Ok, here’s a question then.
I’m a few years older than Stray. 6’ and about 205 at probably 18-20%bf. My grappling competitive weight was 185. Eat fairly well throughout the week, but tend to eat more than I should on weekends and work travel (drinks plus snacks).
Being older, I know that diet counts more than exercise for losing fat, so the three part question is what kind of caloric deficit do you suggest for ‘sustainable’ fat loss, do you rely on protein supplementation at all, and do you increase the cardio:strength ratio when cutting?
Ideally, I’d be sub 15% body fat by summer.
The easiest way to set your goalposts is to use the Myfitnesspal app. It will calculate your caloric intake based on your fitness goals. It’s by far the easiest tool I’ve used to make sure I hit my daily calorie goals.
I usually shoot for 2200-2300 calories if I want to start losing weight at a pound per week. Surprisingly my macro breakdown is almost 1/3 protein, 1/3 carbs and 1/3 fat. All fats are from healthy sources. I have 1 scoop of protein in the morning with all greens and that’s about it. I typically do 20-25 minutes of cardio to hit my numbers.
As I progress through my diet I start to adjust to slightly higher protein as I dial down the carbs and fats.
This is basically the old Body for Life approach but it’s worked for me for over 20 years. At the end of the day it doesn’t matter what diet you use as long as you’re burning more calories than you’re ingesting.
Calories in < Calories out
That seems like a very low caloric intake . How much of a deficit is that ?