I started my cut in the beginning of december,at about 16% BF and 176 lbs, at a -300 calorie deficit. About 2 months later progress slowed so i moved i moved my deficit down to -500 calories at 173 lbs (i re adjusted my macros also.) Now im at about 10-11% BF at 169 and have stalled there for the past few weeks with rare light cardio.
Im thinking about having two of my off days each week at a 1800-1600 calorie day (-800 to -1000 deficit)to hopefully finish out my cut at 7-8%. Do you guys think that these two days will result in any strength loss? My strength has been increasing at a decent pace throughout the whole cut, so i dont want that to stop.
i appreciate any advice
heres a recent picture… i think thats about 10-12% any guesses?
Let’s be clear: if you are not losing weight you are not in any kind of deficit. It might be a deficit mathematically compared to where you started, but now your metabolism is slower, partially because you weight less and partially because your metabolism has most likely lowered in an attempt to conserve energy.
What does your daily macros look like, and how does your training and cardio plan look?
Well i went from 176 to 169 so their must be deficit there. But im using a version of Jim Wendler’s 5/3/1 program:
Monday: bench press/chest
Tuesday: deadlift/back
Wednesday; overhead press/shoulders
Thursday: Squat/legs
Friday: Arms (weak point training)
Light incline walk post workout on wednesday and fridays.
Macros are: 215g protein, 165g Carb, and 65g fat.
If i remember correctly there was a leptin article posted on this site a few years back that suggested that just one day of high carbs a week would keep your leptin/metabolic rate up. I have seen studies that metabolism drops by 30% after 3-5 weeks of calorie reduction. That can be 800 cals a day on a 2800 maintenence level, probably about the max that anyone should try to cut for any extended period of time. That would mean that weight loss from calorie restriction will plateau within 3-5 weeks without higher calorie days. Some say 1 week every 3-5 weeks. Others say 1-2 days per week.
[quote]mertdawg wrote:
If i remember correctly there was a leptin article posted on this site a few years back that suggested that just one day of high carbs a week would keep your leptin/metabolic rate up. I have seen studies that metabolism drops by 30% after 3-5 weeks of calorie reduction. That can be 800 cals a day on a 2800 maintenence level, probably about the max that anyone should try to cut for any extended period of time. That would mean that weight loss from calorie restriction will plateau within 3-5 weeks without higher calorie days. Some say 1 week every 3-5 weeks. Others say 1-2 days per week. [/quote]
I forgot to mention my Refeed days are usually on leg day every week, and sometimes deadlift day also. usually getting the same macros just bumping my carbs up to 250g
[quote]hill20120828 wrote:
[quote]mertdawg wrote:
If i remember correctly there was a leptin article posted on this site a few years back that suggested that just one day of high carbs a week would keep your leptin/metabolic rate up. I have seen studies that metabolism drops by 30% after 3-5 weeks of calorie reduction. That can be 800 cals a day on a 2800 maintenence level, probably about the max that anyone should try to cut for any extended period of time. That would mean that weight loss from calorie restriction will plateau within 3-5 weeks without higher calorie days. Some say 1 week every 3-5 weeks. Others say 1-2 days per week. [/quote]
I forgot to mention my Refeed days are usually on leg day every week, and sometimes deadlift day also. usually getting the same macros just bumping my carbs up to 250g[/quote]
I typically do ‘fat kid saturday’ since if I’m going to stray it’s going to most likely be on Saturday. Then Wednesday I usually do some form of high intensity work (sprinting usually) and after that sometimes my craving for carbs is through the roof. I take that as a sign on those weeks and eat some pasta after.
