This is something I've always been a huge believer in. Counting calories that is. Calories in vs calories out. Really been focused on getting protein and counting calories. Shitty thing is, since I've started lifting, I've been noticing I get more hungry. I typically try and eat less than 1500 a day except on Saturdays which is my main cheat day. Always been an OMAD diet.
Counting calories is great, but you are going way too low.
Use this: https://www.iifym.com
If you want to lift and lose weight, don't put calories too low. Go with a low deficit and focus on putting in good workouts - you will need proper fuel for that.
Please appreciate that calories are a measurement of energy, cals in vs cals out is more nuanced than the name implies, for not all calories are created equal. Calories from a hydrogenated polyunsaturated monocropped GMO sugar laden goyslop fat fuck bait Twinkie are not equal to calories from a ribeye and sweet potato. Meat has a higher satiety level than any other food source. Protein is King, especially as we age. There are a multitude of clean eating strategies. Find one that works for you. Diet and exercise are a package deal.
1500 is crazy to me. I stay between 4-6k while bulking, 3k for maintenance, and 2-2300k while cutting.
Cheat days are great and even necessary while needing to break plateaus or stagnation in your training or body composition. You would do best to ask what you are using the cheat day for though. Is it used as a complex carb load day to restore glycogen w/ in muscle in order to lift harder or train legs the next day? Is it just an excuse to eat goyslop and processed sugars like a fat ass? Is it used as a nice meal and reward to relax and enjoy time w/ your family?
Doesn't matter what you have going on w/ cheat days brother. Just be sure to make good use of that extra boost of carb loading and hit the gym for a bit longer to burn those extra calories.
Another method that may work for you since you like CICO w/ a cheat day, will be to figure out your TDEE using an online calculator. https://tdeecalculator.org/ Then use TDEE x 7 = weekly calorie energy expenditure. As long as weekly ends up being lower than daily x 7, you will be fine. Once plateaus are reached, little adjustments can be made and there are so many more tips to weight loss I can give you or what your goals are.
t. 6ʼ3" , 246lbs, 7.83% body fat
cheat days are retarded, you are only undoing your work.
I agree Cheating undermines your goal and promotes psychological weakness.
I am more than twice OP's age. I have been lifting and fighting the inevitable longer than he's been alive. Get started and never quit. Do what seems best for you. You can refine your routine as you gain experience and knowledge. It's well worth it.
How have the joints held up over time? Do you still squat?
That's how I know you're DYEL.
Not sure if I totally buy that. Tbh, I'll sacrifice some small gains to enjoy some pizza or fried chicken before I die. I think I'd be better off ensuring I avoid beer and run a bit more to offset that.
that's why i said count calories, so you can eat whatever you want as long as you meet your caloric goal (whatever it may be).
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