how can u caloric deficit while also doing sports?

[bananarama]

I calculated it and I’m at about 1,210 to 1,260 calories a day normally. I wanna lose body fat % but I play sports. Is there anyway I can cut and still be able to do both or will this effect how I preform?

 

[giga.mia]

You can easily do both, just don’t cut too much and then it will jeopardize performance. This is how a deficit works, you need to be burning energy and eating less of it

 

[catlady]

I calculated it and I’m at about 1,210 to 1,260 calories a day normally. I wanna lose body fat % but I play sports. Is there anyway I can cut and still be able to do both or will this effect how I preform?

n***a you spend calories by playing sports it’s easier if anything

 

[hoodsickle]

Mf 1200???!??!
Do you weigh 25kg
Yes you can cut and play sports just dont eat like shit

 

[bananarama]

Mf 1200???!??!
Do you weigh 25kg
Yes you can cut and play sports just dont eat like shit

lol I’m like 45kg I just don’t want to play and then I’m all dizzy n stuff

 

[giga.mia]

lol I’m like 45kg I just don’t want to play and then I’m all dizzy n stuff

Why are you in a deficit

 

[hoodsickle]

lol I’m like 45kg I just don’t want to play and then I’m all dizzy n stuff

45kg is light asf.... are you like 5'1? Either way if you're relatively active you should eat more than 1200
Aim for around 1600

 

[bananarama]

45kg is light asf.... are you like 5'1? Either way if you're relatively active you should eat more than 1200
Aim for around 1600

I’m 4’10. I practice probably everyday for 2-3 hours. I lwk don’t know how to track my calories it’s never been something I’ve looked at. I usually just eat whatever I want so I’m not very sure where to start. I definitely want a more leaner look though

 

[bananarama]

You can easily do both, just don’t cut too much and then it will jeopardize performance. This is how a deficit works, you need to be burning energy and eating less of it

how much of a cut would be too much? Cutting 200?

 

[Trevor]

Yes

 

[hoodsickle]

I’m 4’10. I practice probably everyday for 2-3 hours. I lwk don’t know how to track my calories it’s never been something I’ve looked at. I usually just eat whatever I want so I’m not very sure where to start. I definitely want a more leaner look though

Probably dont try to cut if you're training for 3 hours a day, eat enough and lift weights on the side, it'll give you the "lean" look better than starving yourself

 

[giga.mia]

how much of a cut would be too much? Cutting 200?

Thats not too much

 

[bananarama]

Probably dont try to cut if you're training for 3 hours a day, eat enough and lift weights on the side, it'll give you the "lean" look better than starving yourself

Yeah I’m just not as muscular or lean as I could be. I just wanted to make sure whatever method I’m doing won’t make me unable to practice and compete

 

[derpy]

I’m 4’10. I practice probably everyday for 2-3 hours. I lwk don’t know how to track my calories it’s never been something I’ve looked at. I usually just eat whatever I want so I’m not very sure where to start. I definitely want a more leaner look though

r u male or female

 

[bananarama]

r u male or female

female

 

[derpy]

female

ohr, but you still shouldn't be that light bro, its not good for you

 

[bananarama]

ohr, but you still shouldn't be that light bro, its not good for you

I have good BMI for my height and weight rn. I’m not trying to lose weight just look thinner

 

[journalismwatchcat]

ur wrong abt ur TDEE, if ur practicing for 1-3 hrs a day then id say that counts as moderate exercise. 1.2k cal is ur bmr, which is what u need of u were comatose. you need 1.5k-1.7k to maintain. just do 16:8 fasting and be at a lighter deficit. focus on body recomp too.

 

[jewishfoiduwu]

body recomp

eat at 1.3k 100g protein and youll lose fat gain muscle.
why?
100g is muscle gaining for 4’10 (im 4’10 95 lbs)
1.3k is a defecit
your burning atleast 300 cal from volleyball (i play volleyball too )


if your bmr + activity is around 1,600
1.3 is a cut but ur still getting 100g protein

 

[HeavyMetal]

Just eat at 1200 cals for 2 weeks and your body will adapt
That's what i eat during my cuts

 

[bananarama]

Just eat at 1200 cals for 2 weeks and your body will adapt
That's what i eat during my cuts

I think my body has already adapted to the 1.2K I’ve been eating at this rate for a while. It’s just based on what everyone’s been telling me it’s pretty low so I wasn’t sure to go lower

 

[bananarama]

body recomp

eat at 1.3k 100g protein and youll lose fat gain muscle.
why?
100g is muscle gaining for 4’10 (im 4’10 95 lbs)
1.3k is a defecit
your burning atleast 300 cal from volleyball (i play volleyball too )


if your bmr + activity is around 1,600
1.3 is a cut but ur still getting 100g protein

what stuff has good protein in it? I honestly dk where to start when it comes to food I just eat whatever lol. Also I don’t play volleyball currently I played it when I was 10-12 I do MMA gymnastics and track

 

[bananarama]

ur wrong abt ur TDEE, if ur practicing for 1-3 hrs a day then id say that counts as moderate exercise. 1.2k cal is ur bmr, which is what u need of u were comatose. you need 1.5k-1.7k to maintain. just do 16:8 fasting and be at a lighter deficit. focus on body recomp too.

I’m ngl I don’t know what most of this means I don’t eat 1.2k by calculation it’s just what I normally eat ig I’ve never eaten food and actually counted the calories in it and then I workout doing different sports 1-3 hours for 4-5 days. What is 16:8 fasting?

 

[kaga]

I calculated it and I’m at about 1,210 to 1,260 calories a day normally. I wanna lose body fat % but I play sports. Is there anyway I can cut and still be able to do both or will this effect how I preform?

I did both whilst I played Rugby, how I did it was I limited my meals to 2 a day.

They were low calorie meals with high proteins, enough carbs, etc. I had one at lunch and one at dinner. I also drank protein shakes and stuff like that throughout the day

When I started, I was 68kg, 6’2 (14 at the time), and my peak was 75kg before I started limiting meals. I went up to 90kg though, but that was mostly muscle. body fat is around 10%, down from 19%

 

[bananarama]

I did both whilst I played Rugby, how I did it was I limited my meals to 2 a day.

They were low calorie meals with high proteins, enough carbs, etc. I had one at lunch and one at dinner. I also drank protein shakes and stuff like that throughout the day

When I started, I was 68kg, 6’2 (14 at the time), and my peak was 75kg before I started limiting meals. I went up to 90kg though, but that was mostly muscle. body fat is around 10%, down from 19%

rugby sounds cool

I eat about 2-3 times a day now but they are kinda random meals. What low cal meals w high protein were u eating in specific I could list my meals but I honestly dk which is which

lwk gaining weight makes me so scared but ik that even if the weight is high u can still look thinner because u just have muscle and less body fat

 

[kaga]

rugby sounds cool

I eat about 2-3 times a day now but they are kinda random meals. What low cal meals w high protein were u eating in specific I could list my meals but I honestly dk which is which

lwk gaining weight makes me so scared but ik that even if the weight is high u can still look thinner because u just have muscle and less body fat

i honestly don’t remember, my meals were around 400-800 calories with around 20-30g of protein

i just built muscle whilst i played and most of the weight increase came from that

 

[kaga]

i honestly don’t remember, my meals were around 400-800 calories with around 20-30g of protein

i just built muscle whilst i played and most of the weight increase came from that

i started the meals around 2 years ago, and stopped around a few months ago when i got to around 90 kilos

 

[bananarama]

i honestly don’t remember, my meals were around 400-800 calories with around 20-30g of protein

i just built muscle whilst i played and most of the weight increase came from that

This is kinda a dumb question but how do I know what’s protein, carbs or high calories

 

[kaga]

This is kinda a dumb question but how do I know what’s protein, carbs or high calories

it was the macros, i’d measure the ingredients and where the calories proteins and carbs came from then added them together

 

[bananarama]

it was the macros, i’d measure the ingredients and where the calories proteins and carbs came from then added them together

I think I’ve had like 700 to 1,000 calories today?? It kinda doesn’t make a lot of sense to me tbh

 

[kaga]

I think I’ve had like 700 to 1,000 calories today?? It kinda doesn’t make a lot of sense to me tbh

you’re a girl, you don’t need many calories

700-1000 is fine, you wont get fat from that as long as you're working out regularly

may i ask, what sport is it you do?

 

[bananarama]

you’re a girl, you don’t need many calories

700-1000 is fine, you wont get fat from that as long as you're working out regularly

may i ask, what sport is it you do?

MMA Gymnastics and Track

 

[kaga]

MMA Gymnastics and Track

you wanna be light for gymnastics and track, but also heavy enough for MMA

how much do you weigh rn?

 

[bananarama]

you wanna be light for gymnastics and track, but also heavy enough for MMA

how much do you weigh rn?

probably between 45kg to 47kg

 

[kaga]

probably between 45kg to 47kg

i’d aim for around 50-55kg if you wsnt to be light for gym and track but heavy for MMA, you’ll keep a low bf% if you keep working out

 

[bananarama]

i’d aim for around 50-55kg if you wsnt to be light for gym and track but heavy for MMA, you’ll keep a low bf% if you keep working out

yeah idk how to calculate my bf% but I don’t think it’s that low rn. I wouldn’t view myself as fat I’m definitely athletic looking I would just prefer to look more lean yk?

 

[kaga]

yeah idk how to calculate my bf% but I don’t think it’s that low rn. I wouldn’t view myself as fat I’m definitely athletic looking I would just prefer to look more lean yk?

well thats when you start to hit the gym and lifting weights

get that ass looking phat, and the stomach looking flat and lean

 

[bananarama]

well thats when you start to hit the gym and lifting weights

get that ass looking phat, and the stomach looking flat and lean

literally

 

[journalismwatchcat]

I’m ngl I don’t know what most of this means I don’t eat 1.2k by calculation it’s just what I normally eat ig I’ve never eaten food and actually counted the calories in it and then I workout doing different sports 1-3 hours for 4-5 days. What is 16:8 fasting?

yeah you would fall under moderate activity. at your height and weight, you are able to eat 1.5-1.7k cals to maintain your weight bc of ur activity level. anyways, 1.2k is what your body needs to perform its daily functions/what you would need while comatose.
if you want to lean out and make sure you don't lose both muscle and fat, i recommend you keep eating 1k-1.2k daily and aim for 1.5-2 grams of protein per kg in ur body daily (ie 67.5 g - 90 g). lower ur fat and carb intake (i'd say low fat, mod carb, high protein). it's not very fast, but you will fs lean out. u should also aim for at least 2 days of resistance training a week for optimal results. adaptive thermogenesis is a thing, so take a week each month to eat 1.5k-1.7k daily to avoid a plateau.
16:8 fasting is 16 hours fasting (your body begins to burn fat as an energy source at the 11 hour mark), 8 hours eating. i like to sleep thru the majority of it.
also, remember that muscle weighs more than fat. the number on the scale might go up, but u will still slim down.
saying all of this as a MPA native lol i know a thing or two abt this shit.

 

[jewishfoiduwu]

what stuff has good protein in it? I honestly dk where to start when it comes to food I just eat whatever lol. Also I don’t play volleyball currently I played it when I was 10-12 I do MMA gymnastics and track

i always eat cold cut turkey n heat it up actually tastes good
egg whites
chicken!! grilled chicken
ilove making at home grilled chicken salad its low cal n high protein
just look it up i guess

 

[bananarama]

yeah you would fall under moderate activity. at your height and weight, you are able to eat 1.5-1.7k cals to maintain your weight bc of ur activity level. anyways, 1.2k is what your body needs to perform its daily functions/what you would need while comatose.
if you want to lean out and make sure you don't lose both muscle and fat, i recommend you keep eating 1k-1.2k daily and aim for 1.5-2 grams of protein per kg in ur body daily (ie 67.5 g - 90 g). lower ur fat and carb intake (i'd say low fat, mod carb, high protein). it's not very fast, but you will fs lean out. u should also aim for at least 2 days of resistance training a week for optimal results. adaptive thermogenesis is a thing, so take a week each month to eat 1.5k-1.7k daily to avoid a plateau.
16:8 fasting is 16 hours fasting (your body begins to burn fat as an energy source at the 11 hour mark), 8 hours eating. i like to sleep thru the majority of it.
also, remember that muscle weighs more than fat. the number on the scale might go up, but u will still slim down.
saying all of this as a MPA native lol i know a thing or two abt this shit.

I can definitely tell lol thank you

 

[bananarama]

i always eat cold cut turkey n heat it up actually tastes good
egg whites
chicken!! grilled chicken
ilove making at home grilled chicken salad its low cal n high protein
just look it up i guess

yeah I’ll try to find some new meals and stuff