I started my cut on the 1th of March. My weight was 100.8 kg then, for the last 3 weeks I have been at 92 kg. ( my height is 6’2 ) So as you can see, there hasnt really been much progress in those last couple weeks when it comes to the scale. I lost some minor fat optically though. I can’t really say what my bf is right now, but I still have some lower ab belly fat.
My macros are : 50g fat, 220g pro and 160g carbs for the last week. Calories are around 2000-2100 on my training days. I wokrout 5 days a week- push pull legs. 2 Cardio sessions consisting of soccer , each session 1 hour.
I refeed every 7 days, carbs are about 700-600g on those days, fat less than 50g.
My diet basically consists of lots veggies, oats , whey, lean meat, avocados , almonds , rice and rice cakes.
Well the thing is, that I felt terribel the last few days. I feel sluggish and weak. Training is absolutely not fun, I have to force myself to go there actually. I can maintain strength however, but its tough.
I dont know what to do now… Keep cutting seems like an impossible task at the moment, furthermore I wanted to end my cut in 10 days anyway.
I am very thankful for any suggestions
Well, if you’re going to stop in 10 days anyway and don’t have a contest or something, then why not stop now given how run down you feel. You’re only realistically going to lose another 1-3 pounds by then, is that going to really alter how you look?
You could certainly trudge through if you wanted, but the way you describe it it doesn’t seem like your going to enjoy the next 10 days and to me suffering that much for 10 days to lose 2 pounds and no contest to make it worthwhile doesn’t seem worth it.
If your feeling this run down, possibly bump up the calories some to get yourself out of a calorie restriction, take a day or two off from the gym to rest/replenish yourself, then come back in a couple days ready to go and either maintain/bulk/whatever your goal is from this point on.
With your activity level, I’m gonna go out on a limb and say that your total caloric intake is too low. According to the formula I use, (The Harris-Benedict formula, pinched from the Carb Cycling Codex) at your height and weight you should be eating 3290 calories a day to stay the same, or 2632 calories if you’re cutting. If you’re feeling sluggish, it might be cause you’re just not eating enough to support your workouts!
My (admittedly amateur) advice would be to get your metabolism used to eating more calories, continue to keep a watchful eye on your diet, try to put on a few pounds of lean mass in the next few months and then hit it hard with a cut again later. 3 months is a long time to be eating in such a dramatic calorie deficit, your metabolism might have just adapted.
Conversely to increasing calories, you could take some time off by just throwing a rest day between each workout and adjusting nutrition accordingly (assuming you eat less on rest days). 2 to 3 weeks of this and your metabolism should be ramped up again in addition to your body feeling better overall.
But this isn’t a solution if you’re ending in 10 days. Though, you’d probably still drop a couple lbs without all the additional suffering.
