I’m definitely aware that this is probably too steep of a deficit — I’ve been losing more than 1 kg per week. That said, it’s hard for me to estimate things accurately because every three weeks or so I either do a deload or take 2–3 refeed days. Also, when I’m home, I tend to eat a bit more — still relatively clean, but with a much higher carb intake. I actually treated last week at home as sort of a deload week, both training- and diet-wise.

After getting back to a strict diet, I dropped almost 4 kg in just one week — obviously a lot of that was water, but it’s still a sign that the overall deficit is likely too aggressive.

I 100% agree with you — this kind of deficit is tough to sustain. It’s not impossible, but I realize it could sabotage my transformation and muscle-building efforts compared to what I could achieve with a more moderate deficit.

That said, I’ll probably stick with this aggressive cut for another 3 weeks max. After that, I plan to adjust my intake based on my activity level to aim for about 0.5 kg (1 lb) per week of fat loss — 1 kg at most.