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Just a few basic questions about tweaking macros.How long do you give yourself before you consider it stalling? (I'm taking weekly weights and measurements)I look at intake over the course of the week - which would you alter first, lowering your ULC days or having a smaller CarbNite?
i'd personally say at least two weeks but maybe even a month to really see if you are stalling or not.. then if you feel you are i'd make adjustments to your CNI saw some interesting research about stalling in diets that showed as the fat cells got smaller the space actually was replaced by fluids which in turn made people think they were stalling when they actually were not.. they called it Diet edema.. either way you would probably need a DEXA scan to know for sure in this regard...
So what you're saying is...keep taking notes and chill out?
Exactly. 🙂 Stress will cause you to stall too... granted, stress tends to cause binges too.... which may account for the stalling.... lol. Keeping notes is the best way to look back and change something if need be.
Just a few basic questions about tweaking macros.How long do you give yourself before you consider it stalling? (I'm taking weekly weights and measurements)I look at intake over the course of the week - which would you alter first, lowering your ULC days or having a smaller CarbNite?
I think 2-3 weeks is a good amount of time to figure out it your stalled out or not but I'll also say in the past I've stayed the same wieght for a good amount of time while still leaning out so make sure your not just recomping and really stalled out. I think smarter/controlled CNs are better than lowering your ULC cals. That way you don't feel like crap all week because you've restricted your cals on your ULC days.
Just a few basic questions about tweaking macros.How long do you give yourself before you consider it stalling? (I'm taking weekly weights and measurements)I look at intake over the course of the week - which would you alter first, lowering your ULC days or having a smaller CarbNite?
I think 2-3 weeks is a good amount of time to figure out it your stalled out or not but I'll also say in the past I've stayed the same wieght for a good amount of time while still leaning out so make sure your not just recomping and really stalled out. I think smarter/controlled CNs are better than lowering your ULC cals. That way you don't feel like crap all week because you've restricted your cals on your ULC days.
+1 The only reason I see for lowering your cals on ULC is if your somehow above maintence. Which in most cases is hard to even get there. But controled CN's and maybe altering where your calories are coming from during ULC (more fat-less protein, more protein-less fat) being an example. Also, some people need <30g to get the best results. This is why its 30g at most. So if your riding 30g carbs everyday than thats something you might want to also consider.
Thanks for the advice guys. I'm NOT planning to lower ULC days…I already feel like they're pretty low. My BodPod reading had my maintenance number to start at 3300…my ULC days are usually 2600-2700 on workout days, 2500-2600 on rest days, then aiming for 800g carbs on CarbNite.I've struggled with fatigue through this so far, but my doc seems to think it's stress.
Stress will lead to what you feel is a stall. Try to find ways to relive that and find a time during the week to meditate. If it just sitting there in complete quietness or similar, it'll help. Raises stress levels raises cortisol which your body holds onto everything.
I saw some interesting research about stalling in diets that showed as the fat cells got smaller the space actually was replaced by fluids which in turn made people think they were stalling when they actually were not.. they called it Diet edema..
Lyle wrote an article about it: http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html
I saw some interesting research about stalling in diets that showed as the fat cells got smaller the space actually was replaced by fluids which in turn made people think they were stalling when they actually were not.. they called it Diet edema..
Lyle wrote an article about it: http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html
yep and Brad Pilon has an ebook about it as well
My answer to this is a bit subjective.. If after 2-3 weeks I can't SEE any progress but I just have a gut feeling good things are happening, I'll continue it for another 3-4 weeks and give it time to present visually.But, if after 2-3 weeks I can't SEE any progress and something unexplainable inside of me is telling me nothing it working, then I'll start doing small tweaks and evaluating my feel on a 1 week basis until I get that good feeling again.Hard to explain... But I think it comes down to knowing your body. Which isn't easy.
Thanks guys – I enjoyed reading the articles and am continuing to read.Sounds like to me patience in the key, that and consistency to know if something is working or not!
So I think my biggest questions again goes back to macros.If I'm looking at a weekly total, I'm assuming my daily maintenance is 3300. A 20% deficit would be 2640 cals a day, let's assume I do a CarbNite of 600g carbs and that day I eat half of my regular cals before doing 600g carbs. So I've had 6 days at 2640 (15840 cals), half of a ULC day (1320) plus CarbNite of 600g carbs (2400 cals). If I take that total number over the week and divide by 7, I'm at roughly 2800 cals a day, which is roughly a 15% deficit. That being said, is that the biggest thing you guys tweak to determine the deficit, how big your CarbNite is? Are there benefits to a larger CarbNite versus a smaller one?Are there benefits to eating more during the ULC days and having a smaller CarbNite versus eating less on the ULC days and having a bigger CarbNite?Sorry for so many questions...trying to wrap my head around everything and plan for the future!
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