Not exact matches
In case you're interested, I now eat at a slight
caloric deficit, keeping my intake at around 1950 calories per day and I try and stick as closely as possible to the following macros: 25g net carbs, 90g
protein and 165g fat.
As a percentage of total calories,
protein will increase when
in a
caloric deficit even though the absolute amount will remain the same.
This is because
in general, the larger your
caloric deficit, the more your body tries to cannibalize your muscle tissue, so supplying your body with enough dietary
protein will prevent it from devouring your muscles.
Even if you're not
in a
caloric deficit, there's good data that both strength and endurance athletes need more
protein than the RDI to perform at their best.3 - 5, 8,29
Eating high
protein is especially hard to do while dieting since your
caloric window is restricted, yet the dogma calls for even more
protein intake while
in a calorie
deficit, else your body will panic, enter catabolic mayhem, and eat your gainz to death.
Like other competitive athletes, there are times where I'm living at controlled
caloric surplus or
caloric deficit, but regardless of which stage of my diet,
protein intake is
in the 175 - 200 grams or higher range to retain and build muscle mass.
If you are dieting and
in a
caloric deficit any downsides of both
protein and fat are negated, however
in a maintenance or hypercaloric environment, not neccessarily so....
As long as you're
in a
caloric deficit and eating enough
protein, you'll lose the same amount of fat on virtually any diet.
Engaging
in strength training and eating adequate amounts of
protein is the best way to maintain muscle mass while
in a
caloric deficit.
Also, I think that staying
in caloric deficit for a long time while maintaining a high
protein intake isn't good either.
Your
protein intake while refeeding should be about as high as it was while you were
in a
caloric deficit.
This is because calories
in general are
protein sparing, which means your
protein requirements generally go down when you're
in a
caloric surplus compared to when you are
in a
caloric deficit.
As Ned states,
in caloric deficit,
protein needs are increased;
in caloric surplus,
protein needs are decreased.
As your body is already
in a
caloric deficit to lose weight, going too low on
protein can have a negative effect on muscle retention.