Quote:
Originally Posted by Ciao
Rixa,
I enjoy reading your log SOO much!
I'm currently doing the original NROL Fat Loss series plus HIIT on the off days. I too decided to cut my calories. I'm interested in knowing how you're doing your cut. Are you just lowering your calories in general or are you perhaps dropping some carbs?
Thanks for taking the time to answer.
Olga.
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Hey Olga.
Here's what my cut is going to look like. I start in earnest Monday (after Easter brunch!)
M - 1900 cals
T - 1600
W - 1600
R - 1600
F - 1900
S - 1600
Su - 1600
Every 4-5 weeks, I'm going to do 3 days at 2500-2600. I've got 6 meals/day planned - on Wednesday (lifting day), I swap the 6th meal for a banana and protein shake in the morning with my workout.
I'm 190 lbs and about 27.7% BF (137ish lean/52ish fat). I've been on NROL4W for about 9 weeks, and I've been keeping track of all kinds of data and plugging it into kfisherx's diet template. (I'll attach it.) Through those calculations, I can see that I'm burning between 2500-2600 calories a week, so I've based my cut and my refeed days off that (which is higher than the formula in the book).
As far as carbs, I generally subscribe to John Berardi's ideas in Precision Nutrition, which is to not eat starchy carbs except after working out. Occasionally I do, but I don't really miss bread or rice much. It's generally easier to eat up to 2600 calories by adding in a bun to my turkey burger, or some lasagna, etc. But most of my meals are lean protein (meat, eggs or dairy) and a fruit or vegetable, basically. I've got a family history of hypoglycemia which may be why I don't miss the carbs - they make my blood sugar do loop-de-loops. I generally hit a macro split of around 40/30/30 (carbs/protein/fat).
The big plan is to cut fast and hard and try not to bonk out. I lost about 11lbs of fat last March, so I know I can lose fat. But I plateaued pretty bad, and I didn't know what to do. That's where the refeed days come in. I'm taking my calories back up to maintenance to convince my body to not to stabilize on 1600 calories a day.
Anyway, that's the plan. We'll see how it goes!
EDIT: I attached the file. It's got my info in there from the last week, but I also keep a copy of the file to measure since I started to get an average. Keep that in mind if you're plugging in your losses and calories - the longer you've got records, the more accurate the formula will be.