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How long of a deficit before taking a maintenance break?

HTGduck

HTGduck

Active member
Basically like the title states. How long is recommended to stay in a calorie deficit before doing a week or two reset at maintenance calories?

Been on a 500 calorie deficit since June 6th. I've gone from 234lbs to 198lbs. I'm 5'10" male for reference. Lifts are maintaining in the gym and some have even gone up.
 
I really think this is more of personal preference but most "phases" are done in 12 week intervals but really if you are cutting then as long as you aren't hitting diet or physical fatigue, and you are still losing weight then keep going indefinitely or til you reach your target weight/BF%.
I'd say you are due for a recharge of sorts though, being on a caloric deficit for over 6mos. your glycogen stores could probably use some replenishing. Don't be surprised if you gain 3lbs or so it won't be fat just glycogen and water getting shuttled into the muscles and liver.
Congrats on the weight loss 36lbs over 5mos is very impressive.
 
ironviking said:
I really think this is more of personal preference but most "phases" are done in 12 week intervals but really if you are cutting then as long as you aren't hitting diet or physical fatigue, and you are still losing weight then keep going indefinitely or til you reach your target weight/BF%.
I'd say you are due for a recharge of sorts though, being on a caloric deficit for over 6mos. your glycogen stores could probably use some replenishing. Don't be surprised if you gain 3lbs or so it won't be fat just glycogen and water getting shuttled into the muscles and liver.
Congrats on the weight loss 36lbs over 5mos is very impressive.
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Thank you for your response! I don't doubt my glycogen stores being depleted, a lot of days I finish with under 50 grams of carbs. I'm definitely proud of my progress. I'm also to the point though where I don't wanna see the scale go down too much more just due to the mental aspect... But I'm probably 5% body fat away from where I'd like to be.
So I guess I'm in a bit of a catch 22.
 
HTGduck said:
I'm also to the point though where I don't wanna see the scale go down too much more just due to the mental aspect...
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That could be part of the mental fatigue. Instead of going to maintenance for a couple weeks try a few "cheat days" -grab some high carb foods replenish the glycogen stores and see how you feel. If that doesn't work to reset your mental state as well then going to maintenance for a couple weeks might be best.
 
ironviking said:
That could be part of the mental fatigue. Instead of going to maintenance for a couple weeks try a few "cheat days" -grab some high carb foods replenish the glycogen stores and see how you feel. If that doesn't work to reset your mental state as well then going to maintenance for a couple weeks might be best.
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Agreed here! A couple cheat meals go a long way to help you keeping pushing in a caloric deficit.
 
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