Weight loss trend
Am currently cutting. Going well so far. After about 7 weeks have lost about 15 lbs (252 to 237 at 6ft). Bodyfat going down nicely...don't have numbers but probably started in mid to upper teens and now can see upper abs. Lower abs and lower back fat always last to go for me.
Sunday through Friday I track calories and am taking in between 2700 to 2800 per day with carbs and protein right around bodyweight. Protein consists of eggs/greek yogurt (breakfast), chicken and EAAs around and during training and lowfat cottage cheese before bed. Carbs are bananas (with yogurt at breakfast) or ezekial toast (with eggs), white rice, highly branched cyclic dextrin during training and a cup of fruit with cottage cheese before bed. Fat comes from eggs/greek yogurt, coc oil, nut butter and nuts before bed. May drop dairy at some point but I am not competing or anything so I may not need to to reach my goal.
Started with minimal cardio and now do steady state cardio
for 25 minutes 4 times a week (250cal each session). Will up length/number of days as I progress.
Anyway the observation. On Saturdays I have a cheat meal with my family. Typically dinner and dessert (been having frozen custard). I don't track calories on Saturdays but my guess would be with the cheat meal they are in the mid 3000's. If I look at my bodyweight trends during the week, it peaks on Sundays goes down on Monday through Wed. and then stalls out on Thurs and Fridays e.g. weight is same on Thurs and Friday as it is on Wed. For the entire cut Monday,Tues and Wed. bodyweights have been lower than the previous weeks weight so that is obviously good.
Is this typical of what people see when incorporating a cheat meal/day? Not that I will do it now as I am going good, but perhaps an additional higher calorie/carb day in the middle of the week would be beneficial? I guess some of the carb cycling ideas out there would be an attempt to do something like this?
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Bump up carbs during a calorie restricted diet and you will see a bump in weight due to the increased glycogen retention from the extra carbs. You should also be noticing a bump in muscle fullness and vascularity from it also. Kind of the whole premise behind carb loading when prepping. Cheat meal once a week is probably a good idea for the average person cutting. Helps to rev up the metabolism and retain insulin sensitivity so you don't plateau as quickly. As long as you are dropping 1-2lbs/wk you are on the right track. I only weight myself once a week. Usually first thing monday morning. Your weight will fluctuate throughout the week and day regardless so just pick one day of the week for monitoring weight loss and be consistent with it to track progress.
Thanks. I expected the bump in weight after the cheat. What I was referring to was the stagnation of weight loss the last few days before the cheat. It is almost as if my metabolism slows down as I approach the cheat to the point where I don't lose anymore fat and then gets ramped back up with the excess calories. TBH I wouldn't have noticed this trend if I only weighed myself once a week and that was why I have been weighing myself everyday. I wanted to see how my body responded to the cheat meal. I am curious if a small bump midweek, e.g. a metabolism "boost" every 3 to 4 days as opposed to every 7 days would be beneficial but like I said I don't want to mess around right now since it seems to be going well.
If it ain't broke don't try to fix it. This is kind of the progression I use when cutting.
https://www.eroids.com/forum/training-nutrition-diet/weight-loss/structu...
Agreed. Thanks for the link.