So duh, after a major weight loss back in 2013 (70+ lbs) I'm in the need of a consistent weight loss again, after literally letting myself go in recent times.

My weight record says I was 160 pounds on 3-5-17 and right now two months later I'm at 185. That's pure FAT, and maybe some water.

I need 1) this to stop 2) reverse the process 3) avoid excessive muscle tissue loss. I'm small and I don't have that much muscle, but I've managed to regain some muscle that was lost with dieting four years ago and with low T thereafter (my quads literally burned away).

Height is 5'10'' (178cm), BF imo is around 25%.


Let's say intended weight loss is 8kg over a ~two months period, that means 1k kc deficit daily, how much muscle tissue can I expect to loose?

TDEE where I maintain weight is 2250-2500kc depending on activity level. With cardio, I can raise it to 3000+.

Diet hence should consist of 2000-2250 kc daily. Not anything low carb, it puts my stress levels through the roof.


Does this plan sound reasonable? My dieting knowledge is outdated, pls enlighten me.