Are You Overdoing Your Calorie Deficit

We all know that a calorie deficit is necessary for fat loss, but what happens when you push it too far? Many lifters unknowingly take their deficit to the extreme, and instead of making progress, they end up plateauing—or worse, regressing.

Here are some key signs that your deficit is working against you:

• Frequent Illness – If you’re getting sick more often, your immune system may be struggling due to inadequate nutrients.
  
  

• Drastic Strength Loss – Seeing your numbers drop in the gym? A severe deficit can lead to muscle loss and reduced performance.
  
  

• Fatigue & Poor Recovery – Always exhausted, sore for longer, or struggling to recover between sessions? You may not be fueling properly.
  
  

• Plateauing Fat Loss – If the scale isn’t moving despite eating less, your body might be holding onto energy due to prolonged stress.
  

What to Do Instead

A sustainable deficit should allow for fat loss while maintaining performance.

Here’s how to adjust:

✅ Keep protein intake high to preserve muscle.
✅ Avoid excessive cardio—prioritize strength training.
✅ Refeed or diet break when needed to reset metabolism.
✅ Monitor performance—if lifts are dropping fast, adjust intake.

Remember, fat loss is a marathon, not a sprint. If you’re experiencing these signs, it might be time to reassess your nutrition strategy. We can help with that. Book a call with me or one of our coaches at www.masterathletic.com.

Nat Galloway
Coach, Master Athletic Performance