Whats your maintenance, KJ?
You might want to start with the calories higher or you'll have to drop them insanely and unhealthy low when your weight loss stalls.
According to the IIFYM calc, 2700 calories is my TDEE, I do yoga 2-3x / week, which is an hour and fifteen minutes and honestly pretty damn hard, and lift 3x. What would you suggest? I haven't cut before.
When I was 185 at 6'3, online calorie calculators said my maintenance was 2850.
At the same time, my BodyBugg said I burned 3000-3100 on lifting days (I did IA SPBR) and 2600-2800 on rest days with an hour of walking as the only cardio. HIIT cardio or more strenuous activity on rest days would probably bump it up to 2900-3000, yoga probably a bit less.
I set my lifting day calories at 3000 initially and rest days at 2200, which got me in about a 2000 calorie deficit per week (I wanted to cut slower). After a month or so I took away 200 from both days and then another 200 the last weeks.
I never went under 2600 on lifting days and 1900 on rest days. That actually averages to 2200 calories per day when I was burning about 2700-2800 per day, but my point is that this was not my my starting macros. At some point during a cut, you will have to lower calories so it's wiser to start a bit high.
You could probably start at 2400 a day and assess it after two weeks.
Wow Coldsnap. That's amazing progress.
Inspired me to look through my old form videos to see how my progress has been.
Looking back, I can def say that I had no idea what squat style is most effective for me.
13th July - started back squatting after only been doing front squats for 4 months or so.
I think I had been reading too much into K-stars book. My bracing sequence is a bit ridiculous tbh. Also sitting back too much and going too low for that style.
29th sep - in the middle of my wide stance phase.
From today - shoulder width stance in lifting shoes (a bit iffy on depth here but the other squats of the week have been deep enough)