Lee Hyori gave up after three days. This means your ideal starting number is 160g a day. So, from our above example where you would be eating 160g a day, if you wanted to re-feed, you would eat 224g that particular day. Now I'm 180 and about 15%. During your cutting diet, you want to keep your fat intake very low, but high enough to maximize testosterone production. I feel great all day, especially the mornings after workout. Are you around 12 percent body fat but want to get down into single digits? Click the link in my bio for more details! Before I go into the details of the guide, I want to preface by clearing up a few misconceptions: Losing weight and cutting fat are the same thing: Quite simply, they are not. Currently down 15lbs (after water weight loss) since Dec 24th. Also religious sauna usage to mess around with autophagy. It's a very accurate method done using air pressure on the body. So I wasn’t just a Diet Coke addict. I'll throw my two cents in; I've done both clean bulks and dirty bulks. Extreme diets: Dr Siegal’s Cookie Diet. This dieter had slimmed down from 12st 12lb to a healthy 9st 1lb. Some of the most popular: The mirror. Anyone can lose weight – all you do is eat less and your weight drops. She also said she is 30-years-old and 5ft 3in. 10g of creatine every day is a lot. The difference is just akin to a marathon vs a sprint. Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . Meals must be small but regular, and in order to keep growing and maximise your bodybuilding, it is essential to keep protein intake high. But. All the recipes and tips below are borrowed from The Bodybuilder’s Kitchen and frankly, it’s one of the finest attack plans for safely shedding pounds that we’ve ever seen. The first technique to efficiently cut fat is to properly manage your macros. Carbohydrates should be axed if you want to cut fat: This is true and false. I went down a clothes size and looked less puffy. Edit: I follow the approach by Martin Berkhan if anyone is interested. Glutamine is (probably) a waste of money. This means that you want to consume healthy fats that boost your hormones and provide your body with omega 3. of lean body mass. I lost weight, lifts didn't go down, but obviously progress wasn't as good. No muscle loss, very slight to no strength loss. Also, here’s something important to note: cutting weight gets easier each time you do it. I did it when I still had a significant amount of fat, over 20% body fat (male). But I was forced to come off the diet due to going on a camping trip, and having parents not wanna put up with my "anorexic" eating during the trip. Whilst there are no foods that will make you fat on their own (all foods contain calories), there are some foods that become more important during a cut and will make the process a lot easier. I've been losing 2.5 lbs per week for 4 weeks. Apply to become a mod. Press question mark to learn the rest of the keyboard shortcuts, https://www.youtube.com/watch?v=ER0XQEWyqjo. Let’s say your deficit goal is 2500 calories. added on, and started o-lifting.I Push Pressed, 255, and hanging power cleaned 225. I will go into greater detail in the nutrition section below. One meal a day diet: The pros and cons of extreme fasting according to a Harvard University-educated doctor. I actually prefer them to slow, grueling cuts that last months at a time. In this post, I wanted to share with you the best macro split for cutting. Some say that it is a complete waste of time because the sudden lack of food forces the body into starvation mode which slows down your metabolism and encourages your body to hang on to fat. It's been about a month and a half, and I've lost 15 pounds. I'm planning on ending my bulk in 2 weeks and am trying to prepare. The only difference is that a faster diet is over faster. By. I have a rule for each. I would like to say that while my knowledge of fat cutting will get you far, it is not a be all end all. During the summer of 2010 I believe, I was 187 lbs. My mind and body feel fine losing over 2 lbs a week. The Ultimate Cutting Diet – Devised By Pro Natural Bodybuilder Layne Norton. tcfitness2016-blog. The Importance of Diet ‘Water Fasting’ Is the Next Extreme Fad Diet No One Should Try. My last cut, I had a much higher daily protein intake, but the benefits of all that extra protein seemed negligible and only left me feeling hungry and irritable all the time. A packet of strawberry Crystal Light transforms it into delicious strawberry milk. Other than that, I haven't been counting macros. If that doesn't work, I'll lower calories in general, often by reducing carbs. Not good times. Extreme Sports Football Golf Gymnastics Ice Hockey Martial Arts Professional Wrestling Skateboarding Skating Paintball ... the word diet with days of starvation and pain. It's all about preference and what most appeals to you. That said, carbohydrates are still a very important component of your cutting diet. Have a high fat intake is going to make you fat: No, it’s not. The word diet refers to the food choices that we make on a daily basis. During Days 10 to 6, you cut carbs to 1/2-gram per pound of body weight per day. Intermittent fasting, the latest in weight loss trends, has taken a turn for the extreme. I would recommend dropping this to 225 for 2x10. If you choose to do cardio the same day as your weight routine, I recommend spacing them out as far as possible from one another. By eating less protein, I can eat a much more balanced diet that satiates me and leaves me feeling good. I have a lot more control of my diet now. 30 Days Out: Craig Capurso's Extreme Cut Trainer. In case you hadn’t heard, humans need food to live. Example Cutting Diet. Timing nutrients like this gives you a hormonal advantage and will optimize fat burning. For example, I said I take 5g of BCAA's and 5g of Glutamine. For reference, I was sitting at 17% BF at 225lbs (dirty bulk for 2 years from 160lbs). During this time, you should do nothing but very light cardio (walking) and stretching. So I wasn’t just a Diet Coke addict. Nutritionist and trainer Lauren Brooks will show you how to quickly shed pounds with this two week MMA and boxing diet plan.. carbs should be low, but not omitted. Cutting afterward wasn't that hard, I took the steps you see in that link I posted. By the end of it you're almost sobbing because you have to eat another 1/2 lbs. From intermittent fasting to cutting out protein shakes, these 10 strategies helped real people drop pounds. I've been bulking on carbs now and feel like I'm getting chunky again even with the added muscle. The theory behind this diet is that including cabbage soup in your diet regularly—in place of 1-2 meals a day—can help you shed weight,” says Toby Amidor, MS, RD, nutrition expert, and author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day. Now I'm at a little under 13% at 208 after 2.5 months cutting, according to my calipers. Holly Van Hare. No energy if I didn't eat enough. Lower your calories by 500 below your TDEE, and you will now be in a caloric deficit. During the first week of a reduced calorie and carbohydrate diet, you will flush a lot of excess water and lose weight rapidly. You do not have to follow every single suggestion, just keep in mind that the more careless you are on the path to a leaner body, the more likely you will lose muscle along the way. The scale should be going down by 1-2 lbs per week. Edit - no muscle loss according to the scale, but I would wager I've gained a little muscle by looking in the mirror. After posting an example of a diet that could be used for bulking, several people contacted me asking me to do the same for a cutting diet.. Anyway, I ended up at 193 @ 9.5% bf. it wasnt mean to be extreme though, but i was about 1000 kcal deficit which i didn't mean to, i just underestimated my calories and tdee during my cut to make sure i lost weight. i did it while i had exams. I’m doing an experiment with a relatively extreme cut. I can feel my butthole crunch just thinking about it. The Ultimate Cutting Diet – Devised By Pro Natural Bodybuilder Layne Norton. Thread Tools. However, that is not the correct definition of a diet. of Chicken1 Tbsp of Olive Oil1/4 Cup of Brown Rice2 1/2 Cups of BroccoliMulti-VitaminVitamin CFish Oils (2), + 1/2 Cup of Brown Rice+ 1 oz. Motivation is important. Yes, you heard me right. This is basicly ' nclifter6feet6's' extreme beach cutting diet. They are a free food. Cutting: It's when you want to lose the fat you accumulated during your bulk, so you do a caloric deficit during a certain period of time. All you need is measuring tape. Plus lots of caffeine via coffee and tabs. Note that while I've found those to be the best ranges for me, you may be different. So if your cut only lasts 2 weeks then you can get back to bulking, mass gaining, and training seriously sooner rather then later. istockphoto.com "Water fasting" involves replacing food with water. I think it was fun doing a mega-bulk once in my life, ut it's not something I'd recommend every time. Eight hours of sleep and staying hydrated are major important to losing fat instead of muscle. Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . And I’d struggled for years to reduce my sugar consumption. Cutting diet plan. I also didn't raise my protein at all, as I have in previous bulks, as I've read some articles indicating protein usage when on high carb diets is actually more effecient, so you don't need as much. As soon as I got into the teens with my body fat, that stopped working. To get bodybuilding-lean requires extreme dedication and sacrifice. Please consult a certified nutritionist before you decide to alter your diet. That works out to 90 grams for our 180-pound subject. Seriously i love you for posting this. Diet Planner / Online Fitness Coach. A rapid fat loss protocol will see you dick-skin shredded in no time. The Xtreme Fat Loss Diet is all about helping you lose fat efficiently through a unique combination of workouts and healthy dieting.. 1000 calories? This will help you adjust mentally to the new amount of food you will be eating. Consisting of whey, all natty pb, oatmeal pot workout, fruits, brocolli and veggies, and tuna and chicken. Do you have a fight coming up and you need to drop weight? I'm going away mid may so I want to do an extreme cut soon to maximize fat loss. In retrospect I didn't need to step down so slowly, could've probably just done 3 of those steps. So this year I decided to go more conservative in my bulk, and try to do it cleaner, with carbs focused mainly around workouts. But without the constant sweetness of my soda, my sweet tooth started to subside. Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. Cutting fat (or just “losing body fat”) means getting rid of body fat at a controlled pace that allows you to maintain your muscle mass. The Diet/Cardio/Drug Dance. Don’t even count them in your calories for the day. i underestimated the effects. I've been hovering between .6 and .7g of protein, and that's been suiting my needs just fine. Here’s a meal plan and grocery list generated by Vegan.io for our cutting example earlier: Female, 30, 60kg, 170cm, lightly active, endomorph, lose weight: Download Meal Plan PDF. You can get a sufficient amount from your diet, but that isn't always the case. 50 (+6) countries, 230 languages, 743M people… 1 subreddit. Srs- I really like eating and cooking all sorts of food and I'm not sure If I can compromise that for skin. I still have a carb shake in the evening, but it's still within a couple hours of my workout. The way you maintain muscle during a cut it to keep doing exactly what you’ve been doing, just in a lower volume. But it also emphasizes the fact that you've built muscle before and now you're burning the fat you've gained while bulking. For example, if you have a lean muscle mass of 180 pounds, you should only eat 1800 calories a day while cutting. europe join leave 2,093,363 readers. I did a keto cut over the summer/fall and it worked out well. I pulled over 500, got my bench back to 320, did a pullup with 100 lbs. What's your experience with an extreme cut? And I’d struggled for years to reduce my sugar consumption. Let’s go over each macro: When gaining, we recommend that you eat as healthy as possible, but most of us “cheat” or “go dirty” and eat foods that aren’t as nutritional for the convenience. There are a ton of methods to measure body fat. DEXA Scan. This is one diet that you will not have to starve yourself to see results. By. So, if you are 20% body fat and weigh 200 lbs. The Hunger Gains: Extreme Calorie-Restriction Diet Shows Anti-Aging Results. Learn how to build a diet to get ripped. @ 10.5% to 231 @ 22% bf, in 6 months. Sounds perfect Wahhhh, I don’t wanna. Your long-term goal is probably something along the lines of being bigger, stronger, and leaner. If I had to choose between BCAAs, creatine, and glutamine I'd easily ditch the glutamine though. The last note on carbohydrates is to take advantage of an advanced technique known as “carb cycling.” This essentially means that every once in a while, for a single day you “re-feed” your body and restore your depleted glycogen by eating a larger amount of carbohydrates. Should measure within ~0.5-1%. Also take into consideration what you get through your protein powder. One meal a day diet: The pros and cons of extreme fasting according to a Harvard University-educated doctor. Apr 27, 2018 - Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. How to Create Your Own Vegan Bodybuilding Meal Plan. Of course I gained fat as well, there's progress pics on that log. This is one of those extreme diet plans I was talking about. These two things are your diet and your exercise routine, so let’s start with the former. Send feedback to the mods. This foolproof cutting plan is part of the new book The Bodybuilder’s Kitchen, written by Erin Stern, a two-time Ms. A new study shows five days of hunger a month may reduce risk factors for aging and age-related diseases Holly Van Hare. There are healthy fats that are vital to the overall function of your body. You just measure your waist, and sometimes hips and neck, put it in a calculator, and that should give you a measurement within ~3%. Then it gets interesting. Press J to jump to the feed. I drink 2-3 protein shakes each day and take 5mg of creatine monohydrate as well. If you’ve been working out for longer than 10-12 weeks, I can guarantee that your body has been over-trained to some degree. Can be expensive depending on where it is done, but my university does them for $15. I wrote 4 times a day to spread them as a side option, but if you are a user of Optimum Nutrition Whey, you will get 5.5g BCAAs and 7.1g Glutamine per scoop. It’s called the Anabolic Diet and, while it flies in the face of what most bodybuilders have been led to believe, it could be the answer to your prayers. For a cutting diet, try eating 10 calories for every pound of lean muscle mass that you have. Extreme factor: 6/10. Losing weight means lowering your overall body mass. In fact, to keep things in check, here's a simple rule of thumb. A cutting diet is a bodybuilding term for losing fat while maintaining as muscle muscle mass as possible. But without the constant sweetness of my soda, my sweet tooth started to subside. Basically, the cabbage soup diet works because you are cutting down your calorie intake to near starvation levels. On a 6-week cutting diet you’ve not got time to f*ck around having cheat meals here, there and everywhere. These are the times that your body is less sensitive to insulin spikes, which must be minimized for fat loss. Disclaimer: ScoopWhoop does not promote extreme lifestyles. I’ll give you more details below the video… He describes it as a high fat, high protein, low carb diet. Time until Brexit. you have 40 lbs. As I stated above, there are many viable methods to cutting. Now, hold up, killer. "What's the difference between a fat loss and a cut?" I think this was on account of the o-lifting. The less expensive, generally, the less accurate. To get bodybuilding-lean requires extreme dedication and sacrifice. You get plenty from protein sources, including whey shakes. Cardio. To do this, start eating at a “maintenance” level, or exactly at your TDEE. How long did it last? To anyone curious, it definitely works. It's for anyone who wants to look their best for an event like a physique competition, wedding, reunion, or photo shoot. Cutting usually follows a bulking phase, but you can ‘cut’ anytime you want to lose fat and keep muscle. Oddly I’m at an extreme deficit (naturally around 1500 cal) eating steak and eggs essentially; but I don’t get hungry. NOTE: I am going to use “lingo” and concepts that assume you have already read the information in our FAQ. If I remember correctly, creatine causes your muscles to hold onto water and glycogen, which is beneficial during a cut when they will be depleted most. I did about three pounds a week, 1500 Cal. It'll do that, too! Those of you that have a tendency to lose muscle faster along with fat will need to have more frequent re-feeds, perhaps every 3-4 days. istockphoto.com "Water fasting" involves replacing food with water. That’s all I’ve got. But if what you've tried before didn't work, you could try something a bit more aggressive, and see how that works. Cut is simply the term used just after a bulk. Protien was kept high at 1.3-1.4g/lb of bodyweight (which is another thing the fitness subs on reddit seem to despise for no good reason) and while volume and frequency was cut, intensity was maintained. Make changes gradually. Also supplementing Creatine, Beta Alanine, ALCAR, and Taurine. About a week. Cutting with a recovering broken wrist Hi all, I have been planning to cut for a while now but I never had the balls to do so. 30 Days Out: Craig Capurso's Extreme Cut Trainer. This is one of those extreme diet plans I was talking about. I would supplement with a multi-vitamin 3 times a day. Didn't lose any strength that didn't come back on within a week or so. A good rule of thumb is that you want to consume about .25 grams of fat per 1 lb of body weight. Download my FREE bodybuilding diet calculator to instantly create your bulking or cutting diet. She also said she is 30-years-old and 5ft 3in. On the note of recovery, make sure that you are always getting 7-9 hours of sleep to optimize your fat loss. Read the subreddit rules. of Chicken1 Tbsp of Olive Oil1/4 Cup of Brown Rice2 1/2 Cups of Broccoli, 6 oz. When I cut I didn't lose many of my gains, bench ended up down the most, but overall my strength kept up great. Once these two weeks are complete, you should be stabilized at your current weight and ready to take on your new cutting routine. Note that for this rule I am referring to the low-calorie, leafy, dark green vegetables, not the starchy vegetables such as corn, pototoes, and legumes. Yeah people are really sheltered when it comes to fast cuts. I would like to begin by saying that I don’t recommend that anyone should follow this way of eating for more than two weeks.As an athlete, you will not continue to see results with this kind of extreme eating. Currently the most accurate method, and also the most expensive. Are you around 12 percent body fat but want to get down into single digits? 04-03-2007, 12:59 PM #1. vipergq. For protein intake, it is important to have a higher amount during periods of fat loss. So which is better? It is not enough to just clean up what you eat, it must be far more drastic than that. Putting yourself in caloric deficit is only enough to ensure that you are losing weight. I was able to cut from roughly 20% to roughly 15% over 5 weeks at a 1000 calorie deficit. With that said, men should expect to see an 8 to 12 pound loss during these 3 weeks, and women will likely lose 5 to 10 pounds. I think for most people who are cutting from, say, 20% BF will see substantial changes simply eating at a 500 cal deficit, keeping protein to ~1g/lb. It’s very important that before you start operating a caloric deficit that you stabilize your new weight. Strength stayed the same, and went up if anything! My recommendation is to eat about 1.15-1.2g per pound of mass. 3,100 users here now. Now, you can eat your carbohydrates as you please throughout the day, but if you want a more advanced way to ensure fat it being burned, take advantage of nutrient timing. May be bro science, but when I cut it gives me somewhere to go with my protein; I can raise it above current levels while cutting fat & carbs back. That said, my guide is going to recommend multiple techniques to maximize your fat loss and minimize your muscle gain. Stern knows more about fueling fit bodies than practically anyone. of body fat, you will have 160 lbs. I went from 183 before halloween (overdid it a bit trying to get even more shredded for a gladiator costume I didn't even end up wearing because it snowed on Halloween in Boston), up to 206.5. Carbohydrates are also the key to keeping your progress from stagnating. This includes muscle and fat. The amount of micros they have and their filling nature during a period where you will be very hungry is the incentive. Please consult a certified nutritionist before you decide to alter your diet. But the gains were astounding. It'll do that, too! On a quest to 10% BF. I know this is not the standard way to do things but normal cutting has NEVER worked for me and everyone is different. A+E Networks UK’s brands include HISTORY, CI, Lifetime, H2 and BLAZE in the UK. Once you fall out of it, decrease your carbohydrates by 20-25g to continue your progress. And while I of course still liked sugar, I didn’t crave it with the same intensity . Just something to keep in mind. What it is: This extreme diet hearkens all the way back to the 1950s. Even if you don’t think you that you are on a diet, guess what?! Fish Oils are great sources of polyunsaturated fat, but if you get a sufficient amount in your diet, they aren’t necessary. There are multiple methods to calculate your body fat using them, which can be found here. Losing 5 lbs in 10 weeks is just as hard on the body as losing 5 lbs in 2 weeks. Since there are 9 calories per gram of fat, that equates to about 104.5g. once you get to lower levels of body fat, < 13% or so, more of these techniques (carb cycling, nutrient timing, EC stacking, etc) will start to make a difference. This isn't a license to go hog-wild. Doing so will make it much easier to get the tone and definition you want in your muscles. A multi-vitamin will help to make sure your micronutrient requirements are sufficiently filled during the rough period of low caloric intake and Vitamin C is a powerful antioxidant that can help greatly as well. Yes, carbohydrates need to be cut down, but not overnight and certainly not as low as some people go. They will give you vital micronutrients and will help to curb your appetite. It depends on what you mean by "extreme". A joint venture between A+E Networks, the media company also broadcasts to … I stayed MUCH leaner, in fact I still had about a 4 pack of abs at the end of the bulk, and someone noticed my ass actually looked 'svelter'. In fact, to keep things in check, here's a simple rule of thumb. I agree to an extent on glutamine. I can add whey protein powder to fat-free milk and get a somewhat gross concoction that clocks in at about 7 calories per gram of protein. On Day 5, you reduce your carbs to a quarter gram per pound of body weight, or 45 grams per 180 pounds. That just hasn't been my experience. This is Craig's personal cutting program! Here's what I'm doing this time. I had done bulks before and cuts, but wanted to see what my limits were. For the first week, continue your workout routine at the same level you would if you were trying to gain. I went from 16-11% bodyfat in 6 weeks (including refeeds). All the recipes and tips below are borrowed from The Bodybuilder’s Kitchen and frankly, it’s one of the finest attack plans for safely shedding pounds that we’ve ever seen. Losing weight is like a nightmare for most of the people. Again, this will be covered under nutrition. I’m sure that you’ve been gaining and working out for a long time. Also doing a modified 4/20 IF which deals with hunger the best for me. Or email me at email@example.com. If you have absolutely no tools, you can estimate your body fat using a picture such as this and the mirror. Never used creatine before, what would its effects be on a cut? About the same lifting routine as now, 150-200 grams of protein. Otherwise, great guide. I also only drink water all day everyday except for my one protein shake that I have after I workout which I do have with water though. Cutting diet plan. This isn't a license to go hog-wild. Intermittent fasting, the latest in weight loss trends, has taken a turn for the extreme. Before You Start Using Sarms For Cutting. Cutting on 2.8k cals still hungry sometimes :(. Advanced Search. TC Fitness. I want to try taking things further with the deficit so if anyone has had success and has tips to maximize fat loss with keeping muscle, let me know! And on that day, eat the stuff that you wouldn't normally eat and certainly couldn't eat while on your normal Get Shredded Diet days. But take heed: trying to do this on your own without a coach can be extremely dangerous. Plus you gain a lot of fat. So, if you are 20% body fat and weigh 200 lbs. Curious what workout scheme you're following? Pre-Contest Dieting: Obviously the most pertinent issue regarding pre-contest preparation is the diet aspect of preparation. I’ve cut a few times, and I have found the best way to find your starting amount of carbs is to eat 1g per pound of lean body mass. You can burn calories doing your weight routine, but you can increase your daily calories burned by adding in cardio on the same day, or you can do cardio on your off days. This should give you a measurement at least within ~2%. View Profile View Forum Posts Visit Homepage * Misc Mailman * Join Date: Apr 2006 Location: Los Angeles, California, United States Posts: 4,057 Rep Power: 12704. Thread: Extreme Cutting Diet and Routine for the next 30 days. Their both hard on the body, pick your poison. During Days 10 to 6, you cut carbs to 1/2-gram per pound of body weight per day. Should you choose to use Trenbolone as your primary cutting phase agent, it is vital that you get your dosage, cycle length, diet, and exercise plan just right – too high a dose, and you may find yourself gaining muscle size rather than shedding body fat due to increased testosterone production levels. Just wanted to know, how big was your deficit? Diet Planner / Online Fitness Coach. Thanks for the added information! I've pushed 4500+ calories before. I'm planning on trying an extreme cut for one to two months max. These have long been circulated around the bodybuilding community as “muscle mass saviors” during cutting periods, and while they aren’t necessary, I highly recommend them (although they can be pricy!). This is a guide to help you understand the process of cutting body fat without losing while minimizing any strength or muscle loss. It's for anyone who wants to look their best for an event like a physique competition, wedding, reunion, or photo shoot. That works out to 90 grams for our 180-pound subject. I was a bonafide sugar addict. Ideally you should be losing anywhere from 0.5-1.0% of your body fat a week. I also recommend taking fish oils and vitamin C three times a day. of PB. Another Reddit user followed a weight loss diet plan to lose 3 st 11lb.. Feed your body the right fats, and you won’t have an issue. Well, it’s actually the kind of cutting diet that I’ve been preaching for years! Whilst there are no foods that will make you fat on their own (all foods contain calories), there are some foods that become more important during a cut and will make the process a lot easier. you have 40 lbs. Trying out an EC stack now to try and get sub-10%. This is mainly to detoxify your internal organs. A new study shows five days of hunger a month may reduce risk factors for aging and age-related diseases Calipers. There are some things that you will want to account for before you start using sarms for cutting. Extreme deficit cutting diet.. 2100 Calories 260g protein 125g carb 60g fat (good fats) Good cutting diet? I was a bonafide sugar addict. I went from 185 lbs. Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition. Now, you might be asking yourself “that’s simple, why bother making a guide to tell me that?” The answer is simply lowering your calories is not enough to make sure you cut fat. Macros can be adjusted while calories remain the same. Help and FAQ. A rapid fat loss protocol will see you dick-skin shredded in no time. I’m serious. Haven't lost any strength yet, and all I've been doing is eating at a 500 cal deficit.