Calorie deficient or correct macros?

[HarrisonR8]

I've considered getting my body in shape to the point where maybe one day I could try a figure competition. Bulking and getting muscle isn't a problem, but when it comes to leaning-down I am kind of lost. For fat loss without losing all of my muslce weight is it important to have a calorie deficient or should I focus on my macros?

[LaraT]

both are important but to lose weight/fat the most important thing is being in a calorie deficit.

[Lost Dog]

You need a deficit to lose weight/fat. Macros may be able to fine tune things, but without the deficit you're not losing anything.

[HarrisonR8]

If my maintenance is around 1800 can I eat 1500 total plus burn about 400 working out to create a nice deficient? If I'm used to eating a lot during the day how does one cope with lowering calories and not feel low on energy and starving (I tend to eat between 1700-1900 a day, that's my TOTAL, not net calories)? How do you get out of the routine of eating so often?

[kfisherx]

Are you seriously thinking of competing or body recomp? If so that is slightly different than just deficit. As you mentioned you want to retain LBM while losing weight not just focus on weight loss. Depending on your genetics just focusing on weight loss could be a pretty bad thing to do (as it is for me). I HAVE to focus on the big picture to keep lean mass. This includes things like, what is realistic loss goals for my leaness, what my macros are, what my meal timing is and what my workout is. All of it combined allows me to recomp most efficiently.

[LaraT]

Originally Posted by HarrisonR8

If my maintenance is around 1800 can I eat 1500 total plus burn about 400 working out to create a nice deficient? If I'm used to eating a lot during the day how does one cope with lowering calories and not feel low on energy and starving (I tend to eat between 1700-1900 a day, that's my TOTAL, not net calories)? How do you get out of the routine of eating so often?

being in a deficit often sucks and most people feel tired, cranky, lethargic, hungry. As Leigh has said before, you have to just "embrace the suck" sometimes. I find that making sure carbs are not too low helps with the fatigue. When I go lower caloire and lower carb I feel just awful but everyone is different and some feel great on low carb. You can still do mini meals more frequently but many find it better to eat larger meals and eat less often.

[kfisherx]

To add to Lara's reply if your stats are 5'4" and 115 lbs you are already really pretty lean. Since you already are pretty lean would be best that you did not shoot for a deficit of more than 1 lb a week. In fact I'd shoot for much less. I am currectly 5'5" and 130lbs and working with Alan Aragon on body recomp. I too want to get rid of fat BUT not lose LBM. Alan has me losing at about .25 lbs a week right now. It is ridiculous slow but things are happening and it is all good. Because it is so slow, I am not very tired or hungry and still setting PRs, etc in the gym. I am eating only a couple hundred cals under my maintanance. I could drop a LOT quicker and be tired and have no energy and lose LBM with fat too. Two different ways to do it. Ya gotta find the exact right balance that suits you.