How to Get Off a Diet Break & Back Into a Cut?

Nutrition
1

I took a two week diet break eating at maintenance and doing significantly less cardio than i was doing prior and stayed the same weight. I started the diet break at 184.4, dropped to 183, rose to 186, then finally lost it and found myself at 184 for a week.

Prior to my diet break i was doing 45min liss 4 days a week, lifted 3 days a week with 30min of liss post workout. During the break i ate 500 more cals than normal per day, did 15min of liss post workout with no cardio on rest days.

The protocol calls for going back to normal routine prior to the break.

Since i did a lot less work and ate more without gaining weight would it be wise to cut only 250 cals and add some cardio back into the mix or just drop the 500 cals and add all of the cardio back again?

2

I donā€™t know which protocol you are following but I would do it as if I were starting a cutting from scratch, starting with a little deficit, do little to no cardio and keep adjusting as needed, if you go back to a huge deficit with lots of cardio, what would you do when you fat loss stall? So take your time and do only the necessary to reach your weekly goals.

I would only advise to go back to the same caloric deficit and amount of cardio if you were in a hurry for a photoshoot or any kind of competition, but donā€™t seen to be the case.

1 Like
3

Sounds smart. Thank you. Ill up the cals back up again and keep the 10min of liss. I feel like i only have about 7lbs left to lose but getting under 12% seems to be harder than normal. Its excessively slower.