Losing 10lbs w/crash diet? SAFE?

alright, i dunno if you'd call this a "crash diet" or not but i dropped my calories extremely low along w/ my proteins / fats.... i'm tring to drop 6% body fat by the time i move back to Ohio which is in 1mth.

Calories = 2076
Carbs = 220g
Protein = 198g
Fats = 38g


i have a few questions about this:

1) will i loose muscle mass since i'm dropping from 338g of Protein to 198g?
2) is it safe to eat that less of Calories for a person who is 234lbs?
3) will i gain the weight back when i go back to my normal calorie diet after this mth is up?


Normal Diet:
2,746 Calories
Carbs = 240g
Proteins = 338g
Fats = 48g

:afro:

btw, i do a total of 28.5 miles of Cardio per 7 days and work out 4 days a week on a training cycle.

You are doing a shit load of cardio and working out so I will say that you will probably get a bit catabolic, how much so will depend on your meal timing, placement and macro makeup of each meal. IMO I wouldn't drop it that much keep your protein to 270 or so and drop your carbs way down that will be less catabolic.

Pain

O ya with that drastic of a weight reduction and cal reduction that quickly you will probably gain some weight back when you go back to normal, but that depends again on how active you stay and your diet and how fast you bring the cals up to normal.

Pain

what about:

2,436 Calories
Carbs = 222g
Protein = 274g
Fats = 42g

i'll have to eat another peice of Skinless Chicken w/ ABB Pure Pro drink in order to get that much protein.

Looks better but still try to drop those carbs.

Pain

I dont understand what you are trying to do. You said you are trying to drop 6% of bf? What do you mean by that? Are you trying to go from 16% to 10%? Are you trying to go from 7% to 6%? With a regiment like the one you describe I suspect the latter, but I am not clear.

Where are you now and where do you want to be? What do you 28.5 "miles" consist of in your training?

The previous info you are getting is good for cuttin in general: keep protien intake fairly high to keep muscle and drop cabs to cut fat.

oh. sorry - i should have been more clear.

my Current Stats are:
6'2
234lbs
17.5" biceps
50" chest
34" waist
11% body fat

my Goal Stats are:
6'2
230lbs
19" biceps
49" chest
5 / 8% body fat

i'll do:
5miles after Day 1 - 4 - 6 work outs
9miles after Day 3
1.5miles on OFF days

I expect you are pretty young. That in mind, you are an excellent candidate to reach your goal. For me, my body really fights going below 10% bf, but I don't have the size that you have, which I expect will really help you.

If I were you I cutting way back on the carbs to something like 20g/day and forget about watching the fat and protien ands see what happens in a week. Like a variation of a CDK, Keto, or Atkins type of low carb diet. I think you will cut very quickly by doing this because of all the cardio you do. If you keep the fat and particularly the protien up, you will preserve most of your muuscle mass. If after a week you dont see results, I would be very shocked.

thanks man, i'll try that for a week and see what happens... its gonna be hard as fuck though - keeping calories low w/ carbs low and high protein. guess i need to order some more ISOpure Protein Zero Carb eh? lol

keep protein higher than carbs....