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Calorie Deficit and Weight Loss
 

Marzouk
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Join date: Jul 2009
Posts: 3220

Akuma01 wrote:
I mean, yea they're are going to be a huge number of varying approaches, all of which could work. Its about what you put into it. To me, Low means <50g, med is 150-200, and high - 400. But those numbers changed over the course of the my weight drop, starting higher and going lower than that.

When i was dropping weight, i would try to do 20-30min fasted cardio when i wake up, and perhaps another 20-30 after a workout. Some of which depends on how far into a weight drop you are. You say you have 13weeks? Well, maybe you need to bring your numbers a little higher, and begin to taper down slowly (cuz honestly to me it doesnt seem like youre eating enough, all except for that evil friday of yours).

But, i could be wrong. Some of our more experienced members may be able to give you some better advice.



See where your coming from here. Definitely guna start adding in the cardio and try and get at least 3 sessions of AM fasted cardio in and increase the length/sessions of my post workout cardio to 5x a week and min 20-30mins sessions.

Yeah 13 weeks to drop 20-25lbs which isn't a lot in my opinion.

Tighten up my refeed and get on it. Time to get a little more serious i think.

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Marzouk
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Join date: Jul 2009
Posts: 3220

Got a little more serious like i said i would, feel like the weight is starting to move again, i just hope i haven't screwed things up too much so far.

I wish i could afford a coach at the moment, saving for a wedding, a holiday and trying to get my business off the ground so not really got any spare cash lying around at the moment, hopefully i can use what you guys tell me to advantage for now!

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BlueCollarTr8n
Level 1

Join date: Jul 2008
Posts: 2913

SSC wrote:
I tend to think a lot of carb-cycling is really nit-picky when there's easier alternatives.


Agreed....Big Time!
I assume people that use carb-cycling have tried the alternatives and didn't get the results they were seeking. I have always felt fortunate I didn't have resort to such extremes.

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Marzouk
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Join date: Jul 2009
Posts: 3220

God dammnit!

So i think i'm on the right track then booom T-Nation posts an article that makes me think otherwise.

Zero carb not such a good idea?

As nate miyaki said carbs are perfect after working which we all know already, but it sounds like its find on a low carb diet as well.

Should i add some carbs post workout? To aid in recovery etc? It sounds like it might be more beneficial than not doing, and as Nate said, it won't halt my fat burning and may even increase it!

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Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2397

really man? I did not read the article but where did you get the idea you should be on a zero carb diet? Ofcoarse you should have carbs post workout this is pretty much common knowledge.

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Marzouk
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Join date: Jul 2009
Posts: 3220

Maybe have fallen into the carbophobia trap and this is why my weight loss stalled for so long.

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Marzouk
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Join date: Jul 2009
Posts: 3220

Maiden3.16 wrote:
really man? I did not read the article but where did you get the idea you should be on a zero carb diet? Ofcoarse you should have carbs post workout this is pretty much common knowledge.


Coz im a fat, stupid son of a bitch who is gullible as fuck. (not sarcasm)

I think i take every thing too literal and do stupid stuff when i shouldn't.

I don't even know why i bother anymore. Maybe i should fade back into couch potato territory again!

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ebomb5522
Level 5

Join date: Jun 2008
Posts: 3974

What were your starting macros?

How did you adjust them from that starting point?

Idk how you started, but one error that I see often is people starting their diets with macros that are way too low...what then happens is your body gets used to that amount and then going any lower would be detrimental, leaving you at a point where you are kinda screwed.

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Marzouk
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Join date: Jul 2009
Posts: 3220

ebomb5522 wrote:
What were your starting macros?

How did you adjust them from that starting point?

Idk how you started, but one error that I see often is people starting their diets with macros that are way too low...what then happens is your body gets used to that amount and then going any lower would be detrimental, leaving you at a point where you are kinda screwed.


Hey, I started with around 1700-2000 cals, sub 30g of carbs, 100g or so of fat and around 200g of protein.

I lost around 20lbs in 4 weeks doing this. The it stopped working. So i cut carbs to 0 and slightly increased the fat.

Still didn't really change much.

So now i'm considering around having carbs around 100g per day on workout days and lower on rest days.

Increase the protein to around 250 and drop the fat little.

What you think?

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ebomb5522
Level 5

Join date: Jun 2008
Posts: 3974

Marzouk wrote:
ebomb5522 wrote:
What were your starting macros?

How did you adjust them from that starting point?

Idk how you started, but one error that I see often is people starting their diets with macros that are way too low...what then happens is your body gets used to that amount and then going any lower would be detrimental, leaving you at a point where you are kinda screwed.


Hey, I started with around 1700-2000 cals, sub 30g of carbs, 100g or so of fat and around 200g of protein.

I lost around 20lbs in 4 weeks doing this. The it stopped working. So i cut carbs to 0 and slightly increased the fat.

Still didn't really change much.

So now i'm considering around having carbs around 100g per day on workout days and lower on rest days.

Increase the protein to around 250 and drop the fat little.

What you think?


Well, I think you started off way too low with the calories. Were you doing any cardio as well?

IMO, for future reference, a good way to think when beginning a diet is to start off your cals/macros at the highest that your body will allow while still losing weight/fat.

I think you are at the point of diminishing returns and that what would probably be best for you is to slowly start adding back in calories, preferably pre/post workout, and see how your body responds. You might be surprised that you actually get leaner.




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Marzouk
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Join date: Jul 2009
Posts: 3220

ebomb5522 wrote:
Marzouk wrote:
ebomb5522 wrote:
What were your starting macros?

How did you adjust them from that starting point?

Idk how you started, but one error that I see often is people starting their diets with macros that are way too low...what then happens is your body gets used to that amount and then going any lower would be detrimental, leaving you at a point where you are kinda screwed.


Hey, I started with around 1700-2000 cals, sub 30g of carbs, 100g or so of fat and around 200g of protein.

I lost around 20lbs in 4 weeks doing this. The it stopped working. So i cut carbs to 0 and slightly increased the fat.

Still didn't really change much.

So now i'm considering around having carbs around 100g per day on workout days and lower on rest days.

Increase the protein to around 250 and drop the fat little.

What you think?


Well, I think you started off way too low with the calories. Were you doing any cardio as well?

IMO, for future reference, a good way to think when beginning a diet is to start off your cals/macros at the highest that your body will allow while still losing weight/fat.

I think you are at the point of diminishing returns and that what would probably be best for you is to slowly start adding back in calories, preferably pre/post workout, and see how your body responds. You might be surprised that you actually get leaner.






Thanks mate thats what i'm guna plan on doing. The carbs im allocated for the day will be eatin pre/post workout and the rest of the time will be low carb.

And no during those 4 weeks i wasn't doing much cardio, maybe 4 x 15 min sessions a week.


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FattyFat
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Join date: Apr 2008
Posts: 1365

[quote]Marzouk wrote:
God dammnit!

So i think i'm on the right track then booom T-Nation posts an article that makes me think otherwise.
[/quote]
The beauty of TN: information diversity.


[quote]Marzouk wrote:
Zero carb not such a good idea?
[/quote]
Depends: as long as you're making good progress with your current approach, it can't be bad.
LC for the long haul can be suboptimal, though - if we're talking high training frequency, volume and hypocaloric nutrition, that is.

The things Miyaki has written about in his article happened to me, all of them.

Long story short: opting out on PWO carbs fucked me over during my year-long LC stints.
In addition to that: I injured myself pretty often whilst training. I'm pretty sure the elevated cortisol levels were detrimental to wound healing.

Ah, as ebomb has already pointed out: don't start too low, calorie-wise.
Also a very rookie'esque mistake I kept on repeating too often.
[/quote]

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Marzouk
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Join date: Jul 2009
Posts: 3220

[quote]FattyFat wrote:
[quote]Marzouk wrote:
God dammnit!

So i think i'm on the right track then booom T-Nation posts an article that makes me think otherwise.
[/quote]
The beauty of TN: information diversity.


[quote]Marzouk wrote:
Zero carb not such a good idea?
[/quote]
Depends: as long as you're making good progress with your current approach, it can't be bad.
LC for the long haul can be suboptimal, though - if we're talking high training frequency, volume and hypocaloric nutrition, that is.

The things Miyaki has written about in his article happened to me, all of them.

Long story short: opting out on PWO carbs fucked me over during my year-long LC stints.
In addition to that: I injured myself pretty often whilst training. I'm pretty sure the elevated cortisol levels were detrimental to wound healing.

Ah, as ebomb has already pointed out: don't start too low, calorie-wise.
Also a very rookie'esque mistake I kept on repeating too often.
[/quote]
[/quote]

Hopefully this will end my run of rookie mistakes, it is disheartening not losing much weight for 5 weeks of hard work.

I've shocked myself that i have persevered this long tbh. The old me would of fuck it off a long time ago and would be scoffing down mcdonalds and pizza on a daily basis.

I feel different in myself this time, as i won't quit and i WILL reach my goal, even if it takes a year to drop the next 20-30lbs, if it takes a year so be it.

But swear to everything that is holy, the only the scale and my bf will rise from today is if i choose to allow it.

At this point the only way is down. In my eyes maintenance isn't failure, at least i won't be moving backwards.
I'll smash through this plateau and then ,y weight loss will continue.

Different approaches, increasing carbs and cals then cutting back, if it needs to be done it needs to be done. Bring it on!!!

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Marzouk
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Join date: Jul 2009
Posts: 3220

Hey guys, i was thinking about my training yesterday and i think a 4 day split isn't needed for my physique goals at the moment.

I've decided to go back to basics and focus on the main lifts as my bread butter.

Am workout will be 45 mins of fasted incline walking on the treadmill. This will be done 4 x per week.

The Pm workouts will be as follows.

Day 1: Flat Bench, flyes, Squat, Walking lunges.

Day 2: Standing military Press, Side raises, Rear delt work, Dead lift, seated row.

Day 3: Flat Bench, flyes, Squat, Walking lunges.

Day 4: Standing military Press, Side raises, Rear delt work, Dead lift, dbell/Kroc row.

Day 5: Flat Bench, flyes, Squat, Walking lunges.

Day 6: Standing military Press, Side raises, Rear delt work, Dead lift, seated row.

Day 7: Rest.

The major lifts will be based around 8x8 with 60%-75% of 1rm. I'll decrease reps down to a minimum of 5 reps as fatigue sets in. However this will probably only happen with the dead lift.


Any thoughts?

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Akuma01
Level 5

Join date: Jul 2009
Posts: 3036

To me, that looks absolutely horrendous. I would never alternate the same two days. To me, that says that you arent training muscles properly. Some people might though, but i would never. Volume can definitely be good. but still, what youre doing isnt necessary. I mean, i train higher volume now than what i used to, but theres still like 3-4days between muscle groupings. Youre not going to allow growth/rebuilding to occur. I wouldnt group things like that at all. I mean, if you really want to pound everything together, Push/pull/legs is the closest thing id ever suggest. That way you still get 3 days between groupings. Itll allow you to go heavier (which burns a lot more calories) and pound in more volume.

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Marzouk
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Join date: Jul 2009
Posts: 3220

MODOK wrote:
If you aren't losing weight at the rate you want, you are eating too many calories. Decrease by 250-300 a day. Re-weigh on schedule. Repeat until on track.

Ockam's razor.


Good straight to the point advice.

Still working on it and finally the lbs have started coming off again

i got around 9 weeks till i travel home for xmas and wana be as lean as i can for then.

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SteelyD
Level 4

Join date: Jun 2007
Posts: 12076

I'm down about 25 lbs in let's call it 3 months after being the biggest (size and strength) that I've ever been (170 -> 275 in 3 yrs) and holding it for quite some time. I've lost too much too fast. While my heavy weight days are down a little, my volume and endurance in the gym are down tremendously. I'm trying to figure out where my sweet spot is.

I really like the AD approach with 1 high carb day into a second day (two high days and I feel like shit). But what I think I need are some carbs during the week-- not a full carb up day, but something like a sweet potato before training and perhaps a better pre/peri-workout approach (right now using Purple Wraath + Luecine + Propel + Creatine).

My 'carb up' day is usually saturday and I've been doing well with rice, potatoes, and some pizza (which I'd like to eliminate although it's my favorite thing). My problem is that I haven't been getting the cals I need for slow loss.

A week of a nasty lung infection (or something) put me down a bit, including appetite, and I'm trying to eat my way back up to a slow loss. It's funny because I know my cals are down and I feel like I'm force-feeding myself just to maintain- that's NEVER been a problem.

I've leaned out a bit, vascularity has come out some, but I'm not liking the drop in weight and volume. I see it most in my leg numbers and pressing.

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Tatsu
Level 1

Join date: Dec 2007
Posts: 877

I've dieted down from 214lbs to now 187lbs, still have a road to go dieting down to competition level. I like the steady but slow approach as it doesn't interfere with my volume and strength numbers.

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Marzouk
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Join date: Jul 2009
Posts: 3220

.

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