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  1. #1
    Registered User vamshi2007's Avatar
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    Changes to my diet ?

    I started stronglifts 5x5 2 weeks ago and calculated my maintainence at 2800 cals and dropped 400 and stuck to a 2400 cal diet with 1 cheat day in these 2 weeks , and i am doing no cardio but My weight fluctuates a lot, my lifts have gone up considerably but weight isnt dropping
    These are my stats
    Height : 183cm
    Weight : 84kgs

    21/09/2019-81.9kgs
    23/09/2019-82.4 kgs
    24/09/2019-81.2kgs
    26/09/2019-81.3kgs
    27/09/2019-82.8kgs
    29/09/2019-81.6kgs
    01/10/2019-82.5kgs
    03/10/2019-83.5kgs
    05/10/2019-83.0kgs
    07/10/2019-83.3kgs
    09/10/19-84.9kgs(post cheat day)
    11/10/19-83.3kgs
    13/10/2019-82.9kgs
    15/10/2019-83.5kgs
    17/10/2019-84kgs

    So , now i do not know if my calories are high , if i am gaining muscle or fat , should i reduce my calories or add some cardio

    Squat is at 75kgs
    Bench press at 82.5kgs
    OHP at 57.5kgs
    Deadlift at 60kgs on the stronglifts program

    Looking for help to see if i should make any changes to my diet or workout program
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  2. #2
    pay the iron price SuffolkPunch's Avatar
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    You are gaining about 0.6kg per week. Part of this may be the glycogen uptake and inflammation you get when you start training - but if you believe yourself to be in a deficit, you might want to double check your counting. Your 'cheat day' may be pushing your average up higher than you think for example.

    FYI, I put the dates in column A of Excel and the weights in column B
    Then I used:

    =SLOPE(B1:B15,A1:A15)

    And multiplied by 7 to get weekly change.
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  3. #3
    Summer is coming Maverick2015's Avatar
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    Calculators can only give you a general range. After a few weeks at those calories, you can make adjustments. Of course, a cheat day will throw that off completely and can ruin an entire week's of losses (especially if your numbers were off to begin with). How many calories did you eat on the cheat day? Remember it is about an average in calories for the week. Also, don't fixate on daily fluctuations. Choose a day and record your weight first thing in the morning after going to the bathroom. Use this to judge weight loss. Also, get a tape measure and take measurements. That will tell you a lot. Right now, I would say you need to lower your calories (unless your tracking is off).
    Back at it again after being away from the forums for a few years. Was 280+ at the beginning of the year (290 on Dec 13, 2018).

    Historical: ----------------- Current:
    Nov 05, 2014...262.4 --- Oct 16, 2019...229.0
    Jun 17, 2015...184.0 --- Oct 23, 2019...223.0
    Sep 02, 2015...183.0 --- Oct 30, 2019...221.0
    Dec 31, 2015...210.8 --- Nov 06, 2019...218.8
    Mar 24, 2016...190.6 --- Nov 13, 2019...216.2
    Nov 09, 2016...227.2
    Dec 13, 2018...290.0
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  4. #4
    Harsh Truth Distributor xsquid99's Avatar
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    2400 seems pretty high for someone your size looking to cut down. As mentioned either your calorie counting is off, your TDEE is just lower than you figured, or you're derailing your progress with your cheat day (or a combination of any of these). It could be a bit of muscle inflammation/water retention but if you haven't seen a drop after 3 weeks then its safe to assume you're taking in too many calories on a weekly basis. I would lower calories by at least another 400.
    Last edited by xsquid99; 10-17-2019 at 05:16 PM.
    All it takes is consistency, effort, proper nutrition, good programming, and time.
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  5. #5
    Registered User misterblick's Avatar
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    I started monitoring everything and noticed that when I eat a lot of carbs I can gain as much as 2-3lbs the next day. I believe this is due to glycogen stores. If I go carb restricted (less than 150 a day), I lose that 2-3 pounds in a day or two. Also noticed I tend to weigh more the day after exercising. Weekly average is the best way to go otherwise you'll drive yourself nuts with daily fluctuations.

    I'd say try low carb and intermittent fasting and maybe 1 cheat day a month instead of weekly. I lost 10lbs in 3 weeks that way.
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  6. #6
    Registered User vamshi2007's Avatar
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    Thanks everybody , i ll maybe check my weight for another week and if there is no drop , will lower my calories and on the cheat day , i approximately had 3100 calories , so that could be slightly above my maintainance but still , it has derailed my progress by a lot
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  7. #7
    Registered User vamshi2007's Avatar
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    Originally Posted by SuffolkPunch View Post
    You are gaining about 0.6kg per week. Part of this may be the glycogen uptake and inflammation you get when you start training - but if you believe yourself to be in a deficit, you might want to double check your counting. Your 'cheat day' may be pushing your average up higher than you think for example.

    FYI, I put the dates in column A of Excel and the weights in column B
    Then I used:

    =SLOPE(B1:B15,A1:A15)

    And multiplied by 7 to get weekly change.
    So do you think , i need to make any changes ? Maybe cut down a few more calories ?
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  8. #8
    Harsh Truth Distributor xsquid99's Avatar
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    Originally Posted by misterblick View Post
    I'd say try low carb and intermittent fasting and maybe 1 cheat day a month instead of weekly. I lost 10lbs of mostly water weight in 3 weeks that way.
    Fixed in bold.
    All it takes is consistency, effort, proper nutrition, good programming, and time.
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  9. #9
    Registered User vamshi2007's Avatar
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    Originally Posted by xsquid99 View Post
    Fixed in bold.
    Okay , but i workout in the mornings , is it okay to do IF and do weight training fasted
    I heard there will be muscle loss, is that true ?
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  10. #10
    Harsh Truth Distributor xsquid99's Avatar
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    Originally Posted by vamshi2007 View Post
    Okay , but i workout in the mornings , is it okay to do IF and do weight training fasted
    I heard there will be muscle loss, is that true ?
    How to avoid muscle loss in a calorie deficit:

    1) Eat at LEAST 0.8g of protein per lb of bodyweight (though there are studies that show that slightly higher may be even more beneficial). I try to hit at least 1.0g per lb of bodyweight daily, when cutting I go even a bit higher (1.2g). It doesn't really matter if you fit your protein into a specific eating window as long as you get it all in.

    2) Strength train on a good program.

    Strength training fasted can be tough for some people (me included) as I often don't maximize my workouts due to low energy levels. Many people do it without issues though.
    All it takes is consistency, effort, proper nutrition, good programming, and time.
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  11. #11
    Registered User vamshi2007's Avatar
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    Originally Posted by xsquid99 View Post
    How to avoid muscle loss in a calorie deficit:

    1) Eat at LEAST 0.8g of protein per lb of bodyweight (though there are studies that show that slightly higher may be even more beneficial). I try to hit at least 1.0g per lb of bodyweight daily, when cutting I go even a bit higher (1.2g). It doesn't really matter if you fit your protein into a specific eating window as long as you get it all in.

    2) Strength train on a good program.

    Strength training fasted can be tough for some people (me included) as I often don't maximize my workouts due to low energy levels. Many people do it without issues though.
    I am currently following the stronglifts 5x5 and i think i can workout fasted with slight loss in strength , but if there will be no muscle loss due to training fasted , then well and good
    I might take bcaas before or intra workout and i try to hit 1g/lb of bw
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