Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
I usually eat between a 600-900 calorie deficit per day. I average about 4,000 to 4,500 calorie deficit from Monday to Saturday. But, on Sundays I eat at a 500 to 1,000 calorie surplus. This help to keep me sane, and to reset alot of the hormonal issues that would occur if I were to try to maintain this deficit for weeks on end. I've averaged about a 1.5 pound loss per week since January using this method.
So what do I have to read yet to get to where you're at and go on this diet?
I'll repeat Lost Dog's point from earlier -- you don't want to pull out all the tricks for fat loss right now. Our bodies adapt, so you want to start simple, put a priority on consistency (for nutrition and workouts) and let that take you to a plateau. Then change one thing. Later on, change more.
Programs like Lyle's RFL are great for breaking through stalls or for people who have been on many other programs and know their own bodies very well. This means that they can forecast and overcome psychological and physiological pitfalls common to dramatic cutting strategies.
Most achievements in life -- constructing a building, learning a skill, raising a family, unleashing your inner athlete -- are marked by years and years of gradual milestones. You shouldn't start out expecting to leapfrog the steps between.
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I don't know. I'm eating about 2,000 calories less per day than you. Think you can handle that?
Ouch..
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But, on Sundays I eat at a 500 to 1,000 calorie surplus. This help to keep me sane, and to reset alot of the hormonal issues that would occur if I were to try to maintain this deficit for weeks on end.
Well, I don't have to worry about that, anyways..
I've made slips where I've gone well over 2700 (3100-3200), so hopefully that served to reset my system as well..
No ouch at all. I happen to do well on these types of diets (carbs under 20 gms. pre day). I'm down 14 lbs. in 30 days and only 3 lbs. were LBM. I'm going to take a 7-14 day break and then do it another 4 weeks.
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Please note: the UD2 is an advanced diet for advanced dieters and is only for those seeking very low levels of body fat. The diet is for male at roughly 12-15% body fat and females at 21-24% body fat and trainees must have at least 6 months of consistent training in the weight room under their belt before they even consider the UD2.
I don't think that's you.
You're very impatient. Why not take a break, keeping an eye on weight gain, and then come back and do something similar to what Chad is doing for a while (2-3 months). See what happens when you do that.
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"A government big enough to give you everything you want is a government big enough to take from you everything you have."
Slow and steady wins the race, you would think the gurus would say..
But there's OPT from Leigh, Afterburn from Cosgrove, GSD from Berarardi..
So maybe I should look at more drastic measures after my 2 week break.
I think that there is a big distinction between a well planned but large deficit, and a crash diet. Most ordinary people who go on a crash diet don't have a plan; they don't lift and they don't refeed. And when their crash diet is done they go back to the same behaviors that got them fat in the first place.
But just because they have no plan and gain all the weight back doesn't mean that we can't get the benefits of faster weight loss. Is this your only goal? Or is it your plan to go into some other phase of your overall fitness goals; i.e. a strength or hypertrophy phase? I know that my fatloss goal is just a part of my overall plan for fitness. In other words, we know what we want to do after we lose the weight and its not to sit on our butts eating oreos.
You may be aware of this but in case you're not; you will put on weight during a refeed. Don't be alarmed.
I can put on up to five pounds on one Sunday. Of course I didn't eat nearly enough to equate to five pounds of tissue gain. It's all water and glycogen. And I usually lose it in about three or four days.
After this weekend I weighed 178.8. I was 173.4 this morning. Did I lose over five pounds of fat? No.
You're a good bit larger than me so don't be surprised if you gain up to 7 pounds! Don't be alarmed.
But I thought I was being pretty good, these last few months..
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I think that there is a big distinction between a well planned but large deficit, and a crash diet
Oh, for sure.. Hence the conspicuous qoutation marks..
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Is this your only goal? Or is it your plan to go into some other phase of your overall fitness goals; i.e. a strength or hypertrophy phase?
Like I say in my journal (and here, too, I think), my goal is to get to around 11% or so, then start eating for mass again (500 or so over maintenece.. 3500 abouts?)..
I've read that at higher body fat percentages such as mine, the body is wired to keep putting the lion's share of the extra calories towards fat storage, rather than muscle, no matter how heavy you lift or how much cardio you do..
So I want to get to a point where I'm wired for more muscle, less fat, so I just don't end up where I was before (230, but at 22% bf)..
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you will put on weight during a refeed. Don't be alarmed.
Yup, not a worry..
I'll either do the higher cal. defecit with the weekly re-feeds, and keep lifting heavy, or I'll do Lyle's Rapid fat loss till I DO get to 15%, then the 2.0 diet to get me the rest of the way..
That's what they suggested when I went on Lyle's site yesterday and explained where I'm at and my goals..
Oh, for sure.. Hence the conspicuous qoutation marks..
Like I say in my journal (and here, too, I think), my goal is to get to around 11% or so, then start eating for mass again (500 or so over maintenece.. 3500 abouts?)..
I've read that at higher body fat percentages such as mine, the body is wired to keep putting the lion's share of the extra calories towards fat storage, rather than muscle, no matter how heavy you lift or how much cardio you do..
So I want to get to a point where I'm wired for more muscle, less fat, so I just don't end up where I was before (230, but at 22% bf)..
Oops! Missed the sarcasm. Punctuation is overrated.
Regarding your goals; I know that this is your goal You and I are in the same boat. Thats why I've stopped by and checked your log out. We're shooting for the same goal. And it sounds like we're reading the same books as well! Although I'm more worried about strength than size as an ultimate goal.
If you think that 230 at 23% is bad.....I started at 245lbs. at about 26-28% Body Fat! And I'm much shorter than you! It's taking me alot longer to reach my goal of 12% (or 165lbs whichever comes first).
Do you have a program in....nevermind I'll ask this in your log where its more appropriate.
Hypertrophy (NROL, hpertrophy), or strength (starting strength)..
Strength would be an excellent byproduct, and people (especially powerlifters LOL) say you can't have one without the other..
But I dunno..
You can be freakishly strong, and still look relatively puny..
I want the aesthetic.. A bigger chest (or at least a chest, and not the $#@! bird bath I've got), bigger abs..
So I dunno..
With the strength I've gained so far doing SS I think I could get pretty far with a hypertrophy program before I had to up my strength again to make further muscular gains..
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