Progression on Caloric Deficit

[allanjgill]

Hello, First Post here. Wanna start with a big thank you to all for contibutions and responses. All good help and educational.

43 year old male, 5' 6", 200lbs.

Current Lifts: Deadlift 315lbs 1x5
Squat 240lbs 3x5
Bench 155lbs 3x5
OHP 107.5 3x5

In 2018 I lost approx 80lbs. Went from 265 to 185 with the majority coming off in the first 7 months. Indoor rower in my basement and a strict diet got it done. Maintained and even hit 180lbs for 5 mins in 2019. I started incorporating resistance training at home and in Oct decide to push into lifting heavy (for me) and joined a gym for equipment. Oct to end of 2019 I lifted 3 times a week, saw good progress on my lifts and let go of my diet a little. I gained 15lbs but can see and feel that it was a good amount of muscle.

I want to continue to loose fat, and am now working with an approx 20% caloric defict. Since Jan 6, Ive been on 2k Cal a day and been hitting PR's consistently. I take it a bit easy as I'm on the older side but still add weight every week.

I've read a lot on here about folks needing to gain weight and hard gainers but not much about EASY gainers like myself. I know NLP is not a weight loss program, but wondering if there is any advice on trying to increase lifts and keeping a deficit?

My plan is to work the deficit for 4 weeks, eat at maintenance (apporx 2400 Cal per day) for 2 weeks and then do another 4 weeks on the deficit. Rinse and repeat. At the moment I'm down 3 lbs in 3weeks and feel that I'm experienceing a bit of recomp. I feel good and strong on my sessions. Anything to watch out for? Or thoughts on strategy to keep loosing a bit of fat but staying feeling good and strong? In for the long haul now, not expecting fast results. Slow and steady for a long time.

Thanks.

[Robert Santana]

One of the assumptions of NLP is that you are in energy balance or a positive energy balance. This means that if you are in a negative energy balance at some point you will stall out. At that point, you need to move to a weekly LP until you finish out your weight loss then reboot NLP once energy needs are met.

[allanjgill]

you need to move to a weekly LP until you finish out your weight loss .

Could you elaborate on what you mean by "weekly LP"?

Thank you for your insight.

[Robert Santana]

Could you elaborate on what you mean by "weekly LP"?

Thank you for your insight.

HLM