Afraid of the deficit

clubchub · 03-27-2009, 04:18 PM

I often come across that phrase in these forums. What does it mean exactly? I am not afraid of the deficit, but it is currently making me feel poorly. Does being afraid of the deficit mean you quit when you feel this way rather than pushing through it? I am doing NROL and running about a 400 cal deficit, (There are more details if needed in my training log "Wannabe Lean") and I feel very weak, tired, irritable and sad. Is this normal? Will it lift after a while? I was hoping to remain in the deficit for 2 weeks and then do a refeed. I am trying to drink a lot of water and get enough sleep too.

One more question: Is NEAT still effective if you move very slowly? I am trying to remain active even though I feel tired. Today in addition to lifting, I walked for 35 min and did a lot of housecleaning - up and down stairs, vacuuming, laundry, etc. I kept moving, but moved a lot slower than usual. Will that still be effective.

Thanks.

stingo · 03-27-2009, 04:29 PM

It usually means that your performance gains will be a lot less when you're in a caloric deficit because your body doesn't have the fuel it would like to power your workouts.

In your particular case, how'd you arrive at the 400 cal deficit?

Aoife · 03-27-2009, 05:24 PM

Adjusting your macros may help you feel better. Leigh usually has macro guidelines in her various programs because at various deficits (percentage or absolute) you'll have different reactions. The macros can help… making sure you get enough protein and fats, making sure that if your carbs are low you have some near the workout to fuel your workout, etc.

clubchub · 03-27-2009, 06:21 PM

In your particular case, how'd you arrive at the 400 cal deficit?[/quote]

I tracked my calories for a few weeks and determined I was eating about 1650 calories daily. During that time I was watching what I was eating, so not dieting, but not indulging in whatever I wanted. My goal is to lose fat, so I need a deficit. A 400 cal deficit is about as high as I can go without my calories getting crazy low. I thought I would start low, and adjust up as necessary.

PopcornSally · 03-27-2009, 06:46 PM

It seems to me that moving slowly burns more calories than lying on the sofa!

Aoife · 03-27-2009, 06:48 PM

eh, then in this case I'd say you're too low. 1200ish is pretty hellish on NR. But still, I suppose if you adjusted your macros you might see some improvement. Might need to bump up to 1400 or so, might be more energy. That may allow you more NEAT and therefore maybe even make up for it and be in a bigger than 200 deficit but not from the low cal, from the increase movement.