Hi,
For a little backstory, I’m 6’2” male 22 and started at 245. I’m currently at 235 using CICO and it’s only been 2 weeks. I’m trying to lose 2 lbs a week so I’ve decreased my ttde by 1000 putting me at 1590. I’ve also included 200 calories per workout 4 times a week and 100 calories for 3 runs. Sometimes I don’t workout the full hour or run a full mile either so it’s a forgiving estimate of about 1730.
I understand it’s only been 2 weeks, however I’m worried about losing muscle and losing weight too fast. I understand it may just be water weight and have read that you should wait a couple weeks to increase your calories, I mostly just want to know how long I need to wait before increasing. I’m trying not to lose as much muscle mass as I can, and want to avoid yo-yoing by losing it too quickly (I did that before on keto).
I could be really underestimating my calories but I try my best to make sure they’re accurate. I just bought a scale for my meats (I’ll usually just divide the package into the servings, meaning some days I probably get more and some days I probably get less) but everything else is usually in US customary measurements so it’s not hard to measure.
Also as a bonus question, if let’s say I lift and run one day and don’t lift or run the next day, should I decrease my calories on the second day, or is it okay to average them out between the two days?
Any help would be appreciated. Thank you!
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