anabolic diet confusion
- 02-29-2008, 11:00 AM
- 02-29-2008, 12:47 PM
That means you could be doing close to 1.5 lb's of fat a week which is close to the maximum recommended amount you're supposed to lose.
In any case you will need to start lowering your calories as you loose weigth to keep seeing results. You need to lower your fats slowly too. If you're 1000 calories below maintenance, then you will loose 2 lb's of a fat a week.
02-29-2008, 02:51 PM
02-29-2008, 03:47 PM
02-29-2008, 04:06 PM
02-29-2008, 04:08 PM
Yea true what botch said. My fats been lower than normal, just 10-30gr, and I do look "flater" than usual
Serious Nutrition Solutions Representative
03-07-2008, 12:41 AM
03-07-2008, 02:03 AM
Started at 4500. Strength has remained the same. Weight all the way down to 289. I feel that 3100 is too low as well, but wasn't seeing results. 3480 being X 12, I brought it down 300 cals, all from fat. So, I'm eating 345 p, 190 f.
03-07-2008, 09:28 AM
What's your bodyfat?
You can 'safely' lose 31 calories per pound of fat a day before you start burning LBM for fuel.
So if you're 25% BF X 290 LB's = 72.5
72.5 x 31 = 2232
You can go 2232 below maintenance and still pretty much retain your LBM.
For all intensive purposes I wouldn't go as low as possible and risk possible LBM, so maybe cut 1500-2000 (max). That yeilds 2000 x 7 = 14000 calories a week which is about 4 solid LB's of fat lost a week with virtuall no LBM lost... you may lose strength but most likely due to lower glycogen when you lift.
You have to adjust this eventually, and you have to know roughly your true maintenance level based on activity bodyweight, etc.
03-07-2008, 12:48 PM
03-07-2008, 12:53 PM
The diet can also cause you to get 'backed up' so to speak. So if you increase your fiber intake and get rid of the 'back up,' you may lose another 5 lb's, lol.
You could always keep your cals around 3400, be more sated, but then do enough cardio to burn the extra 250 cals a day, which would be like a 15-20 min jog or less.
03-14-2008, 12:32 PM
Had a sh1tty refeed last weekend, was in AC and had a bunch of drinks and really not enough to eat. Anyway, seems my strength went up this week as I used the 140lb dumbells for incline, and went to the 125 dumbells for arnold presses. Was a little discouraged by the scale again as it read 290. This morning, however, I took another waist measurement and it read I was down 2". I see it, down 2", just having trouble believing strength going up, waist going down and scale not moving. Now I'm baffled for good reasons, it appears.
03-14-2008, 12:37 PM
03-14-2008, 12:49 PM
03-14-2008, 04:01 PM
03-14-2008, 04:05 PM
03-14-2008, 04:56 PM
03-14-2008, 05:26 PM
03-14-2008, 09:19 PM
I hear ya about the endurance. I feel like vomiting after those arnolds and especially any leg work. End up taking about 4 minutes between sets on those exercises.(I know it's too long..no choice)
03-14-2008, 10:27 PM
03-16-2008, 02:19 PM
03-21-2008, 05:22 PM
Scale read about 287.5 this morning. Slow going, but, at least strength not decreasing. Considering going down to 2900 cals next week. I know it sounds WAYYYY to low, but 3100 for the last 2 weeks hasn't made a great impact. Anyone have an opinion, I'm all ears. A little clarification on the arnold presses. It is not a textbook arnold, as I don't start with the DBs in front of me. My palms face me but I only bring the DBs to about the top of the pec off to the side, so, I cheat a touch, close enough
04-18-2008, 11:27 PM
Update: end of week 14. I'm baffled once again. Brought my calories all the way down to 2800-2900. Cardio up to 5x/week.(all elliptical, 45 minutes/session, burn roughly 500 cals/session) Neither the scale nor the tape has moved in almost 2 weeks. What gives? If I get no suggestions, I'm taking the cals down to 2700.
04-19-2008, 01:17 AM
04-19-2008, 09:31 AM
He's probably lowering the cals too slow and allowing his metabolsim to adjust.
I'd have a 2 day refeed, then cut cals to 2000. Then lets she what happens in a week. Remeber to weigh yourself on the same day, same time of day, etc.
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