Is this good ?
FitDiva1993
Posts: 36 Member
I want to lose 15 pounds but I want the focus to be fat loss/muscle preservation and possible gain. So I’m aiming for 1 pound a week, so I eat 1500-1700 cals a day. I get atleast 100 grams of protein a day and I’m following a strong curves program for excercise, not too much cardio I run/jump rope once a week. I should get to my goal weight of 140 in about 4 months and be able to start a bulk by then. Is this a good plan ?
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You've posted this exact same question at least four times in the last few weeks.
The answers can be found in those four other threads.
You can find those threads by clicking "My Discussions" at the top of this page.
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FitDiva1993 wrote: »cmriverside wrote: »You've posted this exact same question at least four times in the last few weeks.
The answers can be found in those four other threads.
You can find those threads by clicking "My Discussions" at the top of this page.
Umm this is a different question, and you could have actually been useful and answered this post instead of trying to be smart and bringing up irrelevant other posts.
Thank you for recognizing how smart I am. That was most kind of you.
No one suggested that you lose at one pound per week, and then bulk, so your past threads are relevant, and they are all about the same thing; worded slightly differently. I posted in one of those.
Why do you feel like a cut/bulk cycle is preferable to a recomp/slight (250) deficit during that 15 pounds you have left to lose?
So my answer would be, no, I don't think it's a good plan but it is a plan so if you think it is the best plan for you, by all means have a go at it.
I guess it's kind of moot though, 1500-1700 probably IS a slight deficit.
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cmriverside wrote: »FitDiva1993 wrote: »cmriverside wrote: »You've posted this exact same question at least four times in the last few weeks.
The answers can be found in those four other threads.
You can find those threads by clicking "My Discussions" at the top of this page.
Umm this is a different question, and you could have actually been useful and answered this post instead of trying to be smart and bringing up irrelevant other posts.
Thank you for recognizing how smart I am. Not many people are that kind.
No one suggested that you lose at one pound per week, and then bulk, so your past threads are relevant, and they are all about the same thing; worded slightly differently. I posted in one of those.
Why do you feel like a cut/bulk cycle is preferable to a recomp/slight (250) deficit during that 15 pounds you have left to lose?
So my answer would be, no, I don't think it's a good plan but it is a plan so if you think it is the best plan for you, by all means have a go at it.
I guess it's kind of moot though, 1500-1700 probably IS a slight deficit.
Yup. Depending on tracking, accuracy of burns, blah blah blah, that deficit is probably already pretty slight. EPOC is highly overstated with lifting...2 -
People who post multiple threads on the same topic tend to spend a very long time waiting for that one person who might finally give them the answer they want to hear.17
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Outside of advanced aesthetic goals (bodybuilder, bikini contest, etc) most people don't do cutting and bulking cycles to develop their bodies...they "get in shape" by working out regularly and eating right (ie re-comp) over time.6
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Good goal.
Can't comment on your protein amount as know nothing about you.
Strong Curves gets good feedback. Nice you are following a program not just winging it.
"Not too much cardio" doesn't actually say anything at all (for who?) but one session a week is pretty awful if you also want to be CV fit. Not enough IMHO.
Suggests to me you think cardio (in all its incredibly varied forms) is counter-productive to your goals - why?
Why bulk? See zero reason stated why you would want to regain the weight you lose, totally unnecessary for your stated goal.
If you think recomp is "uncertain" and more than one cardio session a week is counter-productive to your goal (assumption) I would hazard a guess you have been using pretty awful information sources.
Overall sorry but no I'm not a fan of your plan.8 -
Ok, a woman on an ideal bulk of ~250 cals a day, 2 lbs gain per month, will in 6 months gain 12 lbs.
Of that 12lbs at the very best, newbie gains plus adherence to diet and exercise, 6lbs muscle will be gained. (Not you because you are lifting now)
In reality* the muscle gain for women in a bulk is around 1/3 muscle: 2/3 fat per lbs gained.
That means for the 12lbs gained in a bulk you will have 8lbs of that as fat.
It will take ~4 month to lose that fat. Small deficit while lifting to preserve those extra 4lbs of muscle.
So, all in all it has take 10 months to gain 4 lbs of muscle running a bulk cut cycle.
That 10 month is after you have lost
The last 15 lbs over 4 month (retaining and strengthening muscle) and then spent a couple of month in maintenance, to solidify calorie intake and regulate hormones.
So far we are at ~14 month in the future. And you have lost 15 lbs, gained 12 lbs, and gained 4-6lbs of muscle.
And, because of the fat gain, it will take all this time to really see the results of your muscle gain.
Do that if you wish.
Alternately you can do a slightly slower weight loss that may take 6 month, but will help preserve more of your existing muscle.
Once you have reached maintenance you have 10 month left to run a recomp. (To make it the same time line as the cut/bulk/cut)
The muscle retention will have been slightly better with a lower deficit, so you will look more sculpted right away.
A 10 month recomp will probably give you an equal muscle gain as a 6 month bulk, but without the fat gain.
This means you will see your progress as it is happening.
Upshot of all this is-
In 14 months you will be in a very similar position no matter what path you take.
Cut/bulk/cut, you will see your progress at the end and will spend a few months feeling fluffy.
Small deficit followed by recomp, you will be able to see positive body results continuously. It will seem slow but bi-weekly photos will show the progress you are making.
Choose your path.
(Neither, done responsibly and consistently is better than the other.)
Cheers, h.
*the muscle gain ratio is from me asking the question here a few years ago as a woman can’t gain at a 50/50 during a bulk as a man can. I don’t have the research.12 -
With only 15 pounds to lose, a half pound per week is a more reasonable goal.
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FitDiva1993 wrote: »cmriverside wrote: »FitDiva1993 wrote: »cmriverside wrote: »You've posted this exact same question at least four times in the last few weeks.
The answers can be found in those four other threads.
You can find those threads by clicking "My Discussions" at the top of this page.
Umm this is a different question, and you could have actually been useful and answered this post instead of trying to be smart and bringing up irrelevant other posts.
Thank you for recognizing how smart I am. That was most kind of you.
No one suggested that you lose at one pound per week, and then bulk, so your past threads are relevant, and they are all about the same thing; worded slightly differently. I posted in one of those.
Why do you feel like a cut/bulk cycle is preferable to a recomp/slight (250) deficit during that 15 pounds you have left to lose?
So my answer would be, no, I don't think it's a good plan but it is a plan so if you think it is the best plan for you, by all means have a go at it.
I guess it's kind of moot though, 1500-1700 probably IS a slight deficit.
I feel that way because of the uncertainty of a recomp. I’m not 100% convinced my physique will change and I’m motivated by results. I see a slight deficit as more of a slow cut, so I was eating at maintenance. I just want to be sure that I have the right plan to get me to where I want to be.
You just started the recomp a few weeks ago. As I and others told you on that thread, patience is required.3 -
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FitDiva1993 wrote: »
What would be a better plan for me ? And protein wise I’m 155 pounds taking atleast 100g a day
Would suggest:
More cardio for health and fitness (of a type you enjoy and doesn't interfere with your weight training, so probably avoiding high intensity). Also usefully gives you a higher calorie allowance which might make adherence easier.
Slower rate of weight loss to increase chances of gaining some muscle in a deficit or at least retaining as much as possible at worst.
Get to goal weight, stay there, recomp. Reassess progress after a period of months, both your weight and your body composition.
As regards protein goals my preference is 1g protein per pound of estimated lean mass.
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FitDiva1993 wrote: »middlehaitch wrote: »Ok, a woman on an ideal bulk of ~250 cals a day, 2 lbs gain per month, will in 6 months gain 12 lbs.
Of that 12lbs at the very best, newbie gains plus adherence to diet and exercise, 6lbs muscle will be gained. (Not you because you are lifting now)
In reality* the muscle gain for women in a bulk is around 1/3 muscle: 2/3 fat per lbs gained.
That means for the 12lbs gained in a bulk you will have 8lbs of that as fat.
It will take ~4 month to lose that fat. Small deficit while lifting to preserve those extra 4lbs of muscle.
So, all in all it has take 10 months to gain 4 lbs of muscle running a bulk cut cycle.
That 10 month is after you have lost
The last 15 lbs over 4 month (retaining and strengthening muscle) and then spent a couple of month in maintenance, to solidify calorie intake and regulate hormones.
So far we are at ~14 month in the future. And you have lost 15 lbs, gained 12 lbs, and gained 4-6lbs of muscle.
And, because of the fat gain, it will take all this time to really see the results of your muscle gain.
Do that if you wish.
Alternately you can do a slightly slower weight loss that may take 6 month, but will help preserve more of your existing muscle.
Once you have reached maintenance you have 10 month left to run a recomp. (To make it the same time line as the cut/bulk/cut)
The muscle retention will have been slightly better with a lower deficit, so you will look more sculpted right away.
A 10 month recomp will probably give you an equal muscle gain as a 6 month bulk, but without the fat gain.
This means you will see your progress as it is happening.
Upshot of all this is-
In 14 months you will be in a very similar position no matter what path you take.
Cut/bulk/cut, you will see your progress at the end and will spend a few months feeling fluffy.
Small deficit followed by recomp, you will be able to see positive body results continuously. It will seem slow but bi-weekly photos will show the progress you are making.
Choose your path.
(Neither, done responsibly and consistently is better than the other.)
Cheers, h.
*the muscle gain ratio is from me asking the question here a few years ago as a woman can’t gain at a 50/50 during a bulk as a man can. I don’t have the research.
Thank you. How much protein should I have daily ?. I weigh 155
No idea of your protein intake as I don’t have any stats except for you weigh 155 now and are aiming for 140.
If you can’t assess your predicted BF at 140lbs for a 1g per lbs lbm, like sijomial suggests, aim for an average of 0.8g of goal weight (140).
Add some cardio on non lifting days, or if you are doing a 5x a week routine, add LISS 3-4 days a week.
(LISS is my preference if I lift more than 3 days a week, I recover better, you can do whatever you like)
Unless you are using an off site TDEE calculator, eat back your exercise calories, you won’t get the results you are looking for underfuelling your body.
Cheers, h.
You will get a lot of useful information reading the maintenance subforum stickies, and the gaining subforum stickies.3
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