Starting Weight: 231
Current Weight: 222.6
Diet day calories: ~2300
Re-feed day calories: 2900-3000
Total Lost: ~9 lbs
Total Lost from last week: ~2.5 lbs.
Im approaching around week 4 of my 12 week dieting cycle and just wanted to give an update along with some insights I've attained throughout the process.
The nutrition side of things
Surprisingly, I've been able to keep my deficit amount fairly stable throughout the course of the diet, around 2300 calories. However, what I am noticing is that I need much more frequent re-feeds, where I increase calories back up to around the calorie intake I had prior to beginning the diet...
My process has basically been using two different metrics:
I've noticed that after a couple days of training and cutting calories, I get tired, and filled with anxiety and have the inability to focus intensely.
When ever I notice this is happening, it's sort of an intuitive response, but I decide to increase my calories, and in particular, increase carbohydrate.
Even just having a little extra carbs last night, I feel better today. I trained this morning also, with the intention that I would be eating around maintenance for the day.
So far this method is working well, in combination with weighing and tracking my food. It's been fairly easy with some days provoking more hunger than others. But overall, no complaints.
The training side of things
Last time I wrote, I spoke of paying closer attention to my recovery.
That's been a difficult process, but I seem to be getting close to where I need to be. I've been taking more days off and having more days of taking it easy. This has done quite a bit for me physically and emotionally.
Im continuing with the idea of having almost 50% powerlifting style, using heavier weight for lower reps, with higher volume, bodybuilding and metabolically demanding training like HIIT and swimming.
I believe that doing so has allowed me to maintain muscle and most of my strength, while providing a stimulus to expend calories.
Moving forward, I am planning to continue with what I am doing.
For the nutrition side of things, I'm going to try to increase the quality of the food I'm eating slightly.
For training I'm going to continue, but pay closer attention to recovery. I'll probably make sure to take longer breaks (i.e. 2 days) in between heavy powerbuilding style workouts. I noticed with extra recovery, I felt much stronger and more willing to do more in the gym.