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Thread: Miscers 10% and leaner

post 1571145061 01-14-2019, 10:38 AM
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Originally Posted By leoslayer1⏩
Could someone please answer my refeed question?
That will be fine. If I do a re-feed day I typically just hit protein/fat and eat at maintenance. I typically don't do any re-feeds though, just keep grinding. Where you currently are you do not need a re-feed physiologically as you have plenty of fat left (its just a wasted day that could be spent in a deficit). I don't think carb-ups/re-feeds are necessary until someone gets pretty lean, other than if someone feels like they benefit from them mentally. When I diet I am doing it with purpose, and want to be as efficient as possible, so I just keep cruising along eating between 1800-2200 depending on hunger....
post 1571145081 01-14-2019, 10:38 AM
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Originally Posted By JUGGERNAUT1333⏩
First question is, what is your reasoning for doing a refeed?
I've been cutting since 12-8. I've been on low carb except for 2 days.

I just started with an app so my exact data only goes back a few days but I've been averaging 55g carbs a day since 12-8. I've been on 1800 to 1850 calories for 2 weeks.

As I stated my scale stalled.

Now it could be a crappy scale cause the numbers change all the time or it could be because I have actually been doing legs.
U
post 1571145171 01-14-2019, 10:39 AM
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Originally Posted By Critter5592⏩
Because this is what he does. He reads a bunch of terminology and chit on the internet and tries to do it himself instead of just ****ing lifting 5x a week and watching his diet.
I lift 6 days a week.
U
post 1571145301 01-14-2019, 10:41 AM
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Originally Posted By leoslayer1⏩
I've been cutting since 12-8. I've been on low carb except for 2 days.

I just started with an app so my exact data only goes back a few days but I've been averaging 55g carbs a day since 12-8. I've been on 1800 to 1850 calories for 2 weeks.

As I stated my scale stalled.

Now it could be a crappy scale cause the numbers change all the time or it could be because I have actually been doing legs.
Could be a million things. The most ideal think would be to know exactly what your daily diet and training split is. Refeeds need to be used strategically.
6'1 - 240lbs

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post 1571145461 01-14-2019, 10:42 AM
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Originally Posted By leoslayer1⏩
I've been cutting since 12-8. I've been on low carb except for 2 days.

I just started with an app so my exact data only goes back a few days but I've been averaging 55g carbs a day since 12-8. I've been on 1800 to 1850 calories for 2 weeks.

As I stated my scale stalled.

Now it could be a crappy scale cause the numbers change all the time or it could be because I have actually been doing legs.
you been taking measurements? Cause lol at relying only on the scale.
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post 1571145521 01-14-2019, 10:43 AM
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Originally Posted By leoslayer1⏩
I've been cutting since 12-8. I've been on low carb except for 2 days.

I just started with an app so my exact data only goes back a few days but I've been averaging 55g carbs a day since 12-8. I've been on 1800 to 1850 calories for 2 weeks.

As I stated my scale stalled.

Now it could be a crappy scale cause the numbers change all the time or it could be because I have actually been doing legs.
Stalls are not uncommon. If you stall for more than two weeks using daily weight average then you need to reduce intake. Eating MORE food is not the answer to stalled weight loss, I can assure you of that...
post 1571145551 01-14-2019, 10:43 AM
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I got this logging app.

I bought a food scale

This is the last few days.

U
post 1571145671 01-14-2019, 10:44 AM
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Originally Posted By Plateauplower⏩
Stalls are not uncommon. If you stall for more than two weeks using daily weight average then you need to reduce intake. Eating MORE food is not the answer to stalled weight loss, I can assure you of that...
Whole true in most cases..... last year when I cut I was down to 2400 calories, and I stalled hard AF. I bumped up to 2700 and lost 5 more lbs in two weeks.
6'1 - 240lbs

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post 1571145851 01-14-2019, 10:46 AM
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Nor sure if its 10 or below, but I'm guessing around 10-12.
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Do or do not, their is no try! (I made this up myself)
post 1571145861 01-14-2019, 10:46 AM
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[QUOTE=leoslayer1 post_id=1571145551]I got this logging app.

I bought a food scale

This is the last few days.

=://i.imgur.com/91eBSm4.jpg[/IMG][/QUOTE]This is fine, but what foods are you eating? Last time I remember in your cutting thread you were still eating out a lot.
6'1 - 240lbs

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post 1571146091 01-14-2019, 10:48 AM
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Originally Posted By JUGGERNAUT1333⏩
Could be a million things. The most ideal think would be to know exactly what your daily diet and training split is. Refeeds need to be used strategically.
I push on Monday and Thursday
Pull on Tuesday Friday
Legs abs wed Saturday

The only time that changes is if I have to do an out of town furniture install.

Yesterday my breakdown was 64% p 30%f 6%carbs
Day before 44 43 13
U
post 1571146431 01-14-2019, 10:51 AM
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Originally Posted By JUGGERNAUT1333⏩
Whole true in most cases..... last year when I cut I was down to 2400 calories, and I stalled hard AF. I bumped up to 2700 and lost 5 more lbs in two weeks.
Ya but it wasn't from eating more by itself. That's contrary to laws of physics. I've experienced similar things though, I've noticed that my NEAT increases a LOT when I eat a little more when dieting. I bought a fitbit last year and while largely worthless (overestimates by TDEE by about 1000 cals/day) it does a good job of tracking activity. Slight increases in calories correlate with big spikes in daily activity (especially when dieting for months on end). I just tend to subconsciously move around more when I increase calories, Steps increase etc. When I've been in a deficit for months I move around less....Outside of gym etc..
post 1571146811 01-14-2019, 10:54 AM
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Originally Posted By JUGGERNAUT1333⏩
This is fine, but what foods are you eating? Last time I remember in your cutting thread you were still eating out a lot.
There are 2 nights a week where I absolutely don't have kitchen access unless I go to a girl's house.

I am eating out in a few minutes
6 inch oven roasted chicken double meat no sauce 430 calories.

Or I will often get 2 Mcdouble and throw away half the bread that's exactly 600 calories.


The rest is a grilled chicken salad with 1.5lbs chicken I make it the same everytime. 830 calories if I remember correctly.

I have 2oz blueberries a day.

And I use cheddar cheese to snack in between exactly 1oz to curb hunger pains.

I log everything. If it's at home I weigh it or use measuring spoons.


My other meat source are steak and 93/7 lean ground beef. Sometimes Turkey but it's not as lean.
U
post 1571146881 01-14-2019, 10:55 AM
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Wrong thread, please delete this post
post 1571147251 01-14-2019, 10:59 AM
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Originally Posted By leoslayer1⏩
I push on Monday and Thursday
Pull on Tuesday Friday
Legs abs wed Saturday

The only time that changes is if I have to do an out of town furniture install.

Yesterday my breakdown was 64% p 30%f 6%carbs
Day before 44 43 13
I am really not a fan of low carb diets to begin with. Especially if you are training 6x a week plus I know you do labor work. It is not ideal at all.

I would either:

a.) Get a more balanced macro split with more carbs and lower fats, and be consistent
b.) Carb cycle, 3 days low, 1 day higher.


The smartest thing you can do, in your case is this:
1.) Dedicate to meal prepping, and plan your week to eat the same boring chit daily. Chicken and Rice (use white, not brown) pretty much + some fats from EVOO or something, but stay in your macros.
2.) Now if you do that about 10 days, you've established a baseline. You know "Hey right here, I feel good"
3.) You can now add in/substitute different food items ONE AT A TIME. That way you can see how your body reacts to them...because you know exactly how you felt at baseline. So if you add in FOOD X, and you feel bloated, crappy, you know to stay away from that. Eventually you will learn what foods you need to avoid to get lean.

I did this before, and learned that I had to remove brown rice, oatmeal, sweet potatoes, white potatoes and onions from my diet.

It is not as simple as " calories in/calories out" regardless of what people say. The general principle is correct, but how the calories affect your body and how you feel will vary person to person.



tl;dr = either carb cycle, or do a more traditional macro split.
6'1 - 240lbs

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post 1571147631 01-14-2019, 11:04 AM
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Originally Posted By JUGGERNAUT1333⏩
I am really not a fan of low carb diets to begin with. Especially if you are training 6x a week plus I know you do labor work. It is not ideal at all.

I would either:

a.) Get a more balanced macro split with more carbs and lower fats, and be consistent
b.) Carb cycle, 3 days low, 1 day higher.


The smartest thing you can do, in your case is this:
1.) Dedicate to meal prepping, and plan your week to eat the same boring chit daily. Chicken and Rice (use white, not brown) pretty much + some fats from EVOO or something, but stay in your macros.
2.) Now if you do that about 10 days, you've established a baseline. You know "Hey right here, I feel good"
3.) You can now add in/substitute different food items ONE AT A TIME. That way you can see how your body reacts to them...because you know exactly how you felt at baseline. So if you add in FOOD X, and you feel bloated, crappy, you know to stay away from that. Eventually you will learn what foods you need to avoid to get lean.

I did this before, and learned that I had to remove brown rice, oatmeal, sweet potatoes, white potatoes and onions from my diet.

It is not as simple as " calories in/calories out" regardless of what people say. The general principle is correct, but how the calories affect your body and how you feel will vary person to person.



tl;dr = either carb cycle, or do a more traditional macro split.
Thank you. I will read up on Carb Cycling.
U
post 1571149791 01-14-2019, 11:24 AM
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post 1571149901 01-14-2019, 11:25 AM
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14% crew checkin in. Just lol @ me.
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post 1571150781 01-14-2019, 11:33 AM
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Originally Posted By Silencespeaks⏩
Shouldn’t matter, I eat out every day and am at my goal weight. Cut down 20 lbs total from heaviest weight this year (included a lot of water though) while eating at restaurants and doing IF.
It absolutely does matter when you're trying to really reveal cuts and abs. It varies a lot on genetics and how your body reacts to certain foods as well. It's great you cut down to your goal, but your goal physique is not everyone's goal.

Quantity of calories will always be the #1 factor in dieting, but QUALITY of calories is right behind it.
6'1 - 240lbs

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post 1571150981 01-14-2019, 11:36 AM
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Here's a pic from early before i started bulking sitting 10% i think but i am not sure. 177 cm 90-92kg
Lurking since 08
post 1571153061 01-14-2019, 11:55 AM
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Originally Posted By JUGGERNAUT1333⏩
Whole true in most cases..... last year when I cut I was down to 2400 calories, and I stalled hard AF. I bumped up to 2700 and lost 5 more lbs in two weeks.
I think people forget that as your weight drops your maintenance calories drop. Your metabolism slows as the calories drop. My understanding for refeeds is to boost your metabolism back up. As in tricking the body to think it is now getting enough calories to continue to lose weight/fat.

I use refeeds when I am nearing the last month of prep. I'm usually pretty lean by then too.
She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


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post 1571153271 01-14-2019, 11:57 AM
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Originally Posted By deltpecx⏩
I think people forget that as your weight drops your maintenance calories drop. Your metabolism slows as the calories drop. My understanding for refeeds is to boost your metabolism back up. As in tricking the body to think it is now getting enough calories to continue to lose weight/fat.

I use refeeds when I am nearing the last month of prep. I'm usually pretty lean by then too.
That is my general understanding too. Honestly there are so many scientific articles out there to read that you'll just spin your head in circles. Self experimentation is the best method. If you're losing weight, keep going. If you aren't, change something.
6'1 - 240lbs

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post 1571153621 01-14-2019, 12:00 PM
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#263
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Originally Posted By JUGGERNAUT1333⏩
That is my general understanding too. Honestly there are so many scientific articles out there to read that you'll just spin your head in circles. Self experimentation is the best method. If you're losing weight, keep going. If you aren't, change something.
Exactly! Find what works for your body.
For my 2014 preps I went High protein, high fat, low carb during the last 4-5 weeks of prep. I acquired The Shredz!..see avi.

I did that in 2017 too but I started too late..failed I did.
She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


1st Place Masters Over 60 Bodybuilding 2014
post 1571153821 01-14-2019, 12:02 PM
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Originally Posted By deltpecx⏩
I think people forget that as your weight drops your maintenance calories drop. Your metabolism slows as the calories drop. My understanding for refeeds is to boost your metabolism back up. As in tricking the body to think it is now getting enough calories to continue to lose weight/fat.

I use refeeds when I am nearing the last month of prep. I'm usually pretty lean by then too.
I was thinking about leptin.
U
post 1571154081 01-14-2019, 12:05 PM
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Originally Posted By leoslayer1⏩
I was thinking about leptin.
Has your weight loss stalled?

I misspoke in that post. I have used refeeds sparingly when my weight loss stalled. It usually takes a few days after the refeed for my weight to start dropping again.
She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


1st Place Masters Over 60 Bodybuilding 2014
post 1571155021 01-14-2019, 12:17 PM
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Originally Posted By deltpecx⏩
Has your weight loss stalled?

I misspoke in that post. I have used refeeds sparingly when my weight loss stalled. It usually takes a few days after the refeed for my weight to start dropping again.
It has which could be a combination of things.

Bad scale (pretty likely)

Actually squatting and doing legs for the first time in 2 yrs.

True stall.
U
post 1571155611 01-14-2019, 12:23 PM
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[QUOTE=GrimRep_er post_id=1571145851]Nor sure if its 10 or below, but I'm guessing around 10-12.
[URL=https://postimages.org/][img]https://i.postimg.cc/R0Jmb8Q4/ybU7FqN.png[img][/URL][/QUOTE]that's some odd choice of lighting lol
post 1571156681 01-14-2019, 12:35 PM
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post 1571157501 01-14-2019, 12:43 PM
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Originally Posted By Silencespeaks⏩
Have you seen his pics? He just needs to generally lose fat. He’s not training for a competition or even at a low enough bf level to think about revealing cuts and abs.

Once you get to very low bf or are training to compete, then sure all that stuff about carb cycling and leptin and specific diets etc might become relevant.

But he’s nowhere near that level and just needs to just generally lose fat without focusing on those details.
Yes we all have.

Leo has made it clear he is pursuing some degree of aesthetics. He isn't just looking to be a less fat dad-bod. He may not be competing, but he wants to attain a solid physique.

Eating out and IF is not the way for him to do this. Great, it worked for you, but he needs a body recomp, and not to just lose fat.

Beyond all that, it's just practicing good habits and routine. It's very easy to fail dieting when you do not have a plan. Planning is everything when you want to change your physique. If he learns good habits now, it will be easier for him as he leans out instead of getting to say 15% and wondering why his unstructured diet isn't working anymore.

I'm sorry, but 600 calories of Mcdonalds is not going to affect your body the same way as 600 calories of Sirloin and white rice.
6'1 - 240lbs

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post 1571157991 01-14-2019, 12:49 PM
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Hopefully this will provide some perspective for some people.
here is me 1 day before a show tested at 5% (poor quality pic)



here is me last month with bad lighting, cold, and right out of bed. I'd say here I am anywhere from 9-11%
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