Fitness Nation Forum

Dropped about 4 lbs in my first week on a deficit. Feels fast and I don’t want to sacrifice muscle. How do you tell when a cut is getting too aggressive?

First week is usually a lot of water weight. Don’t panic unless it keeps dropping that fast.

If strength is holding and workouts feel decent, you’re probably fine for now.

That makes sense. Lifts are mostly the same so far, just feeling a bit flat.

Watch weekly averages, not just one week. 0.5–1 lb per week after the first couple weeks is more realistic.

If you’re constantly tired, irritable, or losing pumps, that’s usually a sign the deficit’s too aggressive.

Appreciate that. I’ll give it another week and see how things settle.

Make sure protein is high and you’re not cutting carbs too hard around training.

Scale weight lies sometimes. Progress pics and strength trends tell the real story.