Your BMR will lower and adjust to a low calorie intake. You should only aim to lose 1 lb a week at your current weight. You will likely have to raise your calories up if you want to start losing again and create a smaller calorie deficit. Even eating a few days at your maintenance calorie needs to offset the starvation response.
When you train hard, you need to eat more. That strength training will be worthless if you're creating too large of a calorie deficit. You'll be losing lean muscle/tissue regardless.
I highly recommend reading Tom Vernuto's Burn the Fat, Feed the Muscle. He did receive criticism on his claims that meal frequency helps you to burn more fat but eloquently admitted his mistake when new research proved otherwise. He is very undogmatic and his book is basically the Bible for body builders/fitness models. One of his recommendations that I follow and has broke me through numerous plateaus is his 3-1 zig zag diet. You eat 3 days at -15-20% TDEE and then 1 day at maintenance to offset the starvation response.
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
All that matters is that you be the healthiest you, you ca
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