So I've posted once here before two months ago, and the response was really, really helpful. I'm someone who really struggles with shades of grey with training, and having some strong advise about what to do really helps me psychologically especially as this is all first time for me. So below is a request for another bit of advise regarding being on a cut. Anyone who knows their stuff, please feel free welcome to take some serious criticism of this - as I said, the more honest the better - as I'm lost with where to proceed.
So, I'll keep this short and as much to the point as possible. Below:
Before:
Two months ago Feb 1st 2019 =
26yr old (ignore profile age)
90kg / 180cm / 20% BF / 3000cal a day rough maintenance. Started cut beginning of Feb.
Now:
Two months into cut April 2019 =
78kg, 180cm still (haha), 14-15% BF. 600 cal defecit. Trying to achieve 10% Body Fat. Fasting 16/8
Problems that I need help addressing:
First two months went smoothly; straight defecit equating to 12-13kg weight loss - starting at 2190, down to 2000 - 5-6% body fat reduction; with a couple of cheat days thrown in. Positive, visible results.
BUT, I stalled mentally. As a means of making my cut prolonged when this stalling started a few weeks ago, I started doing high and low calorie days to make things easier. However, two weeks into this and I had to take a break. Why? My high cal days were going over in cals everytime.
My thoughts? I just needed a week or so diet break at that point, then to be followed by the calorie cycle. So, despite not implementing that, I carried on for two weeks with this new calorie cycle, however the high days kept becoming a problem, so THEN I took a diet break. It lasted two days, but the week before had been such a mess, that I counted it as a week including those two active non-diet days.
Present: I'm off my break now, and back on the calorie cycle. I'm hoping some nutrition and fitness savvy people might take a glance at this, with my previous overall stats and progress just mentioned in mind, and give some critique? My questions are:
- Can this (below) get me to 10% BF or close (has anyone else done similar to this to achieve that)?
- How long should I give starting from now before even assessing progress?
- Am I at the right calorie defecit level?
- Are my macros correct / sensible?
- Is the actual cycle correct? Any advise for avoiding going overboard on the higher calorie days?
*** Stats ***
2000cal per day, across two months (56,000 cal a month) divided Sunday-Saturday as:
Sun, Mon,Tues:1900cal (high protein, lower carb)
Wed: 2250cal (high carb)
Thurs, Fri: 1900cal (high protein, lower carb)
Sat: 2250cal (high carb)
1900cal days Macro = P 140g / C 180g / F 69g
2250cal days Macro = P 130g / C 220g / F 90g
Thanks so much again guys. Last time someone helped me out it really set me on a good path.
So, I'll keep this short and as much to the point as possible. Below:
Before:
Two months ago Feb 1st 2019 =
26yr old (ignore profile age)
90kg / 180cm / 20% BF / 3000cal a day rough maintenance. Started cut beginning of Feb.
Now:
Two months into cut April 2019 =
78kg, 180cm still (haha), 14-15% BF. 600 cal defecit. Trying to achieve 10% Body Fat. Fasting 16/8
Problems that I need help addressing:
First two months went smoothly; straight defecit equating to 12-13kg weight loss - starting at 2190, down to 2000 - 5-6% body fat reduction; with a couple of cheat days thrown in. Positive, visible results.
BUT, I stalled mentally. As a means of making my cut prolonged when this stalling started a few weeks ago, I started doing high and low calorie days to make things easier. However, two weeks into this and I had to take a break. Why? My high cal days were going over in cals everytime.
My thoughts? I just needed a week or so diet break at that point, then to be followed by the calorie cycle. So, despite not implementing that, I carried on for two weeks with this new calorie cycle, however the high days kept becoming a problem, so THEN I took a diet break. It lasted two days, but the week before had been such a mess, that I counted it as a week including those two active non-diet days.
Present: I'm off my break now, and back on the calorie cycle. I'm hoping some nutrition and fitness savvy people might take a glance at this, with my previous overall stats and progress just mentioned in mind, and give some critique? My questions are:
- Can this (below) get me to 10% BF or close (has anyone else done similar to this to achieve that)?
- How long should I give starting from now before even assessing progress?
- Am I at the right calorie defecit level?
- Are my macros correct / sensible?
- Is the actual cycle correct? Any advise for avoiding going overboard on the higher calorie days?
*** Stats ***
2000cal per day, across two months (56,000 cal a month) divided Sunday-Saturday as:
Sun, Mon,Tues:1900cal (high protein, lower carb)
Wed: 2250cal (high carb)
Thurs, Fri: 1900cal (high protein, lower carb)
Sat: 2250cal (high carb)
1900cal days Macro = P 140g / C 180g / F 69g
2250cal days Macro = P 130g / C 220g / F 90g
Thanks so much again guys. Last time someone helped me out it really set me on a good path.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Uo1UzE
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