Currently I design my food and calorie intake around the principle of losing as much fat tissue as possible while maintaining as much muscle as possible.
Pretty basic want for some people.
Since the diet is the most critical component in preventing muscle loss as well as facilitating fat loss, I tend to favor the higher end of the calorie deficit equation. Meaning, I run deficits between 300 to 400c--on average (but my calorie range are not the same everyday). I also view my calorie requirements within a 24 hour cycle.
I do not allow deficits to run very long. On a scheduled course, I will implement eating at Maintenance, and then add in an additional exercise (usually cardio) to draw the deficit. Additionally, I will carefully eat over Maintenance every 8 to 9 days for one day (sometimes two). I have been training and dieting for a while now, and have my calorie requirements narrowed down to a need/activity aspect pretty accurately, and have noticed that my body tends to react in a trend.
When in deficit, its IMO, that the body isnt in an optimal recovery environment, and when one weight trains there is a reason for the body to hold on to the muscle but it also has a reason to take it.
Besides appropriate rest days, I factor in appropriate increase in calories (eating at Maintenance-drawing deficit with cardio, and eating over Maintenance every 8 to 9 days-carefully), to improve recoverability, improve the possibility of maintaining muscle while maintaining--a trend--of fat loss, and for other metabolic reasons.
I love to challenge myself with personal goals while trying to maintain my health and fitness.
I have been blessed with some good genetics that I would have not ever known if were not for appropriately and consistently challenging myself through--the "smart use" of diet and fitness knowledge, and setting up short and long term goals in my goal journey.
Everyone ROCK ON!
Chillen
