If you’re consistently failing to complete over-unders, either your FTP is too high or your caloric deficit is too high (or both). To echo what has been said, you’re probably stressing your body and not giving it the fuel it needs. 1500 calories is typically the least amount that is considered “safe” for an average male, but I’m going to guess your estimating a .5-1kilo weight loss per week. The goal of weight loss shouldn’t be to lose a bunch of weight as fast as you can, especially while you’re training. Instead, try to reduce the calories as little as possible. I think too often people ask “what’s the most amount of weight I can lose?” and then go to the extreme. I don’t know where your maintenance level is, but I would recommend trying to start off a little easier… just 100cals per day less than maintenance. If you’re feeling good, go to 200cals less, 300, etc until you reach a 500 daily cal deficit OR you start to notice it taking a toll on your workouts. Then go back to where you were beforehand.
An example from me a few years back. I tracked what I ate “normally” for 2 weeks without gaining any weight. I was eating an average of 2100 net calories.
- I started off with 2000 calories daily. I did this for 1-2 weeks, then still felt good, lost about 1lb (@ 17% BF).
- I dropped to 1900 calories. Again, 1-2 weeks of this. I still felt good, and was losing about the same amount of weight.
- So I dropped to 1800 calories. Workouts were still getting completed, I was still losing weight, and I was still able to recover well.
- Next I dropped to 1700 calories. This took a toll on my training and I was hungry quite often. I thought, “this is only 400cal deficit, that’s not even 1lb per week!” but nonetheless, I went back to 1800cals because it was better for me in the long run.
At 1800 cals, I noticed that I would end up so hungry on rest/recovery days, so I started eating 1900 on those days, and 1800 net on the others.
Eating low calorie dense foods made this much easier, and the weight loss continued for several months, and I’ve been able to keep it off now years later. I guarantee that if I jumped right into “losing as much as I can”, there is no way I would have lasted more than a few weeks.
So instead of trying to lose as much as possible, try losing as little as possible and be more consistent about it (low calorie-dense foods help). You won’t yo-yo near as much this way, and you’ll likely feel better overall as well as during workouts. Fuel well during and after training, and stay focused on the end goal.
As I somewhat preluded to, if you’re overly hungry on rest days, this is also a good sign that your deficit is too much.
I promise, if the caloric deficit is at fault here (without knowing much else, it seems to), try eating a little more. It will be better in the long run not only for your health, body, and metabolism, but for your training too.