Background: I am a 6'2", 27 year old male who has lifted for several years. I have dropped from 245.4lbs to 201.9lbs over the course of 22 weeks; averaging around 2 lbs per week. My goal weight is 175lbs. I believe I am currently around 19% to 17% bf based on the Navy Bf method and calipers. I have been tracking my weight daily using Happy Scale, weighing/tracking food using myfitnesspal, training fairly heavy 5 days a week, and don't do any cardio.
Body: By all measures, this cut has been wildly successful. I haven't felt mentally drained or totally lethargic. My strength has barely dipped on my press (130x5) and bench (235x6), and has remained constant at my squat (240x5) and deadlift (340x5). One somewhat unorthodox thing I have done during this cut is implemented one 36 hour fast a week. I have done this for religious reasons and not primarily for health purposes. At first it was difficult, but now it is quite easy. The biggest benefit is I can eat more on the other 6 days of the week. I believe this has had a huge effect on my motivation and consistency. Moving forward I plan to aim for 1.75lbs of weight loss a week in September, 1.5 in October, 1.25 in November, and a pound a week from there until I hit my goal weight. However, at over 22 weeks straight in a rather big deficit (-7000 cal. a week) everything online says I should need/take a diet break for 2 weeks at maintenance. I feel great and enjoy progressing rather quickly; I struggle with the thought of 2 "off" weeks not making progress on my goal. Secondly, I hate cardio and have been hitting my goals without using it whatsoever. I do golf a couple of times a month (walking the course) and play ultimate frisbee occasionally. So I move a little, but not on any kind of machine or running.
Questions:
- Is a two-week diet break necessary every 8-12 weeks? Are diet breaks optional or really necessary to raise hormone levels after being in a deficit for so long? What if I feel fine?
- I am an idiot for neglecting cardio? Should I add it in if I can still hit my goals without it?
- Now that I am in the teens bodyfat percentage wise, do you recommend a refeed day moving forward and how often? (one day eating at maintenance, filling up the extra calories with carbs)
Thank you so much for your help!
[link] [comments]
from loseit - Lose the Fat https://ift.tt/344Hb7m
0 Comments