Yes, i’ve been one of those lurkers for quite some time, but figured an introduction was long over due.
I finally got serious about my diet and have lost 20lbs so far. My concern is I would like to loose another 10-15 but I’ve lost alot of strength in the process.
My current calories are 1500-1800 with 160-200gm protein and 40-50 grm carbs (20 or so preworkout, with 20 or so post)
My bench is the one lift that drops the fastest, and it went from 290ish 1rm to 240ish.
My starting weight was 225lbs, now 200-205lbs.
I followed mostly a typical 4 day split on weights and did cardio at least once per day and sometimes twice if schedule permited. This month I am focusing more of a 5X5 and less cardio, just watching my fat intake and upping my protein to 250grms. My weight loss has stopped, but I haven’t gained any back so far.
Is it possible to drop that last 10lbs or so without loosing any more strength/muscle?
Recommendations are appreciated.
If you want more details, I’ll gladly provide, but didn’t want to bore folks too much.
I think your calorie intake is a bit low too. Upping it by 200 cals with the protein is a good start, but I would add in another 30 (for a total of 50) grams of carbs PWO. That would put you closer to 2100 cals and you will still lose some weight that way.
Whenever I start to lose strength (and I care if I am or not - sometimes I don’t) I just add back in enough food to keep it from happening.
Check out Fischer’s log. He has some pretty good thoughts on weight loss and preserving strength. And he really knows his shit. I am pretty sure he would advocate a slower weight loss process–like 3-5 lbs. at a time then take some time for your body to reset for a month then 3-5 more lbs. Personally, I don’t think I could get out of bed in the morning if my calories were that low, let alone work out.
[quote]jjackkrash wrote:
Check out Fischer’s log. He has some pretty good thoughts on weight loss and preserving strength. And he really knows his shit. I am pretty sure he would advocate a slower weight loss process–like 3-5 lbs. at a time then take some time for your body to reset for a month then 3-5 more lbs. Personally, I don’t think I could get out of bed in the morning if my calories were that low, let alone work out. [/quote]
I don’t think I could function either and I weigh 132. I agree that doing it slowly may be the way to preserve your strength. I went the opposite way last fall going from 123 to 132 and it took time to optimise the increased weight. I can only assume the reverse would be true.
To echo other comments, your calories were absurdly low. The “rule of thumb” is 10-11 times your bodyweight in calories just to maintain basic metabolic demands; in other words, you’ve been slowly starving yourself to death, of course you’re losing strength. Not particularly healthful either.
I’ll check out Fischer’s log and adjust accordingly. Today was Deadlift day and I ate 300cal every 2-4 hours (when I could) with at least 40grm protein and I was able to do more sets then last week.