fat loss, help

hey guys, i want to know something, have changed my calorie intake to 2300 from 2800 and am losing weight at a rapid rate, would like to know if its not too fast, just don't want to sacrifice muscle, I'm starting my cutting cycle on the 1st of march and thought it a good idea to cut some fat before starting the cycle, now I'm worried I'm losing muscle, after pct on my bulking cycle i only dropped 2kg and stayed on that weight for 2 months, as soon as i dropped my calories i lost 6.2kg in 2 weeks,

197cm
120.5kg
18%bf last i checked will have my cousin do measurements tonight

just wondering coz at this rate I'm losing +- 450g a day,

Are you on any fatburners?
Suddenly changed diet from varied to keto?

The rate of loss leads me to believe water loss. But certainly not fat alone.

You want to aim to lose 0.5 - 1kg per week depending how lean you are.
Usually not the best idea to cut until 6 weeks post PCT, and longer if you struggle to hold on to gains.

My advice is up the calories to 2500 and let's see how you react.

Can you post a detailed diet?

No Fat burners, still on varied diet just dropped the calories a bit, it can be all the water in the world as long as its not all muscle lol, train 5 days a week and work on the farm the other 2 so I'm rather active, could the 2300 calories be too little for my size?

been off pct for 2 months now,

breakfast

egg white omelet 6 whites 1 yolk
20g homemade peanut butter
2 tins tuna (water drained)
1 teaspoon mayo
4 Universal beef amino's

Lunch

300g Chicken Beast
1/2 medium avo
200g broccoli
4 Universal beef amino's

dinner

300g rump steak
200 mix veg
50g cashew nuts
150g broccoli

well thats what im eating today

Yea bud increase them to 2500 and get back to me...
Check weight from tomorrow morning, and use that as the starting point. Go for a week but you should notice a difference sooner.

Rather be on the safe side

I haven't looked at your diet yet, I will do so when I get a chance to.

thanks

You said you are on a varied diet but I don't see any carbs in there?

that's only what im eating today pyro, usually i eat oats in the morning and then some basmati rice at lunch, had BAD heartburn last night so i dropped the carbs for today,

Are you only having 3 meals a day bud?

Do you change your diet on a daily basis?

Steenkamp wrote: that's only what im eating today pyro, usually i eat oats in the morning and then some basmati rice at lunch, had BAD heartburn last night so i dropped the carbs for today,

Rennies is better than cutting carbs hay...

So what is your planned diet? The one you follow 95% of the time.

This is what i normally eat,

breakfast

egg white omelet 6 whites 1 yolk
20g homemade peanut butter
50g oats
4 Universal beef amino's

Lunch

300g Chicken Beast
1/2 medium avo
50g broccoli
150g basmati rice
4 Universal beef amino's

dinner

300g rump steak
200 mix veg
50g cashew nuts
150g broccoli

any changes to be made?

Oh and a ssn whey shake before bed

I have done keto diet with pyro and MM help and droped from 108 to 97kg , now I'm on a 40/40/20 split diet and can honestly say that's carbs are not evil and are not the reason for fat gain

Learn how to time carbs correctly , specially morning , before and after your workout this is where all those carbs get sucked up into the muscle and not stored as fat

You should really think of splitting meals to maybe 4 meals per day and next week split the meals into 5 meals per day this will help a lot with digestion and metabolic rate

If you are worried about muscle loss , huge BCAA morning , pre , post workout this will help preserve hard earned muscle

While going on a cut or caloric deficit diet don't change to a high rep low weight training routine this is the biggest size killer I have personally experienced , keep your same weight as normal , rep range 6 - 15 reps and add in super sets and drops sets and time your gym sessions to 60min

( you can gym hard and you can gym long but you can't gym hard for long )

Oky so that is basically what I have learned working with the guys and they have really helped me a lot and taught me years of knowledge

Hope this helps you in anyway bud and good luck

Thank you DK, for me its a bit difficult to do more meals thought the day, but I'm going to try and do so, could you maybe post a meal plan with 4 meals a day so i can see how to split these things? when to eat carb ect, I'm not to clued up on diet and would appreciate all the info i can get,

+1

Sure thing bud let me give it a shot

Meal 1

egg white omelet 6 whites 1 yolk = (26g protein)
50g oats
4 Universal beef amino's

Meal 2
(1 hour pre workout)

150g Chicken Beast
50g broccoli
100g basmati rice
4 Universal beef amino's

Whey shake directly after training , 30g dextros or vitargo optional

Meal 3
(1 hour post workout)

150g chicken breast
100g basmati rice

Meal 4

300g rump steak
200 mix veg
150g broccoli

Keep in mind I did not go through the calories and macros but that is a bit better option and a bit better split to start with bud

okay i train at 17:30 cant train in the morning as I'm at work at 05:00, so ill have to eat meal 2 around 16:30 meal 3 then at 19:30

so I'm thinking (doesn't happen allot)

meal 1 at 07:00
meal 2 at 12:00
Meal 3 at 16:30
Training @ 17:30
Meal 4 at 19:30

Looking better bud

okay and then the beef amino with what meals?

Morning , pre and post workout

and keep they whey shake before bed?