I’m eating at a calorie deficit - trying to follow “To Be A Beast” and the general nutrition guidance from BM. Starting #'s are:
Age 38
Height 5’10" (on a good day)
Weight 241
Waist 47.5
I believe most of my fat is visceral fat in the abdominal area. I’m generally athletic/kinda sorta muscular but with a huge gut. My goal is to loose body fat down to where my waist is well below 40"; while maintaining as much muscle as reasonably possible. I understand I may loose some muscle but I would like to minimize that as long as I’m making progress on my main goal (body fat reduction).
I’ve set my calories at 2440 and I am three weeks in and down approx. 7 lbs. and 2 inches. I’m not hitting the macros perfectly but have been good with overall calories and decent on protein intake. I am training- lifting 2-3 times/week and BJJ 2-3 time/week
My question is: is there a rate of weight loose per week which could be too much? For example, if I’m loosing 3-4lbs a week, would you recommend increasing my calories a bit to slow that down? Or, is the loss of muscle at that rate too little to worry about? How much is too much to loose per week? Thanks too Barbell Medicine I understand my waist is too big and that is more important then strength gains right now; but I also don’t want to waste away.
Thanks in advance for any input.