Cup of Blueberries (85 calories) and 1/2 cup of whipped cream (80 calories)
Or, substitute sugar-free jello for blueberries which obviously doesn't have the nutrients on blueberries but is more like a dessert and has even less calories.
I've also found dried mangos and dried mandarin oranges at my local Costco which are freaking awesome but add up quickly in the calorie department if you aren't careful.
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04-05-2017, 08:54 AM #601
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04-05-2017, 09:53 AM #602
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04-05-2017, 02:06 PM #603
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04-05-2017, 09:21 PM #604
Advice
Strength has been holding steady through my caloric deficit until this week. Starting to feel beat up (groin tender, wrist sore, bit of a shoulder twinge, etc) and my strength has been off through 3 workouts this week.
Wondering how you all manage your program during a deficit and if I should drop 5% plus on major compound movements and continue on or possibly reduce volume and/or frequency?
Getting leaner is cool but losing strength sucks and starting to get concerned with dropping significant muscle which seems unacceptable given the thousands of reps it takes to build it!
Just looking to benefit from some of the advice from you all that have been through this many times so I might be able to move forward with more confidence.
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04-05-2017, 10:27 PM #605
My strategy was to decrease the frequency that I tried to push toward the upper limits of my strength. Instead of hitting hard deads and squats the same week I hit one or the other, same with bench/military. I also used what little carbs I had left in my plan around training. This seemed to give me a good dose of energy before training.
Lots of caffeine helps too!!
Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-06-2017, 08:32 AM #606
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04-09-2017, 07:43 PM #607
- Join Date: Dec 2006
- Location: South Carolina, United States
- Age: 44
- Posts: 18,170
- Rep Power: 160902
I'm certainly no model of how to build a "next level" physique. But this goes back to another thread that was started not too long ago. I quit doing deadlifts because it conflicted with squats. For me and my body type, all I really did on a deadlift was to squat the weight up to rack pull position...THEN start a rack pull. It made no sense. I decided to drop deadlifts completely (gasp) and go with rack pulls. Now it fits perfectly into back day and doesn't conflict with "leg day."
ALL I ASK IS ALL YOU GOT FOR AS LONG AS IT TAKES
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04-10-2017, 07:42 PM #608
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04-13-2017, 10:19 PM #609
- Join Date: Oct 2006
- Location: Long Beach, California, United States
- Age: 43
- Posts: 11,660
- Rep Power: 20054
Bump... been going pretty good diet wise for a few months. Down about 20 pounds since the beginning of February. Actually, scratch that, it's going great lol. The only working out I've been doing is walking and some very light calisthenics. I plan to ramp up my workouts starting tomorrow night, and eventually work myself into some weight lifting sessions. I've been dealing with anxiety for about 10 years now. First incident occured when I was rushed to the ER from the gym. I'm trying to break past my mental wall and get into peak shape.
*Praying Zeke Goes for 40 Crew*
*Misc Zombie Response Team*
The Legion of Good Samaritans
XBL: Biggquis78
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04-14-2017, 07:01 AM #610
I'm just finally really getting back into my routine after spring break and a cold. Down to 192.5 from 198 so still averaging just over 1lb/week loss.
Hard to gauge how much strength I've lost due to taking 9 days off for spring break trip and then immediately getting a nasty cold which kept me out until today.
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04-14-2017, 11:35 AM #611
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27214
Overdid it myself and I've been out of the gym all week with a nasty cold. Doing some light activity this weekend and easing back into working out next week at maintenance calories. It'll be another week before I start cutting again. I'm making some changes to my routine and supplementation that should make a repeat less likely.
Last edited by blue9steel; 04-14-2017 at 12:05 PM.
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04-14-2017, 12:00 PM #612
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04-20-2017, 05:02 AM #613
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04-20-2017, 05:13 AM #614
- Join Date: Jul 2011
- Location: New York, United States
- Posts: 15,251
- Rep Power: 123365
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04-20-2017, 08:01 AM #615
I'm still going. Weight loss been steady at 1lb/week but just started counting calories again today. Going to see how aggressive I can be with deficit and not lose a ton of what little strength I have. Funny thing is I find it easier to get enough protein in when I'm restricting and counting calories since I'm so hungry all the time
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04-20-2017, 09:22 AM #616
- Join Date: Dec 2005
- Location: Oregon, United States
- Age: 51
- Posts: 5,534
- Rep Power: 27214
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04-20-2017, 09:50 AM #617
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04-20-2017, 10:14 AM #618
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04-24-2017, 12:09 PM #619
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04-24-2017, 05:16 PM #620
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04-25-2017, 05:34 AM #621
- Join Date: Dec 2006
- Location: South Carolina, United States
- Age: 44
- Posts: 18,170
- Rep Power: 160902
I'm still plugging along at approximately a pound a week average. I'm down 19 lbs and have been dieting for around 16-17 weeks. My body is still attacking my mid-section. Visceral fat has taken a major plunge, and my love handles are starting to get slightly smaller but more important they are getting "squishy," which to me means they are less dense with fat. Facial aesthetics are starting to come back. I'm never going to let myself get this big ever again.
ALL I ASK IS ALL YOU GOT FOR AS LONG AS IT TAKES
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04-25-2017, 06:24 AM #622
Nice! It took me about a week to really get to feeling 'right' under the bar after my layoff so be prepared to just get through it for a bit as best you can.
Ha, I hear that. I won't let myself get this fat again either. I'm definitely still holding out hope to someday be mid 190's and fairly lean but probably a pipe dream at this point.
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04-25-2017, 10:59 AM #623
- Join Date: Oct 2014
- Location: California, United States
- Age: 47
- Posts: 2,516
- Rep Power: 15920
I'll be back in here in a week. My meet is Saturday, strength is peaked and I'm well nourished going into it. Weight is at 219 (from 205 when I started meet prep) After the meet I'll be dieting down to probably about 190. Stomach is good and fluffy right now...lol
Here is a reminder of what eating well can do for you.....this was my last deadlift session, 495x3 reps without too much of a struggle
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
10/22/16 Meet: 350/220/505 1075lb total
04/29/17 Meet: 390/240/535 1165lb total
11/04/17 Meet: 424/254/551 1229lb total
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04-25-2017, 04:27 PM #624
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04-25-2017, 09:32 PM #625
Still Grinding
Great to see so much progress. This thread and everyone's work has helped keep me motivated for the past 2 years.
Sitting at 167 lbs. Somehow pulled 410 bs (plus 5) and benched 280 lbs (minus 5) from 3 months ago. Couldn't test squat because I am a moron and tweaked my groin. No where near the weight most of you all are moving but I am pleased especially after loosing about 12 lbs (around 7% of my total weight).
Plan is to keep it rolling until June to see if I can get below 165 lbs.Last edited by BMX10; 04-26-2017 at 12:30 PM. Reason: Photo
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04-26-2017, 10:41 AM #626
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05-01-2017, 05:23 AM #627
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05-06-2017, 04:01 PM #628
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05-06-2017, 04:19 PM #629
I am all in on this thread now. Competed a week ago at 210.6. Got home after the meet at 215.2. A week later and I'm currently at 207. Looking to lose some fat between now and august 14 (my birthday) before getting ready for my next meet which i look to compete in the 198 class. No more 200s for me for awhile.
365 255 480 in April! ...2019
☻/
/▌
/ \ sm2sm crew (---Squat Moar to Squat Moar---)
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05-06-2017, 05:43 PM #630
- Join Date: Jul 2011
- Location: New York, United States
- Posts: 15,251
- Rep Power: 123365
Nice progress so far.
Not a bad idea!
You've got this Dave. Welcome to the pain train
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New scale low for me on this diet - 210.8. Down from 254. Should be able to take this to 190 by/in August but first - 200☻/
/▌
/ \ Don't care what you do crew.
Former natty ☠ 101- lift heavy things consistently over time as often as you can recover from.
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