Daily max calorie deficit.

[Rick123]

"There was a study published a while back that attempted to put a number on the maximum amount of fat you can “burn” in a day without losing muscle.

The author came up with a theoretical figure of 290 kilojoules (69 calories) per kilogram of fat per day, or 31 calories per pound.

What this means is that over the course of a week, you’ll be able to lose around 6.2% of your initial fat mass without dipping into muscle stores (31 x 7/3500 = 0.062).

Let’s say you weigh 190 pounds with 18% body fat. That means you have 34 pounds of fat. Using the figures I’ve just given you, over the course of a week you’ll be able to lose a maximum of 2 pounds of fat (34 x 0.062 = 2.1)."

There's a post from Lyle mcdonald with his views.

http://forums.lylemcdonald.com/showthread.php?t=11223

http://muscleevo.net/getting-ripped/#.URuMoWc5Mfx

The study uses "underfed subjects maintaining moderate activity levels" So how does this apply to frequent resistant training?

Comments?

[Android]

yeah that's awesome to have verified.

anecdotally those that do prepare for BB comps already know that on average they can lose 1kg bodyfat every week until about 10% then it's 0.5-1.0kg depending on your LBM and amount of cardio you put in daily.

Under 5-6% bf and losing bodyfat is a whole different ballgame but probably those percentages still apply (6.2% of very little fat still very small amount).

good to see what we already know verified by a formula :roll:

[FellowshipOfTheRon]

^ yay, broscience meets science. everyones a winner \:D/

[AZIDE]

.

[crazyfacials]

snoopy is alive , he's in all of us

[Pseudonym]

I've been playing with Intermittent Fasting recently (one day I'll get around to posting a proper topic about it). I've found muscle mass to be surprisingly resilient. Admittedly I'm not ultra-ripped yet (currently 9-10%), so I imagine things would change as I got lower, but even with 24-hour-long fasts, I don't think I've lost much muscle. Ultimately, I think the caloric deficit over a longer term like a week counts for more than the daily total. So in that sense, I don't think there is a "max daily calorie deficit".

:shrug:

[cruxis]

How would anabolic steroid use effect this? Would it allow for more fat to be lost, or would prevent muscle being lost, and the max fat loss rate remain the same.

[Diab0lic]

How would anabolic steroid use effect this? Would it allow for more fat to be lost, or would prevent muscle being lost, and the max fat loss rate remain the same.

It would definitely help in muscle loss prevention, which theoretically allows for a higher calorie deficit and therefore a higher rate of fat loss. This is probably not as significant as some people think however.

Of course if you continue to increase the deficit, a point will be reached where protein and lipid intake gets so low that muscle loss can no longer be prevented, no matter how much juice you're guzzling. Your training and general wellbeing and energy will also be affected to a degree that also contributes to this.

It would look something like the graph below (ignore the numbers), where the Y axis is rate of fat loss and the X axis is reduction in calories. Gear will allow you to get a little further along that X axis without losing muscle but the returns are diminishing. If you are a serious competitor then you need to do this because the others are, but for most people it is mostly unnecessary to push it to that limit