is OPT appropriate at lower body fat levels?

[sunshinekisses]

I'm currently 54", 123lbs, about 20% BF, looking to lose about 5-8lbs more (i'm simply more comfortable in my own skin when i'm closer to 115lbs)

i've looked over the OPT training program, and i really like its simplicisty and the macronutrient breakdown.

this summer, i followed a more restrictive diet and training program and i'm not looking to go as hard core again. i am okay with the idea that it might take me the full 12 weeks to lose the 5-8lbs.

my question is if OPT would be as effective for someone at 20%BF looking to go below that as it would be for someone at higher bodyfat levels with more to lose?

also, i'm wondering if refeeds are not part of OPT (as they are in other programs) because of the way the diet and training are structured?(i'm not looking to alter OPT if it's appropriate for my goals, i just want to understand the approach)

[Leigh P.]

OPT is appropriate for all genders at all levels of body %. Fat loss is fat loss.

As for the re-feeds it is a short 12 week program. You will either be done or you will need to repeat it again. When you stop the program, as it says in the book, you should break for at least a week and then hop back in if need.

Hope that helps.

[sunshinekisses]

Originally Posted by Leigh P.

OPT is appropriate for all genders at all levels of body %. Fat loss is fat loss.

As for the re-feeds it is a short 12 week program. You will either be done or you will need to repeat it again. When you stop the program, as it says in the book, you should break for at least a week and then hop back in if need.

Hope that helps.

so you don't feel that those with lower bodyfat levels may need refeeds every so often in order to prevent metabolic slow down on a 12 week diet such as this one?

or that those with lower bodyfat levels need a different approach to fat loss than those with more to lose?

again, i'm not asking to challenge to program so much as to understand the information/strategies it presents. i have read other materials that suggest once an individual reaches lower levels of body fat reeeds need to be implemented weekly or bi-weekly and diet breaks need to occur more frequently. again, not challenging as much as i just wanted to understand why this approach is different.

[kedg]

I have questions along the same lines. I am pretty close to the border that would put me at an unhealthily low BF% and am also someone whose metabolism has almost certainly been damaged by years of low-calories and over-exercise. I think I've repaired at least some of that damage by doing NROL4W (and eating at or near maintenance while I did). I gained a lot of muscle, but I also gained a little fat (that's actually more recent, since I stopped NROL4W and have been exercising, but with less focus, until I figure out what to do next).

So I've read MRM and FLTS and I test as a Level 1 on the MRM quiz. Right now my plan is to do as it suggestse for that level: skip to the last rest stage and then do Metaburn. I think the most fat I can lose without going too low is 5-8 pounds, though, and I'm very worried about just winding up screwing up my metabolism again. So what I'm thinking is that when I get to MetaBurn I might do it at a slightly lower deficit than suggested - say 20%. Based on my calculations, that ought to wind up at around 500 calories of deficit per day, or a pound a week, which seems plenty fast - especially given the concerns over keeping my metabolism purring. (And yes, I am also hoping this will mean less suffering from being a little less hungry... )

Does that sound reasonable?

[Leigh P.]

In short, refeeds are becoming a little ridiculous. Not everyone needs a every three day diet break, every week diet, break, etc. Some people do just fine dieting down with slight breaks in activity/training and are fine.

When dieting down your biggest concern is thyroid level, leptin, and NEAT. These are you big concerns and what you want to be on top of the game if you will. Now, person A, even with lower body fat content, can go weeks and be fine with no stalls at all. They have little NEAT adaptions, good leptin response, and good thyroid function. Basically they can do your standard bodybuilding dieting program with 12 weeks out and end up lean as hell.

Person B crashes 5 days in.

This is a generic program, based on an average. There are rest weeks, increases, decrease, etc. The deficits are based on YOUR movement and your caloric intake. Some people may need a cycling program (being written by the way) and others may do fine just chipping away.

In short, the annoying answer, it just depends. Some will need more frequent refeeds, some will not. This is just one program, I assure you MORE are coming. However it is a program that should help the majority of people achieve any level of body they want while maintaining muscle mass and/or increasing it on small levels for newbies.