deficit is less per day but adhered to with a higher consistency then it’s more effective than 5 days of higher deficit and 2 days of splurge?

6

Yes, because the latter is not effective at all, in general.