Hey there guys, i'm new to the forums so if you guys could, help me out!
I started 79kgs ( 174lbs ) on 01/09/12
now i'm roughly 68.5kgs ( 151lbs) 09/12/12
I think i hit a fat loss plateau, my legs/back hardly contain fat like it use to, however my love handles and lover abs still have heaps of fat around the area. I think i'm roughly 11-12%, how long will it take to get down to 7-8%. I'm currently intaking 2000 calories, macros are usually 70-80g fat, 55-70g carbs, 170-200g protein. I started off with IIFYM diet, however for the past 3 weeks i've been carb cycling. I choose either saturday/sunday where i just eat whatever i want without counting calories, is that a mistake? Is there extra benefit in the fat loss process from IIFYM to carb cycling? The picture i'm uploading atm is from where i first started, and where i was at a week ago.
Any advice would help, i just need to get down to 7-8% within 4-6 weeks, i've been dieting for 13 weeks already. Thank you!!
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12-09-2012, 08:38 PM #1
Need advice on cutting, i think i hit a plateau
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12-09-2012, 08:41 PM #2"You see, in life, lots of people know what to do, but few people actually do what they know. Knowing is not enough! You must take action!"
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12-09-2012, 08:49 PM #3
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12-09-2012, 09:05 PM #4
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12-09-2012, 09:08 PM #5"You see, in life, lots of people know what to do, but few people actually do what they know. Knowing is not enough! You must take action!"
***Traditional Wet Shaving Crew***
***Disregard everything else, acquire aesthetics crew***
***Scotland crew***
***Texas Crew***
***MFC Crew***
★★ The WAKE UP EARLY because I CHOOSE to Crew ★★
Dallas Cowboys. Texas Longhorns. Glasgow Rangers. Texas Rangers.
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12-09-2012, 09:39 PM #6
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12-10-2012, 10:44 AM #7"You see, in life, lots of people know what to do, but few people actually do what they know. Knowing is not enough! You must take action!"
***Traditional Wet Shaving Crew***
***Disregard everything else, acquire aesthetics crew***
***Scotland crew***
***Texas Crew***
***MFC Crew***
★★ The WAKE UP EARLY because I CHOOSE to Crew ★★
Dallas Cowboys. Texas Longhorns. Glasgow Rangers. Texas Rangers.
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12-10-2012, 05:40 PM #8
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12-10-2012, 06:08 PM #9
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12-10-2012, 06:27 PM #10
This!
Sorry man, but you're no exception to the rule that people generally underestimate their BF by quite a lot
But as long as you're still losing weight, getting your protein and keeping the intensity in the gym, things are probably alright. If not, then have a look at your cheat days. Just one day of going overboard can cancel out a good few days of cutting!My recommended reading
http://www.alanaragonblog.com/ - great research review /w practical considerations!
http://www.biolayne.com.com/ - natural bodybuilder Layne Norton!
http:://www.bodyrecomposition.com - Lyle McDonald's site - tons of great articles!
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12-10-2012, 06:49 PM #11
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12-10-2012, 07:24 PM #12
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12-10-2012, 07:30 PM #13
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12-10-2012, 07:31 PM #14
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12-10-2012, 08:02 PM #15
haha, that's fine, like i said, i didn't say i was 11-12, mates who compete told me i was, if they're wrong i'm sorry
I'm 5'8, roughly 151lbs atm, I'm using the counter myfitnesspal and to lose 0.5kgs i gotta eat at 2000.
Back to my question guys, do you think i should go on a diet break, or continue dieting. Atm, i'm trying carb cycling, but if everyone here says it's useless, than i'll just go normal calorie deficit.
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12-10-2012, 11:22 PM #16
So apparently i'm not suppose to have a binge day where i just eat whatever i want, is that true LOL?
I've been binging once a week, and when i thought i was refeeding i was doing it all wrong. Can someone explain what it means like when you're dieting you eat a certain amount of calories per week to burn like a lb? I'm confused, someone help me please!
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12-11-2012, 03:41 AM #17
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12-11-2012, 03:55 AM #18
No you can't binge. Once a week, bring up carb intake and keep fat and protein same as before. This will put you at a surplus, but the point is that you save your metabolism. Its a long term plan, as it will cut into your losses short term. I suggest doing controlled refeeds, but I suspect you will need to cut farther. You could also take a diet break. No binging, just eat what you want in moderation and don't do any counting. If you are gaining weight rapidly, return to your diet.
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12-11-2012, 05:18 AM #19
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12-11-2012, 05:58 AM #20
It depends, but only bring your carb-intake up. Maybe by as much as 200g carbs. Go in a surplus that one day. I'd recommend keeping the food clean, although you don't have to. You can cheat a little bit as well. The important part is doing things in moderation, i.e don't think refeed = 3L coca cola and two whole pizzas. In theory you could do this if it brought your carb intake for the day up by 200g, but I don't think thats a good idea. Why? Adherence issues, stomach issues and the fact that a refeed day is the perfect time to up your fiber intake, which probably is fairly low the rest of the week.
How often you refeed and by how much you go over doesn't have to be this set number. Unfortunately, weight loss is not an entirely linear process. Just follow the basic guidelines, don't go crazy and be on your diet the rest of the week.
edit: Also, if you have the patience it might help you to do some reverse dieting i.e bring calories up by 100kcal a week until you start gaining weight, then cut 500 from the number you're at at the time you start gaining weight and continue.
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12-11-2012, 06:06 AM #21
I'm not even reading through this thread, I'm just responding to OP.
Getting to low bodyfat requires TIME.. and lots of it. I'm talking.. where you are now and where you want to be... try at least 3 more months of being spot on diet wise. And NO... carb cycling will not make you lose bodyfat faster.. there is NO MAGIC DIET THAT WILL MAKE YOU LOSE BODYFAT FASTER.. It is very common and normal to stall... sometimes even up to 3-4 weeks. Keep eating at a deficit, and wait it out.Learning something new here every single day... and I'm still not sure if I understand : /
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12-11-2012, 06:47 AM #22
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12-11-2012, 06:55 AM #23
Fat intake should be the same as on your other days, i.e 60-80g normally. 2600 kcal @ 2500 maintenance is too low I would think. I would try to go at 500 surplus i.e 3k kcal. But it doesn't have to be this set number, just up carb intake substantially at these days, without ruining your week completely.
And again, this will hurt your fat loss short term, but it will help long term.
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12-11-2012, 06:56 AM #24
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In the long run, it is really a matter of simple math. *If you are in a 500 cal deficit for 6 days. *That is a 3000 cal deficit. *If, on the 7th day, you binge at 3000 cals over your maintenance, than you wipe out your weeks worth of dieting. *If, on the 7th day, you eat at maintenance, than your weekly deficit will be 3000 cals. *If you ate at your normal 500 cal deficit, then your weekly deficit will be a total of 3500 cals.
So, to answer your question, yes, you can eat real close to maintenance on your refeed days, but however high your calories go will be directly related to how much LESS your deficit will be for the week.
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12-11-2012, 07:17 AM #25
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12-11-2012, 07:32 AM #26
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12-11-2012, 07:52 AM #27
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12-11-2012, 09:21 AM #28
It's one of the misconceptions about refeeds that I've seen on this forum. I learned this the hard way.
A few years ago, I went from 202lb to around 165 (about 12% bodyfat lost from what I remember). I ate VERY low calories throughout the week...maybe 1200-1300 caloreis a day...and ate like a monster on 1 meal on Sunday nights. I thought, "damn my maintenance is real low if I'm only losing 1.5lb a week eating 1200 calories." I didn't realize that the binge was actually making up for the insane deficit that I was in. So my maintenance was really not as low as I thought.
So I guess I learned that I can go very low calorie during the week, and make up for it in 1 day with a "binge". Or I can just up the intake daily and not do a binge. I guess it's personal preference.
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12-11-2012, 12:23 PM #29
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12-11-2012, 12:29 PM #30
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