blakey93
Forum Replies Created
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@jdh once these cals become ineffective. How much of a deficit would i introduce. Or would adding extra steps/cardio be preferred before considering a further calorie reduction? is there a % to go by as rule of thumb. I ask because I don’t want to drop cals too drastically
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How much more of a deficit would be suffice over the course of a week.
General guideline is 3500Kcal = 1lb BF burned right ?
So would for example adding another 500 on to make up 4000 burn more.
My current cals are 2750 on training days and 2000 on rest. I just dont want to go too crazy with the deficit ?
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Is this an IOS app, I cant see it on the Play store ?
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Ah right i’m with you now.
Is there any particular reason why you chose to do it on the weekend and not through the week.
Do you tend to rest sat / sun meaning in theory readings should be slightly more accurate as you are not training / eating higher cals on working days ?
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So you mean to say for example if you was 202lbs on sat and say 203 on Sunday you would divide each of them, but then which one of the two would you use ?
So I guess what you are saying is dont fixate on daily figures, use your weekly figures, and say compare them to the previous week and if there is barely any change use the Sunday evening to re evaluate for the following week to come ?
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Many thanks Cristoph 🙂
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@christoph What if my gym doesn’t have an assisted T-Bar row ? would there be a better alternative.
And on Full 3 I can still use Pulldown but just the v handle or Bent D lat rather than conventional pull down, is this just to introduce a variation over Full day 1 ?
Cheers.
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BUMP
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@evaluation coaching (stephen) @jdh is it worth getting caught up in the figures of how many steps as a general rule of thumb and also would you recommend on increasing steps later on. I assume i would also wear my fitbit during training.
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@jdh that’s what I was thinking. I.E. don’t drop the calories just yet, just introduce cardio (fasted) until calorie deficit and cardio stalls, then look into further reducing cals. Then perhaps rinse and repeat
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@jdh I don’t necessairily feel like I am lacking energy or weight loss is stalling, especially as this is only the 2nd week. I was just under the impression that refeeds could further aid fat Loss. at current I haven’t used cardio as a further fat loss tool so for this week I was thinking to keep cals the same but introduce a couple of LISS sessions to further aid. rather than dropping cals so qucikly. I am just trying to be efficient and speed my results up slightly.
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I have dropped in weight but also haven’t introduced any cardio yet. would it be worth introducing cardio before further reducing cals. And once current cals / cardio no longer work then look into reducing cals further. I assume cals should only be altered when fat loss stalls ?
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Sorry forgot to include current macros/cals intake, as follows: (Credit to @jdh for giving me this as a starting point seems to be working well so far)
Working days
2750 Cals
350C
200P
60FRecovery days
2000 cals
125C
200P
80F -
I am using the refeed as a tool to get leaner. Currently 195.2lbs and sitting somewhere around 20ish% BF. This would be my first refeed on my 2nd week of a cut. I started out at 198.2 and am now down to 195.2 so have so far lost 2 – 3 ish lbs give or take.
I am only planning in this early stage to do it maybe once a fortnite until I get leaner and more sensitive where perhaps I could begin to introduce them weekly.
I am thinking to do this on a training day preferably this Saturday as I am working out EOD this week.
This week I will be training Tue / Thur / Sat. So my thoughts were to do it on Saturday as it is my last training day for the week.
Do you think it would be more beneficial performed on a recovery day.
I hope this is enough info. & thanks for the response 🙂
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where I do full body EOD and rest on the weekend would cals stay at 2k ?