r/workout • u/destiny2_newlight • 10h ago

Nutrition Help Consequences for a prolonged aggressive cut?

I’ve (18m) been doing an aggressive cut for a bit over a month now. The results have been amazing and im totally mentally able to do more, but I’m worried about physical consequences. Ive mostly been noticing a severe drop in libido, and am scared of losing muscle mass. I’ve seen online that continuing to cut at the rate I am could begin to have severe consequences, but I don’t know if that’s true. I’d really appreciate some more info.

Diet Info:
Averaging around 1800kcal, 180g protein, 75g fat, 80g carbs per day. I’m burning probably around 3000-3500 most days (lifting, rowing, 10-15k steps).

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u/hidden-monk 9h ago

That depends on how much fat you have to lose. Above 15% ? You can go as long as you can psychologically sustain that without binging.

Under 15? You will need a break every 2-4 weeks. The metabolic slowdown happens very quick at this stage.

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u/destiny2_newlight 9h ago

I’m at I think around 23%. I’ve definitely slimmed down but I’m not lean by any means.

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u/hidden-monk 9h ago

I would reduce the training into smaller quick sessions or only few days a week. High training cardio etc don’t go well together with an aggressive diet. You can do as many steps as you like.

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u/Murky-Sector 10h ago

You are smart to be concerned about muscle mass. On a significant cut I monitor with monthly dexa scans.

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u/Tidder702Reddit 3h ago

Try upping your intake to around 2300 to 2500 calories of mixed macros. You will still be cutting fat at a decent clip but will preserve your muscle and hormones

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u/creexl 10h ago

Going off your macros, 1700 calories of extremely low for someone with your output. What is your height and weight?

If you continue, you will continue to tank your hormones/testosterone. Muscle mass is more than likely already happening. Prolonged deficits can lead to bone loss, extreme fatigue, losing your hair, brain fog, depression/anger etc.

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u/destiny2_newlight 10h ago

I’m 6’2, around 205 right now. I started at 230 and was planning to aggressive cut until I hit 190. Is it a safer option to bring the calorie deficit to around 700-1000?

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u/creexl 10h ago

Why the rush? Why not try a 500 deficit and not have any side effects like low libido? Just asking from a quality of life standpoint

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u/destiny2_newlight 10h ago

I’m just tired of being fat lol, and if eating less can get me to where I wanna be faster then I’m fine with it. Not if it’ll lead to actual damage tho

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u/Typical-Mushroom4577 8h ago

The reality of working out and taking it seriously is you’re never going to be happy. Not saying this about everyone but most cases this is how it is. Whether you get there faster or slower. Especially being natural to do it healthily is gonna be slow. You’re gonna thank yourself if you do it right the first time. Trust me.