There’s often a lot of talk about my eating habits when we go out, because I’m cutting– I’m eating at a deficit, and am being very careful so I can lose fat. It’s not the easiest thing to do, especially while maintaining a social life, but it’s not impossible. Often times, during these conversations, people bring up the person they know that is ripped but doesn’t have to worry about what they eat.
Body type and genetics aside, they’re already where they want to be. Their caloric needs are at least 500 calories higher than mine, if not more.
How do you know their needs are higher?
If they’re not cutting, then they’re either eating to maintain where they are, or to gain weight, which by default, makes their calorie needs higher than me. For example, my Total Daily Energy Expenditure (TDEE) is 2850 calories– To maintain my weight, I would be consuming 2850 calories; to bulk up, I would eat between 3150 and 3350 (or more); to cut down, I currently eat 2350.
To some people, that may sound like a lot, and comparatively speaking, it is. (For example, Alissa’s calorie goals to cut are around 1800) A quick look at how many calories are in a typical restaurant meal can reveal just how little 2350 calories is. If I know I’m going out to dinner, I usually have to allot myself 1000 calories for the meal, and I don’t even drink.
So just go crazy once in a while!
It’s not that easy. While cheat meals are allowed, and necessary, you have to look at how consistent deviations can affect progress. If you eat at maintenance, that means no fat was lost that day– However, if you eat above maintenance, that means there’s potential for you to gain weight, thus setting you back on your path toward the goal.
Why do you bring this up?
Most people recommend bulking before cutting if you’re starting out. I’m more inclined to recommend the opposite, which a minority of physique coaches and trainers recommend. Cutting down isn’t easy, and the less time you have to spend doing so, the better.
Also, just keep that in mind if you’re out to dinner with someone who’s cutting.