[Erik]

Hunger hormones get skewed during the tail end of a cut, when body fat levels are very low, so when you begin to re-add more food your body is struggling to signal when you’re hungry and full. It’s very easy to overeat, so this is where you need to be disciplined and have some self control. Those hormones will re-balance once you lay down some more body fat, but you need to be careful not to binge while your body is still adjusting.

Make sensible food choices. Fill up on vegetables. Choose grilled meats. Eat plenty of fruit. Drink lots of water. Stay active and utilise those calories.

How much of this could just drop of once I come home and get dialed in again? I mean how much fat could I add on a 1 week holiday?

[Erik]

Would you agree that you are someone that immensely over thinks things ?

I would say you are based on previous posts about face bloat and the need to wear a jumper when cold , so I would be trying to focus on letting things wash over you a lot more , as it will help with stress a lot

Maybe, I’m not in the military anymore so I’ve got a lot more free time to reflect and maybe overthink more then I’m used to. Both bad and good

[Erik]

I’m with Chloe here, I’d definitely look at adding some more fats in! I’m also interested to know where your fats are right now 🤝

Right now at 48g per day

[Erik]

I don’t like the fact you have just 2 solid protein meals and 4 shakes.

I would prefer this the other way round.

I also feel fats are to low unless you’re at the very very end of a diet phase

Oats pre bed are fine if digest ok. For alot of people this will improve sleep

What do you mean 4 shakes? And yes, 7 days left on my diet

• This reply was modified 5 months, 2 weeks ago by  Erik.

[Erik]

I would look at adding more fats to pre meal and in general really. What are your fats at right now?

Instagram chloepickford_ifbbpro

48g, 7 days left on my cut

• This reply was modified 5 months, 2 weeks ago by  Erik.

[Erik]

Push harder on the diet it’s only for 10 more days so not that long ! Body can handle a lot of digging

Got it! How would you manage the maybe upcoming stomach problem? I mean going from not having any cheat meals or even refeeds to an all inclusive holiday with cheat meals every day with high fat and high carbs going down

[Erik]

If you want to get leaner , push harder. It’s ten days and it’s not a comp prep , so basically the result = just leaner , so for 99 percent of people that means you look better .

Diff if your a competitor , but for a holiday , as lean as you can be means you look the best

Yeah understood, but the thing is i were losing 0,8kg previous week on a specific deficit. Could I even then benefit from dropping calories again or could that just be worse for me?[/quote]

If you want to get leaner, yes. Keep going.

[/quote]
How would you manage the maybe upcoming stomach problem? I mean going from not having any cheat meals or even refeeds to an all inclusive holiday with cheat meals every day with high fat and high carbs going down

[Erik]

Enjoy your hol , get back on diet when home and get back to baseline weight , then start to slowly take body weight up , a pound a week will be ideal . No need to do anything other than enjoy ur hol, try not to eat like a dickhead on the first couple days as you will spend the last couple way softer , that’s about it . Greece has great food, great salads

Got it! But how would you manage the maybe upcoming stomach problem when a lot of fat and high carb meals going down. I mean from not having any cheat meals at all to having 3 a day atleast for 7 days straight

[Erik]

If you want to be leaner, then keep pushing. It’s very normal for sleep to be disrupted when in the depths of a cut and very lean. Your body is under stress and wants you to eat.

In a prep situation, you do what you need to do and if you’re not ready, then you keep digging.

For a lifestyle cut, it’s down to you to decide whether to keep pushing or pull back. If you want to be leaner for a certain date, then 10 days isn’t long. If you’re happy with how you’re looking now, then start building your calories back up.

Yes! But I mean could it even benefit me dropping calories more when I still lost about 0,8kg last week? Could it not harm me more then benefit me is what I mean

[Erik]

If you want to get leaner , push harder. It’s ten days and it’s not a comp prep , so basically the result = just leaner , so for 99 percent of people that means you look better .

Diff if your a competitor , but for a holiday , as lean as you can be means you look the best

Yeah understood, but the thing is i were losing 0,8kg previous week on a specific deficit. Could I even then benefit from dropping calories again or could that just be worse for me?

[Erik]

I know you’ve posted about this a lot. It could be due to many factors.. possibly excess sodium, stress related, hormonal imbalance, allergy, medication or supplements you may be taking or it may just be your perception on how you look.

If you’re really concerned I would go and see your Doctor.

How much could sweeteners as aspartame affect this?

[Erik]

Hello mate totally agree with Clare

I personnally do btw 12gr and 16gr salt per day, by the taste.

I also drink 6L per day all year, my body just ask for it.

Already tried to reduce both, and I was feeling frustrated.

Also been monitoring my minerals balance and with 6L and 12gr salt… my body is balanced.

So I can confirm what Clare said. Body knows what you need and when.

What could be interesting though would be to note at which moment you feel bloated on the face into your day.

Note the time, the day, after which meal/activity etc and do that everytime it’s happening

And try to see if there is a common thing between the moments.

Could appear also after a very heavy carbs meal or many other reasons

I feel most bloated or I look most bloated in the morning. When I have drank 0,5l water with 2g salt and taken 800mg magnesium. [/quote]

In this case the obvious answer is to reduce this.

Drop magnesium down to 400mg

Salt to 1g

I would also lower your total intake Down to around 9-10g [/quote]
Could high magnesium potentially lead to bloating?

[Erik]

Hello mate totally agree with Clare

I personnally do btw 12gr and 16gr salt per day, by the taste.

I also drink 6L per day all year, my body just ask for it.

Already tried to reduce both, and I was feeling frustrated.

Also been monitoring my minerals balance and with 6L and 12gr salt… my body is balanced.

So I can confirm what Clare said. Body knows what you need and when.

What could be interesting though would be to note at which moment you feel bloated on the face into your day.

Note the time, the day, after which meal/activity etc and do that everytime it’s happening

And try to see if there is a common thing between the moments.

Could appear also after a very heavy carbs meal or many other reasons

I feel most bloated or I look most bloated in the morning. When I have drank 0,5l water with 2g salt and taken 800mg magnesium.

[Erik]

I do a pinch of salt on all meals and 2 prior training but don’t overly track it. Water wise if I drunk that much I’d be p the toilet all day. At that amount I’d imagine your body will be losing alot of water from excretion as your body will release more when you drink high amounts of water.

So in practical terms a higher water intake could potentially lead to a more bloated face?

[Erik]

I think 4-5 litres water/fluid per day and a few grinds of pink Himalayan or sea salt to every meal is fine. Your body is very good at balancing salt/water ratio and will let you know through thirst, if you need more fluids, and frequent urination and salt cravings if you need more salt.

Do you see any reason to still continue having 2g salt at wake up with 0,5l water and magnesium. The reason I’m feeling so exhausted at this is that I’m 10 weeks in to dieting and body is lean now but face still feels like 3 weeks in.