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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 05-23-2016, 10:06 AM   #1
H0neyBe4r
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Default Should one take a break from a caloric deficit every few months?

Hi!

Last August I weighted around 85 kg (187 lbs) at a height of 176 cm (69 inches), donīt know about the bf, definetly above 25%. I created a myfitnesspal account and started to track calories and macros, first for maintenance, then for weightloss/cutting. Following Paul Carters suggestions from his Lift Run Bang-blog and his books, I set my daily calories at 10 times my bodyweight in pounds (12 times on training days, the extra calories all come from carbs). Proteine was 1 gramm per pound of bodyweights, fat was 20% of total calories, carbs was the rest. At 10 times bodyweight in calories the ratio was 40/40/20 for p/c/f.

I didnīt lift regularily until the end of Feburary 2016, since then I have been lifting three times each week, mostly compound movements. My goals are to get stronger and more muscular over time, but to get into the lower double digits bodyfat-wise before "bulking"/eating for mass, and then to never exceed 15% before going on a cut again.

Now my bodyweight is at 70 kg (154 lbs) and I got visibly leaner, still sporting a gut though (that was the first thing to come on, so naturally its the last to go), so I suppose my bf is still at or slightly above 20%. Recently I also changed my macros to 30/40/30 for p/c/f since I wanted more fat in my diet, 37 gramm a day did seem awfully little.

Basically I cut for 6-7 months and lost 15 kg (33 lbs) in that timeframe. Some people say that one should not cut for that long, so would it be beneficial to eat maintenance for a month (about 1951 kcal a day), before resuming to cut? While lifting of course. And does anybody have any more suggestions/hints? Concerning macros for example?

Thanks in advance, and sorry for the long text, hopefully it is halfway readable.

H0neyBe4r

Last edited by H0neyBe4r; 05-23-2016 at 10:09 AM.
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Old 05-23-2016, 10:41 AM   #2
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Originally Posted by H0neyBe4r View Post
Hi!

Last August I weighted around 85 kg (187 lbs) at a height of 176 cm (69 inches), donīt know about the bf, definetly above 25%. I created a myfitnesspal account and started to track calories and macros, first for maintenance, then for weightloss/cutting. Following Paul Carters suggestions from his Lift Run Bang-blog and his books, I set my daily calories at 10 times my bodyweight in pounds (12 times on training days, the extra calories all come from carbs). Proteine was 1 gramm per pound of bodyweights, fat was 20% of total calories, carbs was the rest. At 10 times bodyweight in calories the ratio was 40/40/20 for p/c/f.

I didnīt lift regularily until the end of Feburary 2016, since then I have been lifting three times each week, mostly compound movements. My goals are to get stronger and more muscular over time, but to get into the lower double digits bodyfat-wise before "bulking"/eating for mass, and then to never exceed 15% before going on a cut again.

Now my bodyweight is at 70 kg (154 lbs) and I got visibly leaner, still sporting a gut though (that was the first thing to come on, so naturally its the last to go), so I suppose my bf is still at or slightly above 20%. Recently I also changed my macros to 30/40/30 for p/c/f since I wanted more fat in my diet, 37 gramm a day did seem awfully little.

Basically I cut for 6-7 months and lost 15 kg (33 lbs) in that timeframe. Some people say that one should not cut for that long, so would it be beneficial to eat maintenance for a month (about 1951 kcal a day), before resuming to cut? While lifting of course. And does anybody have any more suggestions/hints? Concerning macros for example?

Thanks in advance, and sorry for the long text, hopefully it is halfway readable.

H0neyBe4r
Do you feel like you need a break? Have you plateaued in your weight loss? Have you lost a lot of strength or otherwise feeling fatigued and/or run down? The aforementioned are some of the signs you may need a break. I like to take a break every 6 to 8 weeks. My breaks vary. Sometimes, I'll eat at maintenance for a week while still hitting my macros. On my next break (coming in two weeks), I'm just going to take a weekend. In my opinion, a month is much too long.
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Old 05-23-2016, 07:55 PM   #3
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I agree with Knarf...

Satisfy a craving or overfeed a little to pump up our metabolism and muscle growth, but don't get into a new (undesired) habit.
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Old 05-24-2016, 04:14 AM   #4
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Thanks for the advice. No, I do not feel any more exausted then I did before I started on the caloric deficit. Nor do I feel hungry (I was careful and slowly reduced my caloric intake over several weeks instead of jumping right into the 10 times bodyweight territory). I guess I will continue for a month at least and then maybe spend a week eating maintenance.
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Old 05-24-2016, 11:21 AM   #5
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Originally Posted by H0neyBe4r View Post
Thanks for the advice. No, I do not feel any more exausted then I did before I started on the caloric deficit. Nor do I feel hungry (I was careful and slowly reduced my caloric intake over several weeks instead of jumping right into the 10 times bodyweight territory). I guess I will continue for a month at least and then maybe spend a week eating maintenance.
That sounds like a plan. Nothing wrong with taking a break for a week or so every now and then.
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