[code_biologist]

This isn't enough for me as 82kg mid 30s man. I will lean out by 3-5 kilos and lose strength for lifting weights.

What fats do you put on your potatoes + asparagus + vegetables, plus cooking fats for the meats? No idea how many cals "enough olive oil to lubricate" is. I consciously use cooking fats to creep in more healthy calories to sustain me.

[lbreakjai]

You have to accept that losing weight and gaining strength are generally antagonistic goals. You won't hit personal bests, you may even see the numbers go down, but as long as you have adequate protein intake and enough stimulus, your muscle mass should mostly be preserved, and what little you lost will be back as soon as you're back to eating at maintenance or at a light surplus.

[coldtea]

>This isn't enough for me as 82kg mid 30s man.

Enough for what? For losing weight, as a 82kg/mid 30s they're fine. In fact, you can live forever (and live longer that on higher calories) on those.

And you don't need to lose that much to begin with if you're at 82kg and like 5' 8"+ anyway. Perhaps your "ideal" weight is like 70kg or so, but if you're average height and 82kg and active, no real need to hit that for general health.

>What fats do you put on your potatoes + asparagus + vegetables, plus cooking fats for the meats?

Spray some EVOO a few times. A few sprays (less than 1 tbsp total).