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Helpful ReplyHot!Deficit and then what?

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Confused1
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2018/10/31 20:56:04 (permalink)
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Deficit and then what?

Over the past 5 months dropped from 120kg’s to around 101. Bf is around 8-9% at 6’4”ish. Mainly achieved this through a decent calorie deficit, low carb and fasting. It hasn’t been too much of a struggle but seem to have stalled at this weight. Currently having 1700 calories a day, (200p, 65f 60-70c). I have introduced a refeed every week, mainly for the physiological benefits.
I do think that I am adding some slight muscle which may account for the static weight., but would ideally like to get to 6-7 bf.

Do I need to drop calories further or add in cardio? I train 4-5 times a week, minimal rest between sets and have managed to maintain a decent level of strength (used to compete in strongman when fatter)., I do HIIT type circuits after weights when time allows but don’t bother with steady state cardio (aside from the ocassional walk)

The second aspect I’m unsure about is what to do after in order to gain a little more mass- should I slowly reverse out of the deficit raising carbs to 125 and protein to 300 or take advantage of the rebound effect for a couple of weeks and aim for 400carbs/250protein?

There is a myriad of conflicting articles which advocate both options, so does it really not matter as long as I don’t allow myself to binge on ****e and pile on the flab again?
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Ox
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Re: Deficit and then what? 2018/11/01 06:26:50 (permalink)
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That's a pretty low calorie count for your weight mate, depending on age/activity levels i'd say you should really be up around 2100-2200 calories a day and dropping weight still.
 
Sounds like you could do with a diet break for a few weeks to give your body a rest from the cut and allow you to delve in to the next stage of your cut. If you were my client i'd have you go back to an estimated maintenance level for 1-2 weeks and cut the cardio back then go again, dropping calories slightly each week after.
 
I'd also look at changing up the cardio, move to SSCV for say 30 minutes at a time. I personally found timing carbs around my training and cycling my carbs also works very well.There are many variables in diet and training that effect how easy you drop fat.
 
Regarding the change to bulk after cutting I very much recommend reverse dieting...I have just done similar and have retained a good level of leaness as calories have come back, small changes weekly and eek things up. My personal opinion is jumping right back to maintenance or beyond post cut just leads to fat gain and losing all you have worked for for months though many others disagree with that...every ones opinion on that is different but I know what has worked for me and my clients. 

 
 
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Confused1
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Re: Deficit and then what? 2018/11/01 09:56:47 (permalink)
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Thanks for the reply, it’s appreciated.

I’m 41 so I should be happy at being able to get this lean but would like to see how far I can take it!
My training has gone from a push/pull split obsessing over numbers to a hypertrophic style concentrating on form and reps. Strength has dipped, but I’m not concerned about this as much as I used to be. The biggest hit has been strict pressing, my fat pb was 130 and now 100 is hit and miss. I can still, on a good day, shoulder press 62 dumbells.
I think due to being below 2k calories a day for a long period has lead to some metabolic adaptation which a weekly refeed isn’t enough to effect it.

I think I will have a diet break for a couple of weeks and go to 2400 calories (200p/70f and rest carbs sound right?) I’ll drop it 100 cals a week (.of carbs)and see what happens. I’ll time carbs around training so should I reduce carbs on non training days? Should I also stop fasting during the diet break?

I think ultimately reversing out of the diet makes sense, otherwise I would probably lose discipline and overeat ****.
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Confused1
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Re: Deficit and then what? 2018/11/01 09:56:51 (permalink)
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dp-.phone gone spastic
post edited by Confused1 - 2018/11/01 10:02:48
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Confused1
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Re: Deficit and then what? 2018/11/01 09:57:08 (permalink)
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Triple post!
post edited by Confused1 - 2018/11/01 10:04:24
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Ox
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Re: Deficit and then what? 2018/11/01 10:19:06 (permalink)☄ Helpfulby Confused1 2018/11/01 10:22:16
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Confused1
Thanks for the reply, it’s appreciated.

I’m 41 so I should be happy at being able to get this lean but would like to see how far I can take it!
My training has gone from a push/pull split obsessing over numbers to a hypertrophic style concentrating on form and reps. Strength has dipped, but I’m not concerned about this as much as I used to be. The biggest hit has been strict pressing, my fat pb was 130 and now 100 is hit and miss. I can still, on a good day, shoulder press 62 dumbells.
I think due to being below 2k calories a day for a long period has lead to some metabolic adaptation which a weekly refeed isn’t enough to effect it.

I think I will have a diet break for a couple of weeks and go to 2400 calories (200p/70f and rest carbs sound right?) I’ll drop it 100 cals a week (.of carbs)and see what happens. I’ll time carbs around training so should I reduce carbs on non training days? Should I also stop fasting during the diet break?

I think ultimately reversing out of the diet makes sense, otherwise I would probably lose discipline and overeat ****.



 
Think that's a very good plan mate...give your body a break from cutting then shock it again as you drop into a cut again to get to the end goal.
 
Timing carbs around training I find for myself and clients very beneficial and helps strength during the session and recovery after and yes i'd look to have a few low days on off days when you do cut again, I find that works well.
 
Yes mate...during break no fasting, let the body recover from the previous few months...yes a little weight may go back on during the break but it will quickly drop again and set you up for more successful end to your cut.
 
Reverse dieting works well mate...I am currently having great success with it, just take discipline! Give me a message if I can help any more mate or pop in to my journal. Good luck bud.

 
 
SQUAT 242.5KG-BENCH 192.5KG-DEADLIFT 330KG
 Instagram : deadlift_ox
 
 
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Confused1
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Re: Deficit and then what? 2018/11/01 10:26:49 (permalink)☄ Helpfulby Ox 2018/11/01 15:31:30
+1 (1)
Thank you again, the problem with cutting is around the variance between individuals and your metabolic response to carbs etc and the fact that everyone has a differing opinion on what the best protocol is. Your advice has simplified it for me and Hopefully I’ll get there!
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