Quick cutting like this, the fat never stays off. 20lbs in 2 weeks? Fuck that. What's your current stats?
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Diet question/situation.
- Thread starter Capthowdy
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Quick cutting like this, the fat never stays off. 20lbs in 2 weeks? Fuck that. What's your current stats?
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2 weeks ??? 20 lbs in 6 weeks
I meant 6. Are you competing? There's no reason to drop weight that quickly unless you absolutely have to. You probably lost some muscle mass in there with that type of weight drop. Slow and steady will keep it off.
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Nope not competing . And if I lost muscle I haven't noticed any . I posted a pic in here somewhere. I took it today so peoooe could see where I am at as far as bf. And I didn't plan for it to come off that way it just did. Sometimes it seemed like I was stalling out then all of s sudden it would just start dropping off again.
Try a controlled refeed. Not a cheat day.
Agree with this 100%
100% with this too.
Now that I have agreed with others, let me offer my experience and what I found worked best for me. Like anything else in life, if you fail to plan, you plan to fail. Nutrition and cutting is no different. A SUCCESSFUL cut takes self discipline, consistency and a well executed plan. I didn't see major changes in my physique (bodyfat) until I started tracking my food. You need to establish a base line or reference point of some type. Start by estimating your Maintenance calories and reducing them 500 calories. Personally, I like to start my cut with only 2 30 min sessions of cardio per week. As the weeks go by, I slowly add in more cardio. Once my cardio is maxed out at 4-5 30 min sessions per week and my weight stalls, I will then reduce calories another 200. I will do this until my calories are at 1900 per week at which point I will reverse diet - THIS IS THE MOST IMPORTANT PART OF STAYING LEAN!!!!!!!!!!! IMO, this is where people fail. Because of metabolic adaptation, you can not immediately raise your calories back up to maintenance or above. I found slowly increasing calories 100-150 per week works best. Also, it took me 3 cutting cycles like this to go from 25% BF down to 8%.
1.) I would forget carb cycling - Eat at a consistent calorie deficit at a consistent macro split.
2.) Bro, we all like Pizza, Zoo Zoo's and Wam Wam's. However, sacrifices will have to made. Notice I didn't say NO pizza or things you enjoy. Have 1 Cheat meal per week - not cheat day - to ward off cravings.
3.) Aim to loose 1-2 lbs per week MAX. Depending this will translate into about 0.5-1.0% BF per week. It will come off quicker in the beginning, but will slow as time goes on.
4.) Remember - Half measures get half results.
1.) I would forget carb cycling - Eat at a consistent calorie deficit at a consistent macro split.
2.) Bro, we all like Pizza, Zoo Zoo's and Wam Wam's. However, sacrifices will have to made. Notice I didn't say NO pizza or things you enjoy. Have 1 Cheat meal per week - not cheat day - to ward off cravings.
3.) Aim to loose 1-2 lbs per week MAX. Depending this will translate into about 0.5-1.0% BF per week. It will come off quicker in the beginning, but will slow as time goes on.
4.) Remember - Half measures get half results.
Completely agree
I did something g similar to this with cardio . It I had more days . I started with 15 mins a day then would increase as time passed .
So far most people agree with consistent cals and macros over carb cycling . I think the carb cycling is why I dropped the weight so quick bc on non lifting days I'd drop all carbs. Sat and Sunday no weights . Only cardio. That being said I already Re worked my shit .
2100 calories with a 40 40 20 macro split .
Sooooo my main question is what do I do on days that I don't lift !??? Surely you don't eat the same
Amount of carbs as a lifting day ??
2100 calories with a 40 40 20 macro split .
Sooooo my main question is what do I do on days that I don't lift !??? Surely you don't eat the same
Amount of carbs as a lifting day ??
Ok, first off good job dropping the weight, it's hard. Some people can't do it that fast , but I also just did it. On non- lifting days , I would lower your carbs & raise your protein. Maybe 50/ 30 / 20. Also total calories can be about 200 lower on non-training days. On an everyday basis, I try to keep my main carbs around training, meaning before & after training. I also keep my carbs low to none after 5 pm. Keeping your macros in those numbers is key to see how your body reacts. Everybody's different. Good luck,
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So you were aiming to get all your carbs in around your training for the day ? I try that too but i train in the afternoon around 2 so usually I get about 2 meals in before I train . Then pwo I always bang a shake and some fruit . Usually bananas. I gonna do what you said and lower my macro split to 5/30/20 on non training days . Sunday will be my first cheat meal in 7 weeks . That could possibly help get over a hump too
In my opinion, same amount of carbs and calories on lifting days. People over complicate this and make it more difficult than it has to be. Timing of carbs IE Carb front/Carb Back Loading is over rated. Keep it simple for now, bro. I got down to 8% BF without ever carb cycling, carb front/back loading nor changing calorie/macros on workout & non-workout days. I tell people this all the time and they refuse to believe it because subconsciously they want to believe getting lean is more difficult that just eating at a consistent deficit.
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Ok I'll give it a try and see what happens . I'd rather keep the damn carbs in any way . Taking them out blows mostly bc I run out of shit to eat
Here's the deal, there is nothing wrong with calorie cycling or varying calories on non-workout days. HOWEVER, those are tools / techniques that are usually used at a point where fat loss has stalled. If you go into a cut with a huge deficit, maxed out cardio along with all these other "techniques", you have no tools left to employ when your weight loss stalls. The first thing you have to understand is that it's inevitable your fat loss will stall. This is do to metabolic adaptation. The body is a remarkable piece of machinery and will adjust its metabolism to conserve on energy. This is a built in survival mechanism. So with this knowledge before hand, you can plan ahead to out think your body. Knowing this will occur, you stay one step ahead. As fat loss begins to stall, you make an adjustment IE. employ at technique or tool. At first this could be an increase in cardio or a simple decrease in calories. Then, as it begins to slow again, you make another adjustment or correction - whatever it may be. You play this game until you can no longer decrease calories, increase cardio or have any tools/techniques left in your bag of tricks. At this point, the cut is over and the slow reverse diet begins. The longer you can extend this process, the longer the cut. If you cut calories drastically, max out cardio and do all this other calorie/carb cycling shit in the beginning, you will loose a lot of weight initially (half will be water weight), fat loss will stall and the cut will be over. You will have played all your cards in one hand so to speak.
Cycling to soon is exactly where I fucked up !!! I know this stuff too about gradually adding. Stuff as you lose weight
awesome thanks for the help I will check it out . I appreciate everyone's input .
