re: OT Workout crew: What am I doing wrong?

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"A 1000 calorie deficit (or excess) per day will add up to 2 pounds lost (or gained) in a week. However, creating such a large deficit every day may be difficult and counterproductive. Remember that cutting calories too quickly and/or too much will slow your metabolic rate. The American College of Sports Medicine warns that calorie levels should never drop below 1200 calories/day for women or 1800/day for men; even these levels are very low."

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We used a single-blind, randomized, parallel-group prospective trial. During a 4-wk period, we provided hypoenergetic (~40% reduction compared with requirements) diets providing 33 ± 1 kcal/kg LBM to young men who were randomly assigned (n = 20/group) to consume either a lower-protein (1.2 g · kg-1 · d-1) control diet (CON) or a higher-protein (2.4 g · kg-1 · d-1) diet (PRO). All subjects performed resistance exercise training combined with high-intensity interval training for 6 d/wk. A 4-compartment model assessment of body composition was made pre- and postintervention.

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CONCLUSIONS:
Our results showed that, during a marked energy deficit, consumption of a diet containing 2.4 g protein · kg-1 · d-1 was more effective than consumption of a diet containing 1.2 g protein · kg-1 · d-1 in promoting increases in LBM and losses of fat mass when combined with a high volume of resistance and anaerobic exercise. Changes in serum cortisol were associated with changes in body fat and LBM, but did not explain much variance in either measure. This trial was registered at clinicaltrials.gov as NCT01776359.

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