@Bronwen_Blunt Question on training and cut timing for you. I am working on my training/programming calendar for the rest of the year. There are quite a few mass plans all in a row; with a few random weeks here and there between various vacations that will be extended deloads.
Question is, I want to put on more muscle, but of course, don’t want a crazy amount of fluff with it. Are 2-6 week cuts between mass programs worth it? In my head, they will keep the fat at bay while gaining muscle, but you likely have a better take on this than me!
Under wear? For workout. Why?
Sorry, commando club here.
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Haha I used to be a part of that club too, perhaps I need to transition back to it.
We all dread the fluff that comes along with growth phases but just because you’re trying to put on muscle it doesn’t necessarily mean that you’re going to turn into the Michelin man during these mass cycles.
If you keep your nutrition reeled in and don’t fall into the trap of consuming a lot of junk food then you might be pleasantly surprised with the results.
How long are your mass plans? 12 weeks?
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I am reasonably good at eating clean. I let that slide on trips a bit, full disclosure. When I do have treats, it’s generally 1-2 times a week, usually a protein brownie. I absolutely relate to the Michelin man statement. Even now, I have been working my calories up and I feel bloated and jiggly, and I am only at about 2k.
Most are 6 weeks. Super Squats and BtM for starters. The thing that splits them up and drags them into next year is week-long vacations each month for the rest of the year. Which also plays into the Michelin Man statement.
There’s a good bit of data to support mini cuts being worth it (for more than one reason)…
^from Renaissance Diet 2.0
FWIW the book recommends aiming for a 1%BW loss per week during the Fat Loss phase.
This video below is linked at the time when he starts talking about minicuts and how to do them. He usually throws in tons of other information you didn’t ask for, but information you’ll appreciate having heard.
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Well thanks Mike! Great bit of info. Gives me a good goal to shoot for, that would end up being about an 800cal slash per day. Not awesome, but it’s only a few weeks. I like the “it gives you more runway” metaphor in particular. That is exactly what I am getting at.
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Couple questions…
Do you know your maintenance calories?
How many grams of protein do aim for daily (and do you meet this goal)?
Have you tried One Meal A Day (OMAD) dieting before?
Maintenance - I am guessing around 2200. Factored off TDEE calculators and what my Fitbit says. I know, super scientific.
Protein - 130-150 grams.
OMAD - No I haven’t. This would be a bit interesting with Hubby. I might be able to pull it off, but the lifestyle wouldn’t fit me well.
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Well keep in mind that the mini-cut is only as dramatic as you want it to be. 1-2 weeks in a harsh mini-cut will help you with rebound-cut gainz and have some impact on fat stores… obviously the harsher the cut, the harder it is to maintain.
I wrote off OMAD the first 100 some times I heard of it, then I tried it via the Pulse Feast and have been doing fairly well so far (granted, I’m only like 2-3 weeks into it). 2 big protein shakes throughout the day, then a big, protein heavy meal at the end of it… makes it pretty easy for me to cut out a good 1200-1500 calories per day honestly. I’m a snacker with the self-control of a puppy, so eating such a big meal at the end of the day makes me not want to snack when I’m home; I also have no access to snacks at work, so this helps a lot. Might be worth considering something like this, if it suits your lifestyle.
Protein intake is good.
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No issues at all during a brief lifting session or a brisk run. Zero leaks and never felt like it was about to slip down. I’m not doing anything too insane in the gym right now, but this is pretty awesome.
The only annoying part is getting used to it. I have to take a shower every time I want to change it. I imagine it will take at least a few months to feel more comfortable, though I don’t see myself ever needing to do this in a public restroom anyway. Already noticeably easier on the second day.
I don’t have a heavy period, and I previously only used pads, but the cup really makes being on my period feel so much less… gross?
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Gap.
As a small human, I still wear kids clothes 
@Bronwen_Blunt my weight has stairstepped again. I took a 5 day “diet break” where I was eating 300-400kcal more than previous + more sodium, jumped up 2lbs
I “cleaned up” (lower sodium, eating normally) on tuesday and the weight hasn’t dropped. It’s been 3 days, water weight would have dropped by now.
Also, love handles and lower back are definitely much squishier than in may (before the summer weight gain)
HELP 
I’m technically in a “gaining phase” but it seems that I’ve gained mostly fat
Also, my period seems to be gone again despite getting fatter
Anna, your body assesses more than your bodyfat percentage when determining whether it feels safe enough to menstruate. I know you know that. I suspect that your current mental state shown by your recent posts on this forum – even the one you just wrote here – contributes.
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…
You said this ^ yesterday… your weight went up, and your performance went up. Where’s the problem?
Either you’re terrible at counting calories, or you just increased glycogen stores and you’re overthinking this (a usual occurrence for you. No offense, but I also believe you know this). 300-400x5 =/= the 7,000 calories it would have taken you to gain 2lbs of fat.
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It’s been very much a rollercoaster
I hit “highs” (great meeting with supervisor, small PR…), then crash and freak out.
Unfortunately, lows have been much more frequent than highs lately
Not necessarily… your body can hold onto water for many reasons. As @Bagsy mentioned, there’s more contributing factors to your “issues” than you might think.
This ^^
Where is the problem here? If I remember correctly your plan was to start increasing your calories. This is what you should expect and there’s no need to freak out about small weight fluctuations.
How many times a day are you weighing yourself?
I thought your current diet included a calorie increase. So… for 5 days you ate 2300-2400 calories?
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@unicornsandrainbows I support the idea of small cuts as well. I think you’ll have to determine how harsh you want to be with your cut when the time comes based on your body composition at that time. I usually like longer time frames for cuts (approx 4-6 weeks) because it doesn’t have to be as extreme and it’s easier to keep the fat off afterwards. However, a short cut for 2 weeks can work well if you are willing to suffer! Haha.
This sounds interesting!
I can relate to this… I’m a snacker as well especially in the late afternoon/evening.
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My current diet (I don’t recommend this for anyone but it works for my lifestyle and helps me reach my goals)
I am very busy with work in the morning and getting the kids ready for school etc… I usually wake up between 4-5am and get so busy that I forget to eat even though I know better. I was having issues getting in enough protein everyday so I knew I had to make some changes!
From the morning until the afternoon I eat 4 protein meals (red meat, tuna, salmon, chicken, protein shakes etc.) I get some fat from the meat or a bit of peanut butter with my protein shakes.
I train in the afternoon around 3pm and I drink Surge during my workout then have a protein shake after.
I have a 4 hour window after my training where I eat one BIG meal with protein, carbs and vegetables with my family and then pretty much eat whatever I feel like after that. It allows me to have my snacky time after dinner.
I don’t count my calories but after years of experience I have a good estimate of what I’m eating everyday.
~180-200g protein
~240-280g carbs
~50-60g fat
This works very well for me simply because it fits with my lifestyle and allows me to sit down and eat dinner with my family every night without having to carry Tupperware containers around (Been there, done that and I’m over it)
I’ve been doing this for 6 weeks and I’m getting a lot leaner without any suffering! My performance in the gym and overall energy during the day is very high.
This way of eating isn’t for everyone but I wanted to post this to let everyone know that dieting(when you’re not competing) doesn’t have to be a miserable experience, you just have to find something that works for you.
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Thanks for the peace of mind
Once, first thing. After bathroom, in roughly the same clothes
Yep