i weigh 190 lbs. I have recently started counting my calories and protein intake like crazy. Assume i take >1g of protein per pound for 190g (often a lot more) of protein a day. it is ok for me to do this, yet have a low calorie count? I managed to eat 1300 calories yesterday and got in my protein goal. This is not to mention that i do fasted cardio in the a.m. and lift in the p.m.

Is this calorie deficit bad, even though im getting a fair amount of protein?

No matter what your goals are, I think your calories are too low. To successfully lose fat and/or gain muscle, you need to eat more. Don't neglect eating enough fat during the day. Someone who weighs 190 pounds should get between 40-80 grams of "good" fats a day.

im in agreement with jaybird.

without knowing your height you need more cals regardless... i dont think you are 4 feet tall anyways (you aint no female) 1300 cals is female cutting numbers... so up them cals man.

figure your BMR and your TDEE (total daily energy expenditure)... take a look at the stickes on top.

i lost wieght on low cals but it caught up with me... this is not a healthy way to loose fat/wieght... it will serve you better and make your road in the future of continued wieght loss a lot easier if you ate enough cals just to loose fat and not too much muscle (hopefully maintain or create some)... and thats more then 1300 for sure.

while protein is important... so are carbs and good fats.


clean food is very low in calories... so you're going to be eating a lot of clean food... as i am. im always eating. im 178-180 and 5'8" and im getting in around 2400 on a cutting diet.... probably could get more in. im currently doing a 40/40/20 split take a little from the carbs every once in awhile.

basic advice... eat more clean food. the more clean food you eat while around 500 under your TDEE numbers the more work you body goes through to digest it resulting in more calorie burn thus fat loss.


if you're too low your body will eventual go on starvation mode (from what i gather) and your metabolism will slow down to even itself out.

I managed to eat 1300 calories yesterday and got in my protein goal.
:eek: 1300 calories????
Assume i take >1g of protein per pound for 190g (often a lot more) of protein a day. it is ok for me to do this, yet have a low calorie count?
Yes, but your calorie count is way, way, way too low;1300 calories would be much better employed by a female weighing less then you. Read the sticky's at the top of the cutting page, you need to be eating alot more then 1300 calories especially while lifting weights. Eating 1300 calories will make you lose weight, and lots of it, but it will primarily come from your muscles and through water loss. If your goal is to get lean and stay lean then you need to lose fat, while preserving as much muscle as you can. READ THE STICKY'S, DON'T WAIT, DO IT NOW!!!

*Sorry if i sound a bit harsh but your nutrition is the dominant factor in whether or not you reach your goals...now go read-up :tu:

I appreciate the advice you guys, all my questions are answered

awsome. let us know how its going.. update us on your progress.

your involvment on these boards... as well as the others who have a desire to change thier body in a healthy way.... (regardless if you arent as expierenced as the other cats on here) adds to the strength of this community.

keep working man... dont give up. press on!
:tucool:

awsome. let us know how its going.. update us on your progress.

your involvment on these boards... as well as the others who have a desire to change thier body in a healthy way.... (regardless if you arent as expierenced as the other cats on here) adds to the strength of this community.

keep working man... dont give up. press on!
:tucool:

Agreed, well said :tu: