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#7855605 - 09/09/14 01:15 PM Advice on my diet **update 11/13
latank Offline
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Registered: 01/31/14
Posts: 566
So for the past month I reworked my diet to kick off some weight. I usually keep my calories between 1600-1900.

My workout consists of 4 sets, 2 warm ups and 2 working sets. I started off with 6 reps per set and increases 1 rep every week. 3 days a week with heavy, medium and last day being a light day.

squats
dead lifts
bench press
back rows
military press
shoulder shrugs
calf raises on the weight machine. (Not sure what the name is)

I've tried to get my macros to 40/40/20. Today was the first lift day of the week with 9 reps per set. Struggled on squats but made it through.


Week 1








Week 2







Week 3







Now my goal is to drop weight for now but maintain my lifts and once I get down to the 210-220lbs range increase calories again to try to put on some mass. My stats currently are 6'2 @ 275 squat 255 bench 195 dead lift 265 Mile in maybe 9-10 min... lol \:\(

My question is even though I've dropped weight quickly this past month, I feel I might be doing to much with all those reps. Usually I hop on the thread mill to burn 300-500 calories per day 6 days a week too. I'm sure that large of a calorie deficit will has come into play on my lifts and I can probably increase my protein intake and lower fat a bit. Any advice on the areas I can improve on?

Right now myfitnesspal has me set to lose 1.5 lbs per week at 2080 calories.

Edited by latank (11/13/14 09:42 AM)
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#7855952 - 09/09/14 03:23 PM Re: Advice on my diet [Re: latank]
Silock Moderator Offline
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How is your recovery? 2 working sets is okay, but isn't ideal. What actual program are you following?

I do 500-600 reps per exercise session 6 days a week when cutting, plus cardio. You aren't doing too many, even if you don't get to half of that.

You def need to increase protein. Decrease fat a bit, keep carbs where they are. If in two weeks, you just don't get enough recovery, up the carbs by a little bit, and test again for 2 weeks. Find a balance between performance and recovery and sustainable, steady weight loss. It will take some experimenting to find that place.
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#7855960 - 09/09/14 03:26 PM Re: Advice on my diet [Re: latank]
137 Offline
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so you're 6'2" at 275lbs severely under eating at 1600-1900 calories, and then doing cardio on top of lifting weights?

I see you're already at 50g of fat roughly for 7 days a week, is there a refeed structured into this are the 16-1900 calories post deficit (cardio).

Basically what you're going to do is make your metabolism suck undereating and overtraining. So when you need to remove more calories, you won't have shit to work with because you're already doing cardio and eating the bare minimum.
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#7856040 - 09/09/14 04:15 PM Re: Advice on my diet [Re: Silock]
latank Offline
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Registered: 01/31/14
Posts: 566
 Originally Posted By: Silock
How is your recovery? 2 working sets is okay, but isn't ideal. What actual program are you following?

I do 500-600 reps per exercise session 6 days a week when cutting, plus cardio. You aren't doing too many, even if you don't get to half of that.

You def need to increase protein. Decrease fat a bit, keep carbs where they are. If in two weeks, you just don't get enough recovery, up the carbs by a little bit, and test again for 2 weeks. Find a balance between performance and recovery and sustainable, steady weight loss. It will take some experimenting to find that place.


Recovery I take 2 days off a week from lifting between the light day and heavy day. By the end of the 2nd working set im exhausted but only on squats. DL and bench I could probably fit another full set in. No way on squats. This is some program I found online a while ago. I was doing SS but I wasnt sure if the work load would be sufficient. On SS and eating my numbers on squats and deads were a good 60-90 lbs heavier. .
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#7856046 - 09/09/14 04:19 PM Re: Advice on my diet [Re: 137]
latank Offline
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Registered: 01/31/14
Posts: 566
 Originally Posted By: 137
so you're 6'2" at 275lbs severely under eating at 1600-1900 calories, and then doing cardio on top of lifting weights?

I see you're already at 50g of fat roughly for 7 days a week, is there a refeed structured into this are the 16-1900 calories post deficit (cardio).

Basically what you're going to do is make your metabolism suck undereating and overtraining. So when you need to remove more calories, you won't have shit to work with because you're already doing cardio and eating the bare minimum.


1600-1900 before cardio. No refeeds for now for the exception of that one day. I want a more controlled refeed.
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#7856099 - 09/09/14 04:55 PM Re: Advice on my diet [Re: latank]
Silock Moderator Offline
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5 hour window, once a week. That's fairly controlled, and gives you a set time to end the refeed. Keep the fats low, carbs high on it.

As far as recovery, I meant how do you feel? You can keep that caloric deficit as long as you are either maintaining your strength or slightly gaining. When you start having to drop weight or go backward, up the carbs a bit.

I would switch to something more like a Madcow Intermediate. It's roughly the same structure as what you have now, but with slightly more volume because of three more working sets. It should also help with keeping recovery up, because of the way it's structured.
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#7856112 - 09/09/14 05:04 PM Re: Advice on my diet [Re: Silock]
stickaz_old Offline
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I am impressed with the 9-10 minute mile [@275#], pretty good!

for diet: no clue. Probably need more donuts. or less. Not sure
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#7857457 - 09/10/14 12:36 PM Re: Advice on my diet [Re: stickaz_old]
DieZel Offline
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your calorie intake is retarded low for your stats...

you'll quickly lose weight, but you'll likely feel like shit in short time...
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#7857537 - 09/10/14 01:14 PM Re: Advice on my diet [Re: DieZel]
latank Offline
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Registered: 01/31/14
Posts: 566
I was thinking of bumping up my intake to 2100-2300 but still do a ton of cardio. Which would bring my totals down to some more sustainable ~1600 or so. I still get some much needed calories in and though the weight loss will be a bit slower I'm hoping my gains will still be there. I've definitely been feeling sluggish with that low of an intake. But, the goal of the first month was to knock out a good 10-15 lbs quickly and move on to a diet that is more sustainable.

What are some cheap alternates to keeping my macros to 40/40/20? Another protein shake and some additional fruit/veggies? As it is I'm already consuming a shake with about 50g of protein a day with the rest of my day coming from either chicken or fish.
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#7857540 - 09/10/14 01:16 PM Re: Advice on my diet [Re: latank]
latank Offline
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Registered: 01/31/14
Posts: 566
Adding another protein shake would probably put me at close to or at 300g of protein but it shouldn't matter as far I'm still in a deficit by the end of the day, correct?
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#7857542 - 09/10/14 01:17 PM Re: Advice on my diet [Re: latank]
DieZel Offline
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you should be doing just enough cardio to hit your target loss for the week... 2-3lbs is plenty to lose in a week unless you're in a hurry to reach your goal...

a guy your size could easily be dieting on 2500+ cals and not be feeling sluggish, and not killing yourself with cardio...
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#7857545 - 09/10/14 01:18 PM Re: Advice on my diet [Re: DieZel]
DieZel Offline
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you don't need that much protein...

and yeah the major factor in weight loss is a deficit...
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#7857678 - 09/10/14 02:40 PM Re: Advice on my diet [Re: DieZel]
Silock Moderator Offline
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You need more protein the higher the deficit, so 300g isn't completely insane, depending on how big the deficit is. But since he's feeling sluggish, the deficit is too much. Part of that is adjusting to the reduced intake, as well. I think I'm misunderstanding. You said you are currently eating 1600-1900, but you're going to bring the deficit down to 1600? I don't get it.

Too much cardio is going to be counter productive, so I wouldn't add much, if any, especially if you're hitting your weight loss goal, as Diezel said. But as the diet goes on, you'll have to slowly start upping the cardio each week to maintain the loss rate. But you don't want to add a bunch of cardio because you're eating more food. That's a waste of time, literally. You'll be doing hours and hours of cardio each week just to burn off that extra 400 calories each day.
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#7857765 - 09/10/14 03:15 PM Re: Advice on my diet [Re: Silock]
latank Offline
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Registered: 01/31/14
Posts: 566
Yes im currently eating 1600-1900 a day minus whatever I do on cardio. Some days I do a lot and I'll have a 1000+ deficit (sometimes close to 1500). I want to lose the weight but im not sure if thinking i can accomplish a body recomp at the same time is possible.a
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#7857938 - 09/10/14 04:29 PM Re: Advice on my diet [Re: latank]
DieZel Offline
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Are you a new lifter...?

Are you on drugs...?
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#7857945 - 09/10/14 04:31 PM Re: Advice on my diet [Re: latank]
Silock Moderator Offline
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It's possible, but it takes longer, IME. I find it faster to just cut cals drastically while maintaining as much LBM as possible, and then slowly increase cals and build muscle from there. IIRC, Diezel has a much longer term strategy.

How much LBM do you estimate you have? I think you could stand to eat more, but because fat isn't super-metabolically active, the rules are a bit different from leaner folk.

There's a difference between feeling sluggish because you have simply cut some calories and feeling sluggish because you aren't eating enough calories to properly recover. For people that haven't done it before, it is hard to tell the difference. It's okay to feel a bit sluggish if your lifts aren't suffering. In that case, it's just "deal with it" sluggishness, and it's something that can be countered with a bit of caffeine. If you have a measurable performance hit (lifts going down, running time suffering *at the same intensity*, measured by avg. HR), then you need to eat more.
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#7858235 - 09/10/14 07:03 PM Re: Advice on my diet [Re: Silock]
latank Offline
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Registered: 01/31/14
Posts: 566
 Originally Posted By: Silock
It's possible, but it takes longer, IME. I find it faster to just cut cals drastically while maintaining as much LBM as possible, and then slowly increase cals and build muscle from there. IIRC, Diezel has a much longer term strategy.

How much LBM do you estimate you have? I think you could stand to eat more, but because fat isn't super-metabolically active, the rules are a bit different from leaner folk.

There's a difference between feeling sluggish because you have simply cut some calories and feeling sluggish because you aren't eating enough calories to properly recover. For people that haven't done it before, it is hard to tell the difference. It's okay to feel a bit sluggish if your lifts aren't suffering. In that case, it's just "deal with it" sluggishness, and it's something that can be countered with a bit of caffeine. If you have a measurable performance hit (lifts going down, running time suffering *at the same intensity*, measured by avg. HR), then you need to eat more.


LBM... i can only go by when I was at ~210 I was around 21-24% body fat. That was back in 2007. At that time I never did lift. Ive been lifting consistently for the past 4 years. No crazy numbers until last year when I was consuming 3000-4000 calories and my lifts went up from s265/d265/b165 to
335/335/205 but I also gained fat. At my current weight I can see my legs and upper chest/shoulders have some size. Not much. So pretty much I have no idea now. Lol. I would like to get to 15-18% 210lbs or so.

My current program like mentioned before im pretty ok completing my sets but I am struggling to hit 195for 10 reps with 2 work sets on squats.

Edited by latank (09/10/14 07:07 PM)
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#7858292 - 09/10/14 07:32 PM Re: Advice on my diet [Re: latank]
latank Offline
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Registered: 01/31/14
Posts: 566
This is what I'm working with. I know I have some weight on me but that's what im trying to work on.
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#7858727 - 09/10/14 11:09 PM Re: Advice on my diet [Re: latank]
It's Art Offline
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 Quote:
I usually keep my calories between 1600-1900.
Good.


Keep up that deficit, work-out but don't try and kill it right now going super heavy. Just get your form down, get a schedule down, get into some cardio. Your main goal right now should be shedding like 100 pounds.


I'm not trying to be a dick but, you have very minimal muscle mass versus fat. You need to wipe the slate clean and start fresh.
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#7858803 - 09/11/14 12:55 AM Re: Advice on my diet [Re: It's Art]
Silock Moderator Offline
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^^
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#7858985 - 09/11/14 08:38 AM Re: Advice on my diet [Re: Silock]
latank Offline
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Registered: 01/31/14
Posts: 566
Well looks like I got some work cut out for me. I'll keep you all updated.
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#7860024 - 09/11/14 06:48 PM Re: Advice on my diet [Re: latank]
It's Art Offline
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100 may have been a little extreme. Aim for 50 and then see where you're at.
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#7861048 - 09/12/14 10:01 AM Re: Advice on my diet [Re: It's Art]
latank Offline
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Registered: 01/31/14
Posts: 566
Had my bf % checked today and I'm at 27%. Bf 71lbs. Should I stay on my same routine now that I know these numbers or should I adjust?

Edited by latank (09/12/14 10:32 AM)
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#7861841 - 09/12/14 05:03 PM Re: Advice on my diet [Re: latank]
Silock Moderator Offline
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Keep on it as long as you're making progress in fat loss.
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#7862094 - 09/12/14 08:36 PM Re: Advice on my diet [Re: Silock]
It's Art Offline
Bitch of the Deer
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 Originally Posted By: Silock
Keep on it as long as you're making progress in fat loss.
yup.


My 100 pounds estimate was a little high, lose 50 of fat and you'll be another person then you can slowly add lean mass if you wish.


I'm like 1.5 inches taller than you and about 222 pounds right now probably around 12-13% right now. Not nearly my leanest but about where I average.
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#7869407 - 09/17/14 01:29 PM Re: Advice on my diet [Re: It's Art]
latank Offline
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Registered: 01/31/14
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Have still been dropping but today was the 2nd day that all my lifts suffered. Everything is feeling heavier. Mainly squats and bench. Might take off for from lifting for the rest of the week as I haven't had a break from it for at least 6 months or so. Take some time to rest but I will still be doing cardio and staying under my daily intake.
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#7869419 - 09/17/14 01:36 PM Re: Advice on my diet [Re: latank]
Silock Moderator Offline
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It's one day. Don't freak out and change something until you fail at making progress for three workouts in a row.
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#7869425 - 09/17/14 01:40 PM Re: Advice on my diet [Re: Silock]
latank Offline
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Registered: 01/31/14
Posts: 566
Tried Monday and today and I couldn't complete my reps on either day. Deadlift is still strong but squats and bench just feel heavy as shit. I'm going to give it another shot on Friday and go from there.
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#7869444 - 09/17/14 01:55 PM Re: Advice on my diet [Re: latank]
Silock Moderator Offline
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You can reset lifts individually as well. You don't have to reset everything. And you can deload one area while not deloading another. Just something to keep in mind.
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#7869628 - 09/17/14 03:00 PM Re: Advice on my diet [Re: Silock]
137 Offline
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if you can't complete your reps for an intended set, drop the weight. trust me you could lift half as much as you do on a shit day as you would lifting maximal on a good day, you will still progress. do nothing, you regress.
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#7870959 - 09/18/14 01:07 PM Re: Advice on my diet [Re: Silock]
latank Offline
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Registered: 01/31/14
Posts: 566
 Originally Posted By: Silock
You can reset lifts individually as well. You don't have to reset everything. And you can deload one area while not deloading another. Just something to keep in mind.


Im going to reset my squats and work from there because I really didnt want to take some time off.
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#7871427 - 09/18/14 05:58 PM Re: Advice on my diet [Re: latank]
Jrobski Offline
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I found that taking a break from SS or Madcow too helps. For me, I go back to a routine of chest & tri's, back & bi's, legs, shoulders & calves for a month or two. Then retest and go back to Madcow for 8 weeks or whatever. Maybe I just get bored easy and it seems to help me. Everyone is different.
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#7872558 - 09/19/14 02:18 PM Re: Advice on my diet [Re: Jrobski]
wolfsburg2 Offline
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Keep it up OP. I started heavier than you jan 1 this year and I'm floating around 230 this morning and still have plenty left to lose.
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#7872705 - 09/19/14 03:39 PM Re: Advice on my diet [Re: wolfsburg2]
latank Offline
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Registered: 01/31/14
Posts: 566
Yeah chipping away at it slowly. Im hoping im down to 240 or less by Xmas.
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#7874252 - 09/21/14 11:04 AM Re: Advice on my diet [Re: latank]
latank Offline
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Registered: 01/31/14
Posts: 566
I'm going to continue log my progress here. Down to 272 as of today. Hoping to dip into the high 260s by the end of the month.
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