Cutting with HST
- Thread starter charr
- Start date
Well at the end of the day, you can't cheat physics. Just about any process can be optimised of course, but if you're in an actual surplus then all the partitioning and timing in the universe won't stop you getting bigger. And vice-versa.
Lyle McDonald's Rapid Fat Loss diet. PM me if you want assistance in getting the book.
leonardopm
Member
Well, sorry for repeating that, not sure it was seen. Could I increase these lifts during the cut, presuming I have room for it?
EDITED: sorry again, I didn't see that the answers were in the other topic. Thanks.
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Do you spread your refeeds across the week, or bundle them on consecutive days?
Or using less than he thinks.
gbglifter
Member
Naturally,
Hi Wungun.
I all ready check most of what you have on the list with regards carb backloading. The only thing that is different is I'm having around 50g of carbs on my second meal also. Surely that can't make much of a difference?
Leonardo. I had my blood work checked a few months ago. They did everything except testosterone. It all came back fine.
gbglifter. I measure and count everything I eat. Plus I eat the same thing everyday which stops things getting complicated (apart from Sat and sometimes sun). All calculations say that I should be losing weight rapidly but I haven't lost anything in the last 4 weeks. According to calculations I have a 2700 calorie maintenance at my height weight and activity level. 3 HST workouts per week plus 2 cardio. At 2000 cals a day I am at a 700 calorie deficit per day.
Also I am 3 - 4 reps off all my 10 rep maxes now. Which is where I was before my bulk. Does that mean the bulk has been a waste?
Thanks
I all ready check most of what you have on the list with regards carb backloading. The only thing that is different is I'm having around 50g of carbs on my second meal also. Surely that can't make much of a difference?
Leonardo. I had my blood work checked a few months ago. They did everything except testosterone. It all came back fine.
gbglifter. I measure and count everything I eat. Plus I eat the same thing everyday which stops things getting complicated (apart from Sat and sometimes sun). All calculations say that I should be losing weight rapidly but I haven't lost anything in the last 4 weeks. According to calculations I have a 2700 calorie maintenance at my height weight and activity level. 3 HST workouts per week plus 2 cardio. At 2000 cals a day I am at a 700 calorie deficit per day.
Also I am 3 - 4 reps off all my 10 rep maxes now. Which is where I was before my bulk. Does that mean the bulk has been a waste?
Thanks
leonardopm
Member
Charr,
Testosterone is maybe the most important exam to be made.
Testosterone is maybe the most important exam to be made.
1. Not checking testosterone is probably an issue/a mistake, at the least.
2. Calculations to determine theoretical maintenance are not definitive or accurate, the only way to properly determine this value (including activity levels) is to start with a ballpark and then adjsut based upon weight loss or weight gain.
3. If you are not losing weight at 2000 kcals, then either your BMR is just wrecked (unlikely based on your bloodwork), or 2000 kcals is too much for you to cut on.
4. You can't outwork the kitchen. Your deficit needs to come from intake, not activity.
Just Google up a PDF of Lyle's RFL Handbook and and do that for a month. Seriously, this is now a month later and your weight loss still isn't happening? You are eating too much. You can't cheat thermodynamics, you just can't. Meal timing and 'carb backloading' does not undo the laws of the universe FFS. If you aren't losing weight, then you are eating too much to lose that weight. Starving kids in Africa and South East Asia are not starving because of goddamned meal timing. Please employ some base logic here. Stop trying to outwork your food and just cut it down instead.
2. Calculations to determine theoretical maintenance are not definitive or accurate, the only way to properly determine this value (including activity levels) is to start with a ballpark and then adjsut based upon weight loss or weight gain.
3. If you are not losing weight at 2000 kcals, then either your BMR is just wrecked (unlikely based on your bloodwork), or 2000 kcals is too much for you to cut on.
4. You can't outwork the kitchen. Your deficit needs to come from intake, not activity.
Just Google up a PDF of Lyle's RFL Handbook and and do that for a month. Seriously, this is now a month later and your weight loss still isn't happening? You are eating too much. You can't cheat thermodynamics, you just can't. Meal timing and 'carb backloading' does not undo the laws of the universe FFS. If you aren't losing weight, then you are eating too much to lose that weight. Starving kids in Africa and South East Asia are not starving because of goddamned meal timing. Please employ some base logic here. Stop trying to outwork your food and just cut it down instead.
1. You either want to lose weight or you don't. If you do, then suck up some minor strength losses in the mean time. I'm cutting right now and 1RM on my bench has dropped 20kg, working sets 5-8kg.
2. Yes, it sounds like you can't cut at 2000 kcals at 6ft and 90kg because ... you aren't able to cut. This is purely a results-based diagnosis.
3. You may actually be quite over 2000 kcal. Unless you're actually measuring out each gram of food and therefore calories, 2000 kcal is just a guess. Ballpark maybe, but a guess nonetheless.
4. Decide which of these is most important to you right now; weight loss and lower body fat, OR, weight gain and improved performance. You can't pick both. And you need to pick one or the other for the next three months.
2. Yes, it sounds like you can't cut at 2000 kcals at 6ft and 90kg because ... you aren't able to cut. This is purely a results-based diagnosis.
3. You may actually be quite over 2000 kcal. Unless you're actually measuring out each gram of food and therefore calories, 2000 kcal is just a guess. Ballpark maybe, but a guess nonetheless.
4. Decide which of these is most important to you right now; weight loss and lower body fat, OR, weight gain and improved performance. You can't pick both. And you need to pick one or the other for the next three months.
leonardopm
Member
Charr,
Maybe you should test your testosterone level. I don't believe you can't loose weight on 2000kcal with you height and weight, unless you have hormonal issues.
Maybe you should test your testosterone level. I don't believe you can't loose weight on 2000kcal with you height and weight, unless you have hormonal issues.
I don't know how many more times we can all say to get your testosterone checked.
Calculations of your maintenance are just estimations. You have to find the real maintenance level through trial and error, using your calculations as a starting point. It's all estimations until you lock it down.
As Jester said, there is no way of knowing your calorie intake unless you are actually weighing your food. Otherwise it is just an estimate. You'd think measuring in cups or something would be accurate but if you overshoot the measurement by 1/4 or even 1/8 of a cup each time, that adds up to a significant amount in the course of a day.
Calculations of your maintenance are just estimations. You have to find the real maintenance level through trial and error, using your calculations as a starting point. It's all estimations until you lock it down.
As Jester said, there is no way of knowing your calorie intake unless you are actually weighing your food. Otherwise it is just an estimate. You'd think measuring in cups or something would be accurate but if you overshoot the measurement by 1/4 or even 1/8 of a cup each time, that adds up to a significant amount in the course of a day.
Not to mention over a week ... for something like cauliflower - who cares, but if it's rice, then 7x 1/4 cup variation is 1.5 cups over the course of a week. Potatoes being 1/3 bigger than you think they are etc.
mickc1965
Well-Known Member
Was you doing IF then with the same timing in the eating window? Why if you were on 50g of carbs then and you got to 177 are you eating over 200g now or do you intend to taper down to 50g?
I am not estimating my food guys. Every thing is measured on my digital weighing scales which I use every day and checked with my fitness pal
I will look into getting my testosterone checked.
Mick. I assumed that calories is all that mattered and I found it easier to eat slightly higher carb this time. I also thought it would help me preserve strength more. I was using the same eating window.
Just to be clear I didn't mean I was on 50g of carbs. I was eating 50g less than I am now which at the time was 150g. I'm eating 200g now. But surely eating 50g more shouldn't make that much of a difference?
I will look into getting my testosterone checked.
Mick. I assumed that calories is all that mattered and I found it easier to eat slightly higher carb this time. I also thought it would help me preserve strength more. I was using the same eating window.
Just to be clear I didn't mean I was on 50g of carbs. I was eating 50g less than I am now which at the time was 150g. I'm eating 200g now. But surely eating 50g more shouldn't make that much of a difference?
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