Weight loss was going great and I had a good run. I started actively tracking a caloric deficit and measuring everything in late April and went from 194-180.
I was limited in weight during the lockdown, but I had the energy to keep up with the weights that I did have. My gym reopened in June, and after about 4-6 weeks back in the gym, I’m back up to where I was pre-lockdown on everything except deadlift, despite being lighter this time around. Not yet hitting any volume PRs, but I was cutting it close.
Last couple of training sessions have been ROUGH. I figure that because I’ve been at a 500-700 daily caloric deficit for the last 90 days, maybe with a few days at maintenance, it might be time to reset. So my question here is how do you implement a diet break?
I don’t work with a nutrition coach since I’ve been able to figure out a lot of stuff on my own through trial and error, and I’ve been able to adhere to what I’ve been doing. I’m planning on going to 3000 calories for two weeks (selected goal weight of 190lbs at .5lbs a week in MyFitnessPal) from 2300-2100 that I was previously doing, and then gradually decreasing the calories for 250 deficit for 3-4 weeks, then ease into 500 deficit for as long as I can - hopefully another 90 days with a refeed at maintenance every few weeks.
I also haven’t been doing any cardio aside from long walks, so while I’m in the higher calories for now, I might ease into some hill sprints.