diet screw up question

[sumolgi]

Hi All,
I messed up my diet and I'm kind of curious how some of you would handle it.

OK, the story. I have essentially a brittle glass spine (MRI littered with words like degenerative, stenosis, arthritis, impingement) so if I'm not feeling it, I stay away from the iron (and do more isolation stuff than I'd like when I am feeling it). I tweaked the back so have been off the iron for the week but started a 12 week plan to drop 15 or 20 and keep the muscle. Shooting for a pound or two a week seemed like a pretty safe plan I figured.

Not lifting at all this week but doing LISS, HISS, and HIIT an hour or two each day, and I didn't weigh myself until I noticed my body showed intraday changes. Kind of freaked me out and I weighed in and found my 190 on the 16th was down to 178 today. I didn't expect to be so far ahead so fast so I'm kind of torn here.

My head it telling me "too fast, too fast" and my body is telling me to "STFU, let's go give superman a wedgie and see if we can suck him into some vale tudo for HISS today".

So would you say screw it and keep doing like I am and just drop an extra 5 or 10 and start bulking then, or slow my roll? I'm only running on about 1500 calories (exception made for the half gallon of gelato I ate watching the fights last night) at a 40/40/20 split but I feel really, really good. Other than the L's in my spine are still a little tender.

Like I said, just curious what you would do. TIA, --s

[mtpockets]

1500 cals is too low imo, on top of that you are doing 1 - 2 hrs cardio.

evaluate your tdee and rework your nutrition is my 2 coppers

good luck

[sumolgi]

1500 cals is too low imo, on top of that you are doing 1 - 2 hrs cardio.

evaluate your tdee and rework your nutrition is my 2 coppers

good luck

Thanks and yeah, that's what my head is telling me too. It was kind of cool though having that "wait a minute, there's some noticable mass missing" moment between waking and hosing off the after workout scum.

[EB68]

You will lose muscle quickly doing 2 hours of cardio and eating that low amount of food daily. Especially when you are not lifting as heavy as possible. I would slow it down to .5/1 pound per week by eating better and dropping most of the cardio.

[WonderPug]

Are you saying you lost 12 pounds in 6 days?

[sumolgi]

Are you saying you lost 12 pounds in 6 days?

Exactly right. I know it's way too fast but... there's this part of me that's actually pretty OK with it even though I know I'm going to lose some very hard earned gains.

[Tifflex]

Like I said, just curious what you would do. TIA, --s

+

Exactly right. I know it's way too fast but... there's this part of me that's actually pretty OK with it even though I know I'm going to lose some very hard earned gains.

It looks like you answered your own question.

You'll be lucky to keep LBM going this route.

[sumolgi]

The rub is I'm already over half way to where I was looking to be at 12 weeks as far as tonnage I'm carrying. I can be where I want this coming week if I keep at it and then kick the calories back up. The back should be well enough for iron by then too... I'm still kind of torn here...

[doughnutgut]

The rub is I'm already over half way to where I was looking to be at 12 weeks as far as tonnage I'm carrying. I can be where I want this coming week if I keep at it and then kick the calories back up. The back should be well enough for iron by then too... I'm still kind of torn here...

What is the rush? You aint going to die by doing things correctly...By that I mean slowly and progressively.

Or why don't you just go full potato and starve yourself until you get down to your desired weight and then eat correctly when you have lost vital muscle.

Go and read the stickies in the NUTRITION area of the forum and get the answers from learning the correct formula needed instead of just cheating your way skinny.

Harsh but honest.

[sumolgi]

What is the rush? You aint going to die by doing things correctly...By that I mean slowly and progressively.

Point taken and there is no rush, more a screw up followed by a holy feces do I or don't I moment...

[doughnutgut]

Point taken and there is no rush, more a screw up followed by a holy feces do I or don't I moment...

YOU know as well as me that your intake at present is just making you take 1 step forward and 10 steps back. and when you decide to train and follow a program you will suffer...

[sumolgi]

yeah, yeah, I know and thanks again all. The surprise at finding myself dropping so fast really threw me. --s

[TheIronMaster]

Most of the 12 lbs was water id bet.

[AnthropoidApe]

Hi All,
I messed up my diet and I'm kind of curious how some of you would handle it.

OK, the story. I have essentially a brittle glass spine (MRI littered with words like degenerative, stenosis, arthritis, impingement) so if I'm not feeling it, I stay away from the iron (and do more isolation stuff than I'd like when I am feeling it). I tweaked the back so have been off the iron for the week but started a 12 week plan to drop 15 or 20 and keep the muscle. Shooting for a pound or two a week seemed like a pretty safe plan I figured.

Not lifting at all this week but doing LISS, HISS, and HIIT an hour or two each day, and I didn't weigh myself until I noticed my body showed intraday changes. Kind of freaked me out and I weighed in and found my 190 on the 16th was down to 178 today. I didn't expect to be so far ahead so fast so I'm kind of torn here.

My head it telling me "too fast, too fast" and my body is telling me to "STFU, let's go give superman a wedgie and see if we can suck him into some vale tudo for HISS today".

So would you say screw it and keep doing like I am and just drop an extra 5 or 10 and start bulking then, or slow my roll? I'm only running on about 1500 calories (exception made for the half gallon of gelato I ate watching the fights last night) at a 40/40/20 split but I feel really, really good. Other than the L's in my spine are still a little tender.

Like I said, just curious what you would do. TIA, --s

We ALL understand the temptation to shed weight faster. Here's the thing... anyone can do that, and it only feels like the hardcore way of doin git. 1500 is too low for a grown man and you are cutting off your nose to spite your face with all that cardio.

Cut slower and stick to lifting weights as much as you can. Ditch the cardio and keep your protein high and you will end up with less work to do later, when you are trying to put muscle on. Don't focus on a ratio like 40/40/20, focus on a calorie intake and a minimum protein intake.

That is what I would do. Actually it is what I am doing.

[sumolgi]

Most of the 12 lbs was water id bet.

My thoughts too.

[sumolgi]

We ALL understand the temptation to shed weight faster. Here's the thing... anyone can do that, and it only feels like the hardcore way of doin git. 1500 is too low for a grown man and you are cutting off your nose to spite your face with all that cardio.

Cut slower and stick to lifting weights as much as you can. Ditch the cardio and keep your protein high and you will end up with less work to do later, when you are trying to put muscle on. Don't focus on a ratio like 40/40/20, focus on a calorie intake and a minimum protein intake.

That is what I would do. Actually it is what I am doing.

I just find the cardio so therapeutic it's hard not to do it. I have a real tendency to lose track of time when I'm wailing on a bag. For sure reevaluating the caloric needs though.

[acrawlingchaos]

We ALL understand the temptation to shed weight faster. Here's the thing... anyone can do that, and it only feels like the hardcore way of doin git. 1500 is too low for a grown man and you are cutting off your nose to spite your face with all that cardio.

Cut slower and stick to lifting weights as much as you can. Ditch the cardio and keep your protein high and you will end up with less work to do later, when you are trying to put muscle on. Don't focus on a ratio like 40/40/20, focus on a calorie intake and a minimum protein intake.

That is what I would do. Actually it is what I am doing.

There is nothing wrong with PSMF diets. Depending on where you are in your training and dependent upon your goal, they can be of great use.

I just recently went through a 6 days PSMF to skim some bloat off and knock off a pound or two of fat before continuing with your bulk. Another I know is running a PSMF as she feels capable to knock off the fat quicker, and she has been hitting PR's while doing it.

FWIW... the fatter you are, the faster you can drop weight and the steeper you can cut. IMO, if you are more than 50 lbs overweight, a mild deficit at losing a lb a week is excruciatingly slow. and should be done quicker.

[AnthropoidApe]

There is nothing wrong with PSMF diets. Depending on where you are in your training and dependent upon your goal, they can be of great use.

I just recently went through a 6 days PSMF to skim some bloat off and knock off a pound or two of fat before continuing with your bulk. Another I know is running a PSMF as she feels capable to knock off the fat quicker, and she has been hitting PR's while doing it.

FWIW... the fatter you are, the faster you can drop weight and the steeper you can cut. IMO, if you are more than 50 lbs overweight, a mild deficit at losing a lb a week is excruciatingly slow. and should be done quicker.

For sure. I have been averaging 2.8lb a week as I have a lot to lose. And I wouldn't rule out pmsf for myself, but as I understand it that is much more complex than just cutting calories to 1500.

[kimm4]

If you're dealing with an injury, I wouldn't even be dieting at the moment. Those extra calories, vitamins, minerals and nutrients are crucial to help speed up recovery.

When you're feeling better, than get back to the diet.

Good luck to you!

[sumolgi]

There is nothing wrong with PSMF diets. Depending on where you are in your training and dependent upon your goal, they can be of great use.

I just recently went through a 6 days PSMF to skim some bloat off and knock off a pound or two of fat before continuing with your bulk. Another I know is running a PSMF as she feels capable to knock off the fat quicker, and she has been hitting PR's while doing it.

FWIW... the fatter you are, the faster you can drop weight and the steeper you can cut. IMO, if you are more than 50 lbs overweight, a mild deficit at losing a lb a week is excruciatingly slow. and should be done quicker.

Thanks, I'm sitting at about 20%ish BF right now. Over the years though I normally only had to cut to make weight for jits or MT and it's hard to change that just get it done fast so I can pig out mindset too. That old dogs and new tricks thing

[sumolgi]

If you're dealing with an injury, I wouldn't even be dieting at the moment. Those extra calories, vitamins, minerals and nutrients are crucial to help speed up recovery.

When you're feeling better, than get back to the diet.

Good luck to you!

The spinal damage is mostly irreparable... and what they can do is seriously not worth having a home depot shoved up my bum every 5 to 7 years for guaranteed degraded performance. It's basically fix it yourself or be a gimp. Did that for a while, didn't really take. The pain meds were only fun for a couple of days. I just can't handle being chemically stupid. I do well enough on my own.