Hello, this is my second post on this forum. Ive been working out for 3 years periodically, but I can say that I started lifting seriously about a year/ a year and a half now. After a bulking phase which i shouldn't have done, cause i was already high BF% I decided to start a cutting program. I dropped from 76kg to 73kg in about 2 or 3 months just be being cautious about what I eat.
I want to loose more until late May, to have a low enough BF% and harder muscles/more vascularity.
I'm male, 18 years old 1.70m 73kg
Im now starting a 1500 cal diet, but do you think an 1800cal diet would be enough?
Also, is yohimbine hcl effective for fat loss, amd how much compared to ephedrine?
I've been intermittent fasting all these 2 months that i lost these kgs and I plan on continuing doing so.
Also how can i preserve mos of my muscle mass during cutting with IF? Beacuse consuming BCAAS in the morning breaks my fast
As everyone is saying.. Increase your calories
Some people think a huge defecit means quicker fat loss... At the start yes but.... Your metabolism will eventually catch up with that 1500 calorie deficit. Our bodys are very smart and don't want to lose fat. Thats our survival during periods of starvation (Which the human body still believes could be the case)
I would start on 2100-2200 calories and you will still lose fat. After 2-3 weeks drop to around 2000 and continue on this. After another couple weeks drop to 1800 calories and just stay here During the calorie deficit keep cardio to a minimum. I would only use cardio for when you stall again. Incorporate some low intensity cardio ie 30-40 minutes on a treadmill 2-3 times a week and fat loss would continue.
You would feel miserable on 1500 calories. This is where most people fail. They want results as quick as possible but it isn't sustainable. I had a friend who is carrying ALOT of excess weight and i wrote them up a diet and strategy to get started. I put them on 2300 calories to start with and minimal cardio. The initial deficit is a shock to your full system so you will lose fat ' water & glycogen at the start very quickly which will drop your scale weight very quick. What did they do though... I seen thier myfitnesspal and they were consuming 1200 calories! Wanting rapid results. Lasted 2 weeks and thier body just was like no chance... They binged BIG time ad gained more than they weighed previous. If they had stuck to 2300 calories their appetite would a been balanced and they will have had more success sticking to the diet.
As for Yohimbine. Fat loss... Yes. Its one of the more successful supplements to date. Its also believed to help target stubborn fat. Ie the waist area etc. If you haven't ever took it before then i would start at a very low dose just to see how you tolerate it. I personally dont like Yohimbine it makes me very anxious and restless. I think thier are better products on the market to be honest. Less sides and more or less the same results.
Ephidrine.. Fat loss.... Yes. I have ran it previous and like Yohimbine it makes me very anxious. Results were defo noticeable though. Appetite supprression is where it shines though.
Preserve muscle... Dont believe your ever losing muscle when fasting. Thats companys trying to flog off BCAA's saying it removes catabolism during exercise. Leucine can promote protein synthesis but it wont have any effect in the short term. I have done 24 hour fasts for 3 weeks straight with 1 meal in that 24 hour fasting day. Large meal but it covered every Macronutreint i needed. Did i lose muscle? Not at all. If your stimulating muscles ie weight training and your protein carbs and fats are in for the *day* then your completely fine. So dont think your losing muscle.. BCAA's dont spare muscle.. Letting your body know that you need to keep the mass with stimulating the muscles is whats gonna let your body know it needs to keep that mass.
Good luck man a hope this helps!