So, I’m at a bit of a crossroads. I’m right at my target weight. Today is the goal of my 34th birthday going on 6 months into this journey. So the question is, what to do now. I have really gotten myself as far as I can with my eating tricks. I think I’ve reached the limit of what carb restriction, feeding windows, and mandatory bags of veggies can do. I’m going to keep going, but I’m to the point I’m going to have to track. I’m going to be tracking and adjusting as needed. I’m also going to be cutting my fat way back and adding in some real carbs and upping the protein. The good news is that after a little tracking the way I was eating I was still at about 2300 calories, so there is still room there. I’m not certain where I’m going to end the contest though. I’m at the beach the last week of May so I may still “submit” early, but I may keep going into June. Seeing the changes in the mirror has gotten addicting.
Onward and upward.
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You’ve come a long way since the start of the challenge man. Keep it up!
I think you’re in a prime spot to win the challenge if you shred up in the next month. You’ve already come so far.
Definitely, great combo of muscle and leanness… If you can hit the accelerator on the fat loss it could be a blow out.
Yeah, if…
So part of this last little push I’m accepting that while I’m not like destroying my health I’m going past the “good for me” point. I got through my birthday (which was also a deload) at about the same weight.
Also some late breaking news in: carbs apparently up vascularity…
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I am giving up the idea of winning this thing…
So I’m still experimenting with feeding, trying to get used to my new macros. I had changed from only really eating at night to some smaller meals after training in the morning and at lunch and drastically reduced the size of my dinner. I was absolutely miserable this week. I was starving all day including immediately following my big dinner. I stuck to my numbers but hated myself. Today I just had some protein during the day with a few carbs immediately after training, and my normal bigger dinner (1500 calories). Hunger was manageable through the day and dinner was super satisfying. And today was a low day. I was worried earlier in the week, but I think I just tried to change too much at once. Average weight is also down but no new lows. Lesson, don’t try to diet like someone else, diet like you.
On a side note, I’m lean enough to see insertions now and I have to say, I don’t like them. I think my chest looks like it’s been torn (which is totally possible) and my triecepts are short. Peak is look crazy though.
178.8 this morning taking progress photos, a new low. Last couple of weeks, then I’m submitting and headed to the beach for a week with my new hawt abz.
I am very ready for this to be over. I’ve learned a lot about myself through this though and it’s really cool to see the changes, but I’ve been at this for over half a year and as much as I’ve gotten mentally over the being light thing, I’ll still always secretly want to be getting bigger. I’m already mentally daydreaming about post submission and reverse dieting and plans to keep leaner than previously instead of my last few steps leaning out. Reverse diet, keep better “offseason” control on my macros, hit a powerlifting meet at 181, ect.
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Your current daily macros ?
As much as it makes me feel like a pansy whiner, here is the average for the upcoming week:
2231 cals
190p
99f
145c
Then I look at robs thread and feel like a pansy. I did start from the 3500+ range though.
Could you share (in brief) your experience / opinion on carb refeeds regarding
older recreational lifters, steroid-free, not aiming to compete in anything, just SLOWLY lose fat while remaining strong in the gym, who do better on a high-ish dietary fat (hypocaloric) diet ?
Uh. Well, I’m not sure what your threshold for “old” is, but I’m 34 with a training age of about 20. Also up to this point I haven’t consistently tracked macros but was very low carb and high fat until the past couple of weeks. Up till this point 100 grams of carbs has been a high day, but I’ve been up to more than 300 grams of fat at times. The leaner you get the more consistent you have to be. And at the point I am now, tracking is the only real way to get more consistent. You just make small habit changes, stay consistent, and adjust if things aren’t going the way you want. You really don’t have to track to get in good shape, just be consistent and take the time to monitor progress so you can adjust. I can never understand people that will starve and go on crazy restrictions and not put in the tiny effort of MONITORING PROGRESS. Keep an eye or work capacity, strength, sleep, weight, the way you look, est. If you aren’t going how you want (not loosing weight, or loosing too much strength or something) make a small adjustment to your habits and recheck. You have to close the loop, monitor and adjust.
As for macros and stuff, averages and total calories are paramount. Basically all the different types of dieting are just ways of adjusting those things and at some point of lean-ness suffer as little as possible mentally. I honestly don’t think there is any best. Best is what you can be consistent with. If high fat works for you, and you feel good with it and can be consistent, go with it. While I haven’t ever really done carb re-feeds, they’d be the same advice, try it and see.
Have you experimented with high / low (animal) protein intakes while in a caloric deficit?
For the most part protein is overrated. As of now I think it’s good for muscle insurance and satiety when cutting. I’ve never really investigated the difference between animal and non animal protein. I’ve always eaten mine mostly from animal sources.
Um, f**k, abb veins.
I think I’m getting well past the point of sustainable leanness and as lean as I really want to be. I’ve weighed in as low as 177. I think I may up my calories and try and hold my weight for the last week.
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So hit a new low weigh in today 176.2. I also hit a 350 paused bench (right about 2xBW). Bench was smooth and good speed, I was good for more. I should probably check and see what 181 pound bench records are in Tennessee. Strength is really coming back even though I’m still dropping weight. The body weight drop is in spite of upping calories.
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Another good calorie bump for the final week with a big bump in carbs. Home stretch. Here we go!
Weight is holding at about 178 now with (for me) a ridiculous number of carbs and 2600 calories. Last few days!
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Alright, final pictures. Same crappy lighting as original. Same first thing in the morning with no pump. Final weigh in was 179 after eating a bunch of carbs yesterday.
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