for the protein do you mean per lb of body weight?

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and if I calorie deficit to get the definition I want, will they go away after I end the deficit?

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I meant processed and unnecessary fats I should’ve specified my bad, because those will keep you bloated. And it’s still good to eat 1 g of protein per lb of lean body mass. And it’s not very hard to keep up with your electrolytes? Sodium, potassium, magnesium, chloride, bicarbonate, calcium, and phosphate are literally all of them, so just make sure to get those in for energy levels as you will be in a calorie deficit. And I do indeed have a visible 6 pack.

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wait but will they go away after the deficit

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Why would you take away sodium? Sodium follows water through your blood and through your kidneys. You need about 2000mg of sodium per day. Why would you not want to be hydrated?

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Around 2000mg for women. Men can typically consume up to 5000 mg

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^^ heavy on the hormonal issues. It’s completely natural and honestly ideal if women are carrying those couple extra pounds in body fat psychologically.

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Anonymous #3 15w

A couple extra more than being completely leaned out is what I mean.

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I think I have a pretty strong core but I have been having difficulty with feeling ab exercises in my quads lately. idk what’s up with that. I also most likely won’t go into a calorie deficit as, knowing myself, I’d prob develop an eating disorder

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Anonymous OP 15w

thank you both for all of this lol. I deadass have no gym friends and have been wandering around in the dark for 2 years

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I’m just talking about staying hydrated all the time, I didn’t mean reduce your electrolytes. Staying extremely hydrated will really reduce your day to day bloating. So that you can look as shredded as possible in that area on the regular.

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And in a calorie deficit it especially helps with keeping your energy levels up. And yeah our kidneys work good, but if you treat them bad they can become damaged. I know lots of people with kidney problems don’t you?

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Anonymous #3 15w

Proof

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paying attention to fat intake is pretty important for the deficit, tracking macros did more for fat loss for me than a huge deficit. I did 35% protein 45% carb 25% fat and that worked really really well for some weeks. I wouldn’t recommend doing that for a super long time because fats are really important for your brain but it’s great for trying to gain muscle and lose fat at the same time.

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Anonymous OP 14w

Look up coach greg and his “maingaining” philosophy. It’s pretty much what every dietician and physical trainer says but made for a layman to understand. If you go on a big calorie deficit, typically yeah you’ll lose the definition but you can do both by just adjusting the defecit slowly and adequately

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Anonymous OP 14w

all of this is good advice except for the 1200 calorie deficit. if you’re working out that is WAY too low and can lead to easier injuries, hormone issues, nutrient deficiency, slow metabolism, fatigue etc. just to name a few things

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Anonymous #8 14w

agreed!! 1200 calorie deficit is way too low

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You can’t really say a specific calory deficit without knowing what her bmr is tho… for instance my maintenance calories were like 1600 calories a day, she can’t only be eating 400, that’s crazy. for a guy who eats 3k calories that’s different, but you have to adjust the deficit to your BMR.

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i see what you mean, but it’s still important to create a deficit for one’s specific bmr. there’s definitely a significant difference between deficits for people even 10 lbs apart. Also, i’d suggest finding your bmr without estimating activity, and wearing something that tracks burned calories so the deficit can be adjusted specifically day by day. also helps with motivation to work out because the more you burn the more you can eat lol.

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