-Diablo's Journal, 28 March 2022

https://builtwithscience.com/fat-loss-one-week/#:~:text=Alpert%2C%20who%20used%20various%20fat,of%20body%20fat%20per%20day. 

"Once you exceed this rate, the body then has to tap into your muscle mass in order to make up for its energy needs." 

Legit. But for my current self, that's 2200 a day... or... don't eat! 😜 When I get closer, I'll be able to use this more... 

This is why a slow cut is optimal for body composition. You can go fast at first when you have over 100 pounds to lose. But once you get to the last 30, the same deficit will have you losing too much lean mass. So fasting for days, and/or over exercising isn't recommended. I've done it before during weight loss challenges in the past and I lost scale weight while appearing to get softer because I was losing too much muscle. 

Yeah- you got, dare I say, small... That's a pretty decent amount though. 31 calories per pound.  

Oops- I misread that. 31 calories PER BODY FAT. I calculated it as my whole weight. lol. Big difference!  

Good tips, Diablo. Hi, DP! 

Hey, Bill!! 👋 (That looks very small. Its a hand waving.) :)  

Makes sense. That's why you need to be more conservative without calorie deficits the leaner you are. Someone with only 20lbs of body fat (actual fat mass) shouldn't be in a deficit of more than (20 x 31 = 620 cals) a day. If you have twice that amount of fat, probably fine to be in a 1240 deficit but hard to sustain that more than a few days. 

I mean *with calorie deficits 

🍿 time. 

I'm slightly disappointed that no one has informed you that there are magic foods you can eat without tracking and still lose weight. quit putting good information out there.  

Awesome post, took me a while to learn this. 👍🏻💪🏻 

Man that’s good information. Thanks Diablo👍🏽 

Thanks Diablo! This is Golden! I'll post more on my page so as not to high jack.  

Very interesting info and did look up the site. Thanks. 

It seems like I can go extreme still. Only approach 1200 calorie deficit on my workout days. 

Very helpful. 

It was a good reminder for me. I knew there was a reason you didn't want to fast for days or have a huge deficit when you're leaner. 

You're welcome all. Lol, Kat. Maybe the misinformed will show up soon.