Fat Loss and Muscle

I am at about 89.9kg as of this moment, with aprox bodyfat of 17%, I would like to get down to 10%, then maintain it for awhile and do a slow..slow bulk. My issue is, I would like to lose around 4/5 kg a month, and I am wondering if this too fast? I have a good amount of muscle but people always seem to overexgerate muscle loss, so I was wondering if 1,500/1600 calories is enough to maintain my muscle, I would focus mainly on fats/proteins, not really keto, but I just wouldn't be relying on carbs in a way.

Stats -
Age : 23
Weight - 89.9kg
BF - 17%
Gender - Male
Height - 6ft

I figure that I could bump up my calories on my gym days, because I am only really excessivly active on lift days.

Would 1500-1600 calories be a safe bet to get down to 85, then pump up my calories, to something like 1,900 and slowly get down to 80 kg, as I would estimate that at around 80kg I would be 10%, I might be wrong so someone is free to correct me there ^^!

I checked the fourms prior, and noticed alot of varying opinions on calories, some people were screaming that 1,600 is a recipe for catabolism of muscle, others were saying its not a big deal and doesn't really affect you that much, I would be geting around 220g of protein a day, and my lift days are usually heavy compounds when possible.

ANY ADVICE IS WELCOME, be it postive or negative, just trying to learn.

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176302691&goto=newpost
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Can Protein Powder Help You Build Muscle?

Absolutely! Some powders are faster absorbing than others, so they can get the muscle-building process into gear sooner.

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How Much Protein Should I Take To Build Muscle?

Depends on how much you're tearing down muscle tissue. I mean, do you even lift?

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I want to lose fat and put on muscle....

I’m 14 yrs old and 5’8. I weight about 150 lbs with a 23-24 body fat percent. I want to get stronger and faster as well as lose some fat and gain muscle. And suggestions??

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SL 5x5 or FF U/L for muscle

56 year old male, 192 lbs, 5’10”, 1 rep max weights, squat 215, bench 205, ohp 95, bor 145, dl 245. Paultry stats I know. I am going to commit to a 6 month muscle/strength program. I have been doing the FF u/l for 6 weeks. I like the program but I am wondering if the basic strong lifts is better for me? I have been making progress but at my beginner weights is a novice program better suited for me? I have been eating 2600 calories 295 carbs, 180 pro, 75 fat. Any advice is appreciated.

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More Reps and sets - Bigger Muscle?

The more reps and sets that I do the bigger my muscle will get ?

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Weight loss/gaining muscle

Hey guys,

Currently:183cm (6ft) and 118kg (260 pounds)

December last year I underwent sleeve gastrectomy and in 10 months I have lost 150 pounds so really happy. Yes, I was super obese :D but now I am training 4 days at the gym with a PT and 1 day of golf on the weekend.

I am getting so much stronger, squatting 100kg-105kg with good form, dead lifting well, my back is getting strong and same with my arms. I have a goal weight of 95-100 kilos as that was the weight I was when I was super fit, athletic and strong.

I am currently consuming on average 1200 calories per day including on the days that I am training My weight fluctuates a bit but for the last month or so has been around the 120kgs-118kg despite training hard, eating clean, drinking loads of water and being very active.

My questions are:

1) Is it possible for me to be gaining muscle/size despite being on such a low calorie deficit?
2) Does my body think its starving itself still and retaining fat instead of burning it?
3) Do I have to change my macros to kick start or aid my weight loss progression? My macros at the moment are 100-110g lean protein, 60g carbs and 15 grams fat.

I am getting so much stronger, getting shape and still good size legs, I am just wandering if its worth taking any supplements or any other things I can do to aid my weight loss or am I being stupid and greedy knowing I have already lost 150 pounds in 10 months and I am by far the strongest I have been lol.

Thanks guys.

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