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Everything posted by bambam31
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Part 2...
When you routinely cross the 1000 calorie deficit then you are going to lose some lean muscle mass for sure.
That's why you see me harping on here so much about people restricting too many calories - in the long run it's self defeating, because the more muscle you lose the slower your metabolism will be.
So everytime you lose a pound on the scale where the ratio is tilted toward muscle loss, then every pound after that will be harder to lose.
BUILDING muscle (especially for a woman) is difficult to begin with and requires (for the most part) an overall calorie surplus - but MAINTAINING and making the muscle you currently have toned and more efficient - while losing fat - is possible if you train properly and don't push the calorie deficits too far.
Good luck! Brad
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Two part answer due to length...
Part 1...
Greetings! Well, IMO it depends - the numbers will be somewhat different for everyone. You really have to experiment...
Every pound you lose on the scale will be a percentage of fat, fluids, and lean muscle tissue - it's an inevitable fact. You want to keep the ratio tilted toward losing mostly fat. To do that you have to keep a modest calorie DEFICIT around an average of 750/day (just an average - you want to cycle your calories so you have some days higher and others lower). So you have to determine the sum of your basal metobolic rate and calories burned from your daily activities, including exercise - then subtract around 750 and average that for your intake.