The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
I have read elsewhere that you really shouldn't go under 1200 calories/day. I am 5'3" and 121lbs. I am doing OPT and with a 40% deficit it puts me under 1100, is this OK?
In FLTS, Leigh advises to only go really low (although she doesn't draw a hard and fast line with a number, either) on specific programs designed for really low. OPT is one of those, and manages the lows by putting in rest weeks and varying numbers in the calorie and macro dept. I'd say 1100 is doable for the duration of OPT.
OPT puts me under the typical recommended calories for me, too. It's a fast and serious program, designed to maximize your results.
Of course, my comments come to you without knowing your background. If you've had "issues" (physical or psychological) with dieting or food or metabolism, then this may not be the best approach. In that case, I'll leave it to the expert.
Like Lost Dog said, it really depends on you and your system.
I have similar stats to you and tried OPT at those calorie levels and wound up crashing and burning...which led to overeating and a 5 lb or so weight gain. My body can't handle such a low deficit.
To add, 1100 for some people isn't that low if they aren't moving. However, better than to go low is your raise your activity level with low increases so that your multiplier is higher that way you can non aggressively hit the same deficit but with a higher nutrient intake.
thanks for the responses
I have another question now...does the total calories change daily depending on how much exercise you get. for instance the difference in overall calorie burn on an off day vs. a weight lifting day, or does it just remain constant based on your maintenance level, (does my ? make sense?) I have never really been sure about this.
It's not going to be the same burn every day, since your activities are different, but you are shooting for the same number of cals/macros on every day of that phase of OPT.
Your food remains constant, since it's based on your average amount of activity. Really your "workout/exercise" doesn't burn too many more calories than just walking around or cleaning house would, and for some people will burn less.
In other words, when you did your activity modifier to figure out your calories, you already counted in your workouts. So if you ate MORE than 1100 on your workout days, you'd have to eat LESS than 1100 on non-workout days in order to not eat double for your exercise, thereby reducing your deficit.
deficit under 1200
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