@silas0307 A moderate deficit (250-500 cals, instead of 500-1000) gives you the energy to lift heavy so you’ll primarily lose fat as you lose weight. It’s slower and therefore many people don’t like to do it but it’s more sustainable: since you lost it slowly, that means you modified your diet less radically so therefore it’s easier to maintain those modifications over the long haul.
As others have said, up protein—> 0.8 g/pound of goal weight is less that you may see recommended elsewhere but, again, it will support muscle growth and tends to be more sustainable long term for people.
Consistency in our diets is an underrated weapon for success. Where you can be less extreme and more consistent, do that.
When some people go into a surplus in order to bulk, they unconsciously see it as an opportunity to eat pizza, burgers, etc—cuz I gotta eat in a surplus, right? Again, it’s a moderate surplus (250-500 cals) on the days you lift, just by eating a bit more of the foods you normally eat. Like, add a couple more ounces of chicken and a little more rice and you’re set. They can accidentally eat way more than they realize. Track your calories during a bulking surplus so you’re intentional about it.
