the relationship between a calorie deficit and weight loss is not necessarily linear; even accounting for the “noise” in the data, some foods have a greater effect on weight than others despite similar calorie profiles
scale weight is messy. Depending on how my digestive system is working and how hydrated I am, I can fluctuate around 8 pounds in just a few days.
One way to work around this is to weigh yourself frequently (like daily at the same time) and throw it into a graph. Then plot a linear trendline for the past week or two of data. The trendline should slope downwards for that period. The slope of the line is a better approximation of how much weight you’re losing per day/week. It’s better to use that slope to adjust calories than straight scale weight.
So, concrete example. If you’re trying to lose 1 lb a week, the slope should be around -.143 if you’ve got a linear trendline based on per-day value. If it’s steeper than that, increase your calories. If it’s shallower than that, decrease your calories.
Right around a 10 day trailing trendline seems to be the best for decision-making, in my opinion.
Also, you 100% do not have to be that meticulous with this. I learned what I learned from reverse-engineering bodybuilding competition prep stuff. Calories in < calories out works most of the time. It’s possible to dial it in if you want, but not necessary until it’s actually necessary.
Tried it today. The pump from the supersetted pressdowns was huge! I did make 2 adjustments, I did ring pushups instead of ring flys, I tried them but I didnt love them. I also didnt superset the Y raises. I found them pretty difficult on they’re own and which made the kettlebell raise way too hard, the lightest I have is a 12kg. I’ll add the kettlebell in if/when I get stronger
Yea, that’s what I was getting at. I didn’t mean I’d lost 1kg of fat in one day, more there’s fluctuations so weighing yourself more frequently should give a better picture of the general trend