Bio: 23M at 5’9, 203 lbs in October. Goal: 165 lbs / weight loss of 1 lb a week
Actions taken so far by month: October- 500 caloric deficit via MyFitnessPal. 2k calorie limit, not really tracking macros but limited sugar as much as possible, cut out soda and fast food.
November- Began lifting 6/7 days of the week with a rest day, maintaining 2k calorie diet.
December- I read this (study) which states that it’s better to cut for 2-3 weeks, then “refeed” at maintenance for 1-2 weeks for metabolism maintenance.
I implemented this in December and for the first time, while I was 185.3 on 12/4/20, I jumped to 186.8 on 12/18/20 after a week of being at “maintenance”. I went into deficit again for 2 weeks since, and on 1/1/21, weighed 185.4.
So, my question is, is this “refeed” technique valid? I realize now that I should have gone down slowly from my TDEE slowly to milk the weight loss, but am wondering if I started the cycling too late. Has my body adjusted to 2k being my maintenance, and if so, should I immediately reverse diet?
I’ll find out this Friday, weigh in day, if I’ve truly plateaued but I wanted the opinions of the experts.
TLDR; did I begin cycling my maintenance calories too late?
2k is sustainable for me long term but anything lower I feel would affect my mental health and my lifting performance and would require me to reverse diet, adding more obstacles for me to cross to reach my goals.
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