So back from mid-Feb to beginning of June I had a very successful cut wherein my weight dropped from 197.6 to 175.6, losing 22lb.
In the 18 weeks that have followed I’ve been focused on keeping my weight <180 while improving performance in the gym. However, the results have been somewhat frustrating and confusing, and I was looking for some more objective input.
So here’s what hasn’t changed at all throughout that time:
- 250g protein/day
- 50g fat per day
- 6 days/week training push/pull/legs planned in 4 week training blocks (only one week was a 4 day bro split “deload” week)
- walk an average of 5mi a day (my only cardio)
The one thing I have altered once/week is carbs/day. I will measure my weight consistently after waking every Saturday, naked, after going to the bathroom. I stuck to a painfully basic strategy, of adding 50g carbs if weight went down, changing nothing if weight stayed the same or went up but stayed under 180, and dropping 50-100g/day if I went over 180. Here is my average weekly change based on carbs/day for that week, and the crux of my frustration:
So it’s safe to say somewhere in the 200-225g carbs/day is where it seems I’ve established maintenance. That’s all fine; however, what throws me off is how wild my weight swings get as I deviate only a little from that. Just changing by 25-50g/carbs (literally only 100-200 Cal/day) means losing/gaining 1-2lbs a week. I understand fluctuations in weight from water/glycogen stores, but for a measly 1400 Cal (< 0.5 lb) difference per week? Just these last 3 weeks, I lost 2.5 lbs over the first 2 on 200g/day, and bumped to 250g the last week and gained 3 back!
To me this doesn’t feel sustainable long term, having to pin point my carbs to basically a 25g window, and I’m not sure how to proceed. At 200g carbs/day, I’m hungry almost all the time.
Any suggestions? What I was thinking was maybe just riding out at 250g/week for awhile until my weight stalls or even starts to come back down a little. Probably worth mentioning I’m very lean at the moment, 181 lb (about 6 lbs over my low weight), and honestly look and feel just as lean. Waistline hasn’t changed, I’m just a bit fuller. I kinda wonder if my body’s just trying to converge to a healthier baseline weight for me, and I missed the mark thinking that was 180.