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Thread: The Umpteenth Post-LP Weight Loss Thread

  1. #11

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    Quote Originally Posted by crookedfinger View Post
    Post it here man, I'd love to review just for education's sake. If you could include your age and height, that'd be appreciated.
    Ah man, I forgot the only info you asked for: 5'10" and 33 years.

    Quote Originally Posted by Dag View Post
    Good stuff, Praetorian!
    Thanks Dag!

  2. #12
    Join Date
    Jul 2014
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    NC
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    Quote Originally Posted by Praetorian View Post
    Cool. This is what I did, and it worked well for me (dropped three holes on the weight belt and got stronger at the same time):...
    Awesome information. Thanks for sharing!

  3. #13
    Join Date
    Jun 2013
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    Great stuff, thanks. Makes me feel better that I'm headed down the right path.

    Now I just have to figure out what to cook and eat.

  4. #14

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    Quote Originally Posted by cph View Post
    Great stuff, thanks. Makes me feel better that I'm headed down the right path.

    Now I just have to figure out what to cook and eat.
    I found it was hard to hit 200g a day of protein without a couple of protein shakes between meals. I bought a bunch of bulk whey and egg white protein from True Nutrition.

  5. #15
    Join Date
    May 2013
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    Austin, TX
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    Quote Originally Posted by Praetorian View Post
    Cool. This is what I did, and it worked well for me (dropped three holes on the weight belt and got stronger at the same time):

    First determine your maintenance calories. I think this has to be done experimentally so that you have a baseline to adjust from (otherwise you're just guessing). I used My Fitness Pal (MFP) for Android to log meals and daily weigh-ins for two weeks. I maintained weight over this period, so I knew that I was eating at around maintenance (for me this was 2500 calories - but I was logging about 200-300 calories of exercise daily in MFP, so my actual caloric intake was slightly higher).

    Next, determine your target caloric deficit. I chose a 20% deficit because studies show superior body composition effects (fat loss and lean mass gains) to a 30% deficit (REF 1), so at this point I subtracted 500 calories from maintenance levels and arrived at a 2000 calorie a day target. Optimal re-composition effects seem to happen between 1.6 to 2.4g of protein per kg of bodyweight (REF 2). I split the difference and chose to use 2g/kg, yielding around 200g. Apply a minimum of 50g fat (REF 1), then subtract calories from protein (4*200) and fat (50*9) from your overall calorie target, and you're left with 750 calories, or around 190g of carbs per day.

    Now implement the above macros, monitor, and adjust. MFP doesn't allow you to set daily macro goals unless you pay for the premium version. However, you can set your calorie goal, then adjust the percentage of your calories that you want to go toward specific macros, within 5% bands. It's easy to get this close enough to work. The nutrition menu in the diary section then displays your macro percentage goals and your current macros for the day. I adjusted my eating habits and tracked for another two weeks. At this point I was losing less then a pound a week, so I took out another 250 calories of carbs. Weight loss sped up, but I could feel a big difference in energy level and hunger at 1750 cals a day. I decided to try tweaking my fat/carb ratio, so I dropped 40g of carbs and added 20g of fat. This did the trick and I dropped three pounds in one week. So at this point I started adding 100 cals a week of carbs back until I got back to 2000 calories total. I then settled at 200g protein, 70g fat, and 140g of carbs. I kept these macros for the rest of the cut and maintained a pace of around 1.5 pounds lost per week. If I had this part to do over again I would have tweaked the fat/carb ratio before dropping the additional 250 calories.

    Finally, add calories back in until you hit your new maintenance level. I can't remember where I read this method (I think from one of Layne Norton's videos on reverse dieting), but I began adding back in 100 calories of carbs per week and continued tracking. I got back up to 2200 calories per day, while still dropping about a pound a week, but unfortunately I had my knee surgery at this point and dropped to almost no physical activity for a month. The weight loss stopped and 2200 became my new maintenance level. I've been maintaining for about four months now, but still recomping a bit as I just went down another notch on my lifting belt and hitting PRs again.

    These two articles are an absolute goldmine of information:
    REF 1: Protein Requirements of Dieting Strength Athletes
    REF 2: Evidence From the Metabolic Ward
    Good stuff! Thanks for writing this up!

  6. #16
    Join Date
    Jan 2012
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    Atlanta
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    In a similar boat as an intermediate trying to drop lbs. I currently float around 198 - 200 and obviously would like to be more comfortable in the 198 class. I do something similar to praetorian. I tracked my calories and found 2600 to be a rough maintenance so I dropped to 2000. Protein is super difficult and I dont stomach shakes really well so I gravitate towards 150g as an avg, which is still slightly lower than 1g per lbs of lean. My findings in length of dieting is that strength gains will inevitably stop and you will then go backwards at some point after that. It makes clear sense in the long term. No amount of carb manipulation around training can compensate for being in a constant deficit for a long time. I find that after 4 weeks even the best laid plans or military grade caffeine cant hide the lack of calories, another couple weeks after that and the slide starts. This is basis for all my sample size of 1 info, but the TLDR version is consider cycling your diet and calories. 4 weeks diet 1 or 2 at maintenance kind of deal. From a sanity standpoint it makes it a shit ton easier, and it's exactly what I plan on doing after next Saturday

  7. #17

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    Quote Originally Posted by Manimal View Post
    In a similar boat as an intermediate trying to drop lbs. I currently float around 198 - 200 and obviously would like to be more comfortable in the 198 class. I do something similar to praetorian. I tracked my calories and found 2600 to be a rough maintenance so I dropped to 2000. Protein is super difficult and I dont stomach shakes really well so I gravitate towards 150g as an avg, which is still slightly lower than 1g per lbs of lean. My findings in length of dieting is that strength gains will inevitably stop and you will then go backwards at some point after that. It makes clear sense in the long term. No amount of carb manipulation around training can compensate for being in a constant deficit for a long time. I find that after 4 weeks even the best laid plans or military grade caffeine cant hide the lack of calories, another couple weeks after that and the slide starts. This is basis for all my sample size of 1 info, but the TLDR version is consider cycling your diet and calories. 4 weeks diet 1 or 2 at maintenance kind of deal. From a sanity standpoint it makes it a shit ton easier, and it's exactly what I plan on doing after next Saturday
    I really like the textbook HLM program because it has a planned rotation from fives into triples and singles. When I hit the wall five or six weeks in, I rotated my squats and deadlifts down into triples and got enough of a deload to keep running for another four weeks. I never got the chance to run out triples because my knee started acting up and I found out I needed surgery.

    You bring up a great point about cycling cutting and maintenance periods. Mike Israetel has a nice video on the topic. I feel like cutting 10% at a time then taking a break is a really manageable way of doing things.

  8. #18
    Join Date
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    Quote Originally Posted by Praetorian View Post
    I really like the textbook HLM program because it has a planned rotation from fives into triples and singles. When I hit the wall five or six weeks in, I rotated my squats and deadlifts down into triples and got enough of a deload to keep running for another four weeks. I never got the chance to run out triples because my knee started acting up and I found out I needed surgery.

    You bring up a great point about cycling cutting and maintenance periods. Mike Israetel has a nice video on the topic. I feel like cutting 10% at a time then taking a break is a really manageable way of doing things.
    Solid video. For a 200lbs person committing to 20lbs is longer than 8 weeks and at a 2lbs per week pace would devestate the lifts faster. I like the idea of longer rest periods between dieting cycles though, maybe a month on then month maintaining. or on the 8 week HLM cycle you diet through the easier half... something like that.

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