When do you take a break from your cut?

billkansas

So I read that your metabolism can slow down after cutting for too long... so how long should you cut before taking a break? How long of a break before getting back to it?

I've been dropping 1/2 lb per week as advised for about twenty weeks (213 to 200 lbs). I've still got some fat to lose (mirror guestimate 20% bodyfat).

sardelsa

There is a whole thread about information on diet breaks which is really helpful.

https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1

I just recently took a 10 day diet break after about 11 weeks of a deficit (I think it is recommended every 8-12 weeks depending on how lean you are)

jseams1234

billkansas wrote: »

So I read that your metabolism can slow down after cutting for too long... so how long should you cut before taking a break? How long of a break before getting back to it?

I've been dropping 1/2 lb per week as advised for about twenty weeks (213 to 200 lbs). I've still got some fat to lose (mirror guestimate 20% bodyfat).

Good job with the cut.

I feel it's highly individual and the biggest concern would be a "mental" break for most people.

I cut for almost the same amount of time without any refeeds or breaks. I would have some pretty spectacular meals on the weekends but I always planned for them and would skip breakfast and such to make room. I finished my cut at about 2400 calories a day and I'm now back up to 4K a day to maybe gain .5 pounds a week. I'm considering bumping it up a bit more but I'm trying to be patient with this lean bulk. I wouldn't say my metabolism slowed down at all. 20 weeks is a good long cut. If you feel you need a break for a few weeks I'd say go for it.

Chieflrg

If you are steadily losing weight at the goal you desire I see no need to take a break unless you feel the need for one.

Assuming your training, recovery, and fatigue management is on point it isn't something that is necessary.

sardelsa

Chieflrg wrote: »

If you are steadily losing weight at the goal you desire I see no need to take a break unless you feel the need for one.

Assuming your training, recovery, and fatigue management is on point it isn't something that is necessary.

I would argue that sometimes we can't see fatigue or burnout coming. I felt fine then at 16 weeks in my cut it hit me like a ton of bricks and I wish I would have taken a break midway.

TavistockToad

I do 6 weeks deficit, 1 week maintenance, but then I'm just on the vanity pounds and struggle to hold my deficit for too long.

Chieflrg

sardelsa wrote: »

Chieflrg wrote: »

If you are steadily losing weight at the goal you desire I see no need to take a break unless you feel the need for one.

Assuming your training, recovery, and fatigue management is on point it isn't something that is necessary.

I would argue that sometimes we can't see fatigue or burnout coming. I felt fine then at 16 weeks in my cut it hit me like a ton of bricks and I wish I would have taken a break midway.

There are several measures of fatigue if logged on a regular basis. It's pretty evident that fatigue is setting in if one is paying attention and utilizing the tools available. The people who don't see it coming is because fatigue isnt being tracked/logged fully or at all. There might be a time during training one has to back down the intensity while upping the volume slightly during a cut.

Hence why I said fatigue management should be on point.

sardelsa

Chieflrg wrote: »

sardelsa wrote: »

Chieflrg wrote: »

If you are steadily losing weight at the goal you desire I see no need to take a break unless you feel the need for one.

Assuming your training, recovery, and fatigue management is on point it isn't something that is necessary.

I would argue that sometimes we can't see fatigue or burnout coming. I felt fine then at 16 weeks in my cut it hit me like a ton of bricks and I wish I would have taken a break midway.

There are several measures of fatigue if logged on a refular basis. It's pretty evident that fatigue is setting in if one is paying attention and utilizing the tools available. The people who don't see it coming is because they aren't tracking/logging fully or at all.

Hence why I said fatigue management should be on point.

I think it also depends on how lean you are getting. There comes a point where your body needs more breaks when you get under 10% or under 18% for women I believe. But might not be the case with the OP until single digits. Even to take a diet break to relax, high carb it, de-stress and get the hormones happy again (I know with women this is huge, might not be as important in males)

To add in my case, last year's cut it was being super lean, my son not sleeping, still nursing which probably contributed too.. but I took a diet break this time and I already feel amazing like I can get through this cut full force. Whatever works I suppose.

Chieflrg

sardelsa wrote: »

Chieflrg wrote: »

sardelsa wrote: »

Chieflrg wrote: »

If you are steadily losing weight at the goal you desire I see no need to take a break unless you feel the need for one.

Assuming your training, recovery, and fatigue management is on point it isn't something that is necessary.

I would argue that sometimes we can't see fatigue or burnout coming. I felt fine then at 16 weeks in my cut it hit me like a ton of bricks and I wish I would have taken a break midway.

There are several measures of fatigue if logged on a refular basis. It's pretty evident that fatigue is setting in if one is paying attention and utilizing the tools available. The people who don't see it coming is because they aren't tracking/logging fully or at all.

Hence why I said fatigue management should be on point.

I think it also depends on how lean you are getting. There comes a point where your body needs more breaks when you get under 10% or under 18% for women I believe. But might not be the case with the OP until single digits. Even to take a diet break to relax, high carb it, de-stress and get the hormones happy again (I know with women this is huge, might not be as important in males)

To add in my case, last year's cut it was being super lean, my son not sleeping, still nursing which probably contributed too.. but I took a diet break this time and I already feel amazing like I can get through this cut full force. Whatever works I suppose.

I was strictly advising the OP situation. Right or wrong too many times on this site people advise on their personal situation fresh in mind and not the OP as a individual is asking. More times than not subpar advice is given. With the OP at rough 20% BF, there is no reason to take a break if he feels good and everything I mentioned in my initial reply is in line as well. Once again fatigue management is important.

Obviously your situation could of used better fatigue management though it's more complicated than the OP's from what I know of both of you .

sardelsa

Fair enough. I probably should have assumed OP was male based on username (since 20% for a male vs female will be very different ) but confirmed when I was on desktop. It sounded like he wanted more info on the topic so I provided the link, he can decide if he qualifies from there. If you don't agree with the recommendations in there that is fine too, always good to provide an array of advice and let people decide what is best for them

billkansas

Heck, I guess I got a lot of homework and reading to do- still an amateur! Thanks to all!

I had a bad day which prompted this question I think but perhaps that was too much time out in the heat, lots of walking, and not enough sleep. My lifts (calculated 1RM using RPE estimate calculator) all fell substantially a few weeks in to my cut but they all seem to be stabilizing and may be working themselves back up.

There are just so many variables but I won't put everyone to sleep. I'll keep my cut up for another 10 weeks (with a unplanned cheat day here or there) and reevaluate.