I wish I could offer some solid advice here, but I'm always being schooled in the nutrition dept. You'd probably give me better recommendations than I ever could with you and everyone else here.
I'm kinda along with Joyce--just don't have much advice to offer, since I'm not at the point yet where I can even design plans for myself; I need something to follow! But I do think the basics of your plan are sound, though I think Espi has good advice in terms of eating at least at maintenance a couple of days a week. I remember reading that in particular people with less fat to lose need breaks more often to avoid stalling/maintain LBM.
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
oh, i wasn't expecting to lose all 10lbs in those 8 weeks, I just want a break after 8 weeks I've tried slow and steady, but a small deficit is hell to calculate amidst restaurant visits, processed food, and homemade dinners. My last run I started at 400 deficit and lost nothing, I went down to 700 in the last weeks and started losing. But then I quickly burnt out (exams, remember) and started slowing down. So I want to build upon last time's success, only implement high-days to keep my system up. What's the advantage to going above maintenance? Everything I know about refeeds etc I know from reading Lyle's stuff, but he wrote it mostly from a low-carb point of view, and I'm not low carbing..
I think your plan is solid. I don't see a problem with your 10% deficit twice a week. Have you read Lyle's Guide to Flexible Dieting? It's good and goes into detail about refeeds. It also goes through frequency of refeeds depending on body weight and body fat %. In your case, I'd say that a refeed every two weeks would be good, especially if you're worried about burning out on a 700 cal deficit. WRT to a lifting program, you could design your own by creating a full body program incorporating a push/pull exercise for horizontal and vertical exercise. And then include a quad dominant and ham dominant exercise. If that makes sense.....
I think your plan is good. It's basically how mine started out. Personally, I'm revising mine to incorporate a bit more cardio and only 2 (fullbody) strength workouts a week. I think you mostly just want to like what you're doing though, more than anything else.
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Originally Posted by Lost Dog
Plus, my desire to remain stunningly attractive outweighs the call of the cheesecake. mostly...
Like your plan, think it seems well thought out..and one you can maintain.
Like an earlier poster said the idea of a guaranteed 10lbs in 6-8 weeks sounded surprising but you've already said you don't expect that (wishing it for you!)
it sounds logical to lift later that day... hmm only 1 thing wrong: one of those is a Sunday. Dunno about your gym but each and every gym I have ever been a member of has very limited opening hrs on Sunday.. one of them of which I was a member for 6 yrs, even closed down all day!!!
Hehe, I know the problem, our gym closes at 13 on weekends, just in time to go there and have a nice lunch afterwards. I enjoy going on the weekends though, the weekend warriors are the nicest people in our gym!
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Originally Posted by Espi
ETA, not saying a straight deficit diet won't work, just saying that you can make it work better by at least including 1 and better yet 2 days that you go over the actual mtn.
Hmms, interesting! But say I do five days of -700 and two of +100, then I end up with a 3300 weekly deficit. Isn't that on the low side? Most people are jacking up a lot more here (but then they are on OPT and some have more to lose than the last 10)
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Originally Posted by NYC_Native
LOL!!!
I wish I could offer some solid advice here, but I'm always being schooled in the nutrition dept. You'd probably give me better recommendations than I ever could with you and everyone else here.
Okay, then you can just come by and make hummus jokes
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Originally Posted by scribess
But I do think the basics of your plan are sound, though I think Espi has good advice in terms of eating at least at maintenance a couple of days a week. I remember reading that in particular people with less fat to lose need breaks more often to avoid stalling/maintain LBM.
My weeks will be so weird! Nacho plates on one day, celery sticks on the other
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Originally Posted by Naive
I think your plan is solid. I don't see a problem with your 10% deficit twice a week. Have you read Lyle's Guide to Flexible Dieting? It's good and goes into detail about refeeds. It also goes through frequency of refeeds depending on body weight and body fat %. In your case, I'd say that a refeed every two weeks would be good, especially if you're worried about burning out on a 700 cal deficit. WRT to a lifting program, you could design your own....
Thanks for your cents! Lyle's refeed is a 5 hour carb load, right? That always seemed extreme, Venuto's calorie cycling seems a bit more moderate, and it in effect gives you two refeeds (though espi may be right, and they may do their job better by going over maint. a bit instead of staying under). Making an own program sounds good, especially if I can make one that only takes 45 minutes.
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Originally Posted by Gen
I like hummus too!.....
Oh, I'm kinda late huh? Sorry
It's never too late to like hummus!
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Originally Posted by kimikaw
Like an earlier poster said the idea of a guaranteed 10lbs in 6-8 weeks sounded surprising but you've already said you don't expect that (wishing it for you!)
Yes, that probably won't happen If I can lose some and keep it off during maint. breaks I'll already be very happy. Hopefully the maint. days will go a long way to alleviate the boredom for me and my poor boyfriend who prefers nacho plates over turkey
Look at it this way.. if you would stay 10% under your calculated maintenance on the higher days, there's a bigger chance your actual maintenance is going to be much lower than when you would go over mtn with 10% for those 2 days.
It could be that this lowered maintenance is going to be just a result of lowered activity as you're feeling tired & sluggish, but that doesn't really matter what causes it.. what matters is what the actual results are going to be. Besides, you might have better dietary adherance with higher calories on the high days. Staying 10% below mtn isn't really as much fun anyway.
Nachos vs celery FTW
I agree with Espi on your plan. Although my plan is to have 5 days at a strong deficit, one at maintenance, and one above...sometimes life gets in the way. For me its easier to have a more severe deficit during the weekdays/workdays. Much easier for me to control my food and no lunch time temptations at my office thankfully. I tend to favor a training day on the days where intake is higher. But like I said....good intentions but it doesn't always happen.
I say give it a try! Keeo track of your progress for a few weeks. If its working stick with it. If not, analyze what might be going wrong, re-evaluate and try something else.
Here is my recipe for hummus in case you are still itnerested
-one can garbanzos, drained
-1-2 T tahini
-1-2 T plain yogurt (Greek for me)
-1-2 T olive oil (this is optional if trying to keep it lighter)
-1 small can diced jalapeno peppers
-splash lemon juice
I'm not in a position to offer advice but I'm learning a lot reading your log about deficits and cycling (courtesy of Espi), and not least that hummus is a PITA!
I'm not in a position to offer advice but I'm learning a lot reading your log about deficits and cycling (courtesy of Espi), and not least that hummus is a PITA!
Which is confusing, because I do like to put hummus into my pitta's
Ha! I've never used the acronym PITA but did realise that it is like the bread! There are plenty of acronyms used on this site that I am gradually working out, KWIM?
Ha! I've never used the acronym PITA but did realise that it is like the bread! There are plenty of acronyms used on this site that I am gradually working out, KWIM?
Me, too. I think FTW is what gave me the most trouble. One of these days I'm going to have to stoop to asking!
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
It's when you mention something that is really the very best way to do/eat/perform things.
Hummus & pita FTW
ty was one that was so easy & yet hard to see.. thank you
KWIM? WTG!
Yes, I had figured out FTW, but it took me a week, probably. The others have been familiar for the most part from other forums I've been on. Well, except for things like DL and Oly, but as I'm learning exercise names those are coming much easier.
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Thanks for your cents! Lyle's refeed is a 5 hour carb load, right? That always seemed extreme, Venuto's calorie cycling seems a bit more moderate, and it in effect gives you two refeeds (though espi may be right, and they may do their job better by going over maint. a bit instead of staying under). Making an own program sounds good, especially if I can make one that only takes 45 minutes.
Refeeds are supposed to go at or over maintenance in order to reap the physiological benefits of them. Absolutely do your own program, you never know until you try, right?
Here is my recipe for hummus in case you are still itnerested
-one can garbanzos, drained
-1-2 T tahini
-1-2 T plain yogurt (Greek for me)
-1-2 T olive oil (this is optional if trying to keep it lighter)
-1 small can diced jalapeno peppers
-splash lemon juice
blend or use food processor until smoooooth
Ok, I gotta ask: what is tahini, and where do I find it? I scoured my grocery store today and I couldn't find it anywhere, but then I don't really know what I'm looking for. Is it a paste, liquid, solid, shelf or refrigerator? I really want to try this recipe. Help!
Ok, so assuming it's a shelf-stable product. Will I most likely find it in the "foreign" foods section?
Sorry, Jules, for hijacking your thread for a minute to figure out how to make all that hummus you girls have been talking about for days! You got me hungry for it homemade. . . . .
LL, I've found tahini in health food stores near the PB. Makes sense, as it's ground sesame seeds, so it's a similar product.
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Refeeds are supposed to go at or over maintenance in order to reap the physiological benefits of them. Absolutely do your own program, you never know until you try, right?
Aha, thanks! Now you may go back to talking about hummus if you so desire
Aha, thanks! Now you may go back to talking about hummus if you so desire
I LOVE HUMMUS! You could totally make your own and figure out your own nutritional details. How's your program going? Have you started it? Are you going to post pics??! I sucked it up and did it. This way, I figure I'll have some more accountability since I have something to aim for.
Bless me, jp fitness forums, for I have sinned. Today is the last of my maintenance period. I did not count. I did not get my daily protein in. I was nowhere near any kind of fish oil. No, jp fitness forums, I was near the bar.
I've been to parties, barbeques, teambuildings, gaming nights. I went to a festival and saw the Dave Matthews Band live (!!!), then decided I preferred getting churros over seeing Placebo. I went to a work gathering and drank opious amounts of sparkling wine and sang Bohemian Rhapsody & every other karoke classic during the 1h car ride home. It was not in tune. I've cooked fatty dishes. I've even baked. Oh yes, baked.
Fortunately, I also spend hours walking, standing, dancing, canooing and generally loitering. Not because I'm a NEAT junky, but because I was so busy having fun. I am sunburned, out of shape, sleep deprived, and crazy carb fueled.
See you tomorrow on the first day of my cut. It's going to be a rocky keep your hands in the vehicle at all times kind of start. There may be tears
I've been to parties, barbeques, teambuildings, gaming nights. I went to a festival and saw the Dave Matthews Band live (!!!), then decided I preferred getting churros over seeing Placebo.
Yay! The way life should be lived!
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I've cooked fatty dishes. I've even baked. Oh yes, baked.
YAY!!! Jealous!
Me. SO Jealous.
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Fortunately, I also spend hours walking, standing, dancing, canooing and generally loitering. Not because I'm a NEAT junky, but because I was so busy having fun.
Sounds like a seriously awesome week!
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I am sunburned, out of shape, sleep deprived, and crazy carb fueled.
It's going to be a rocky keep your hands in the vehicle at all times kind of start. There may be tears
We'll be here for you.
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Quote:
Originally Posted by Lost Dog
Plus, my desire to remain stunningly attractive outweighs the call of the cheesecake. mostly...
I've tried slow and steady, but a small deficit is hell to calculate amidst restaurant visits, processed food, and homemade dinners. My last run I started at 400 deficit and lost nothing, I went down to 700 in the last weeks and started losing. But then I quickly burnt out (exams, remember) and started slowing down. So I want to build upon last time's success, only implement high-days to keep my system up. What's the advantage to going above maintenance? Everything I know about refeeds etc I know from reading Lyle's stuff, but he wrote it mostly from a low-carb point of view, and I'm not low carbing..
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