Won't cutting 5-10kg just decrease your TDEE with ~100kcals though?

We'll see.
And we'll adjust as we go.
As always.

Oh just admit it, you've designed your cut so you won't have to quit the brownies yet

Now we talkin'
The smaller the deficit, the more numerous the nomzies.

with regular refeeds tdee won't change much.
starting of with a low deficit and increasing it over time is the exact opposite of what I would do tbh as the lower your bf% gets the hungrier you get and the more difficult it becomes to hang on to your muscle mass

K. I think we're misunderstanding each other here, "starting of with a low deficit and increasing it over time" is definetely NOT what I'm planning.
Actually it's vice versa. I think on the previous page I said something like "the plan is to decrease the magnitude of the calorie deficit as I go ie 500 -> 400 -> 300.

Maybe I shoulda said something like decrease the calories in by 25 kcals per week instead of 50 or something, but I think my TDEE is kind of artificially high ATM due to the longish bulk I did and have a hunch it'll drop more than expected.

But we'll see.
And keep weighing in every morning and adjusting things as we go based on what's happening to the BW.

27.2.2015

Skating
60 minutes



28.2.2015

Deadlift
2x3x155 kg



Fairly happy with my DL-form, as of late.
These felt plenty hard in real time, but don't look too bad in video.
Standard.

Bench
5x90 kg
6x85 kg
8x80 kg

Back to RPT'ing.
Quite fond of the set/rep scheme on a cut.
10 % drops are too much, though IMO, minus ~5-ish % and going for 1 or 2 more reps than in the previous set is the way to go.

Power-Shrugs
2x10x165 kg

Incline-Bench
60 kg
12, 8, 8

Decided that I want to do these in higher rep ranges so decreased the weight a bit.
Also brought my grip in about 3-4 cms, which my shoulders seem to approve of. Or maybe it's the lower weight, idk.

Ab-Wheel
2x10

BB-Curls
2x12x40 kg

2.3.2015

Week	BW		Cals	Protein	Carbs	Fat	Fiber
1	80,7		2699	206	233	105	39
2	80,3		2742	217	227	107	41
3	79,9		2859	211	224	124	45
4	79,9		-	-	-	-	-

Eating at maintenace doesn't yield fatloss.
Surprising.

Oh well, time to ramp up the activity level a bit and lower them calories a bit.

2.3.2015

Biking
22 kms / ~15 kmph**

**Estimation, phone battery died halfway back home once again.

In other H&F related news,

The wifeyummi had the ~same bloodwork done as I did.
Her lipid panel results are kind of peculiar:

3.3.2015

Bench
4x91 kg
6x86 kg
8x81 kg

Felt some lowback discomfort during the 4th rep of the topset so decided to rack it there and then instead of going for the 5th rep.
Over-arching I guess.

Front-Squat
3x3x80 kg

I definetely should (re-)start doing lower body SMR on Mondays and Fridays.
Impacts squats and to a lesser degree, DL's quite a bit IME.
Performance maybe not so much but they both certainly feel much more comfortable when quads/hip flexors etc. aren't all jammed up.

CGBP
3x8x70 kg

Yates Rows
3x10x72.5 kg

Ab-Wheel
2x10

Forgot to bring my backpack to the gym and was too lazy to go get it so did rollouts instead of weighted planks.

BB-Curls
2x12x40 kg

4.3.2015

Biking
22 kms / 14.9 kmph

Raining ice.
Nice.

5.3.2015

OHP
2x67 kg
4x63 kg
6x60 kg

RPT w/ press too from now on.

Weighted Chins
2x6 @ +15 kg
8 @ +5 kg

DB-OHP
3x8x20 kg's

Weighted Side-Planks
+20 kg
1x5x10s (left)
1x5x10s (right)

DB-Hammer-Curls
3x8x20 kg's

No biking on Friday because it was snowing like a mother****er. All day.

7.3.2015

Deadlift
2x2x160 kg

Got a bit frisky and upped the weight by 5 kilos.
Superduperhard.
Sadly, I think this will be the pinnacle of my DL-ing until the calories are raised again.
It'll be a long 3 months lifting the same weight (or less) over and over again.
But then again 2x2 @ >2xBW is not that bad for someone lifting merely to improve general health and look better nekkid, IMO.

Bench
3x92 kg
5x87 kg
7x82 kg

Benching felt a bit off for some reason. Maybe I should start benching before DL'ing.

Power-Shrugs
2x10x165 kg

Incline-Bench
3x10x60 kg

Weighted Planks
1x5x10s @ +30 kg

BB-Curls
2x12x40 kg

Had a Wagyu-burger, fries and blueberry panna cotta PWO for a bit of a refeed.
In general I like to eat around maintenance on Saturdays.
Once I get leaner I might extend it to include Sundays as well.
At least every other weekend. Or something.

I have a feeling an inverted ratio is pretty abnormal. I will check next time I am real bored at work. That being said, although it isn't great for benching heavy, one of the benefits of having a female hormonal profile is it is very cardioprotective. It is virtually impossible for a pre menopausal female to have serious cardiovascular issues, minus some serious comorbidity such as extreme obesity or type II diabetes.

Even in families with strong genetic predisposition for heart disease in men, the women are normally fine prior to menopause.

Ya, please do.
I spent like 5 minutes googling it up and it looks like having HDL>LDL is very, very unusual.

Anyways, I've been reading on carb-refeeds lately and while I've been aware of the concept and supposed benefits during my past cuts I never got around to applying them, mostly because I never really felt the need to - no appetite skycrocketing, not feeling too lethargic or unexpectedly weak in the gym etc etc.

However, refilling muscle glycogen, bringing leptin back up some plus lessening the drop in various other hormones all sound like valid reasons to start including them in some fashion.
Unsure about the length, frequency and amount of carbs, though, need to do some more digging I guess.
One thing is though that I hate eating low-fat but that's how they're supposed to be.
600c, 150p, 30f or something along those lines sounds disgusting.

Make sure to document your findings on refeeds so I can free-ride your research when the time comes

Sure.

So far it seems like eating cardboard all day for 1-2 days every 1-2 weeks should be optimal for my current level of activity and fatness.
Maybe I'll do that and see what happens.

Maybe something like this.

Every other weekend:

Saturday:
500c, 170p, 30f = 2950 cals

Sunday:
350c, 170p, 50f = 2530 cals

That'd be like doubling my usual carb intake and drastically reducing my fat intake.
For two days straight every 2 weeks.

Paging cashy.

ETA:
- Increse the meal frequency. Maybe 5-6 meals (every 3 hours or so) instead of my typical 3. Have some fat and protein w/ every meal.
- No too much fructose/sucrose.
- Take in decent amount of fiber.

first off would highly recommend ultimate diet 2.0 by lyle mcdonald for the subject(whole diet is construed to completely deplete glycogen during the catabolic deficit days just to refill all during a huge anabolic refeed window) to understand the science behind it in full.

the higher the deficit and the more you deplete glycogen(via cardio a/o high rep gym work) the more regular you have to do carb refeeds, it's something you get a good feel for after a while.
have done a lot of huge carb-load myself(1000g+ carbs) and the most vital things to watch out for in my experience is:
-you should consume some fructose/sucrose BUT limit to 50-150g(depending on how depleted) as contrary to other carb sources it refills liver glycogen
-my fat intake limit was somewhere around 80g, if i went over that I got bloated/looked fat the next day
-amount of carbs depends entirely on how depleted you are, as I mentioned earlier completely depleted my optimal intake was 1000-1200g of carbs(6000-8000 calories in a 24h window)
a more standard carb-load (the ones I do now) is somewhere around 300-600g.

if done weekly one day of 350-600 carbs is enough
if done every 2-4 weeks then I like your set up, also think limiting fat to 30g isn't necessary(makes things extremely hard) and 50g is a good limit

twas quick.
Glad you had your pager on

I read the UD2.0 book a few years ago. Def need to give it a re-read.

I recently read Bromocriptine (which was interesting) and am currently halfway through A Guide to Flexible Dieting, which seems rather basic but still worth a read I suppose.

9.3.2015

Week	BW		Cals	Protein	Carbs	Fat	Fiber
1	80,7		2699	206	233	105	39
2	80,3		2742	217	227	107	41
3	79,9		2859	211	224	124	45
4	79,9		2680	192	224	113	42
5	79,6		-	-	-	-	-

Back on track.
Ish.
-0.3 kg in a week isn't a whole lot. Well, or -1.1 kg in 4 weeks...
Weighed in at 79.0 for two mornings in a row though, on Fri and Sat.

9.3.2015

Biking
22 kms / 16.1 kmph

10.3.2015

Bench
3x93 kg
5x88 kg
7x83 kg

Front-Squat
3x3x80 kg

CGBP
3x8x70 kg

Yates Row
3x10x75 kg

Weighted Planks
1x5x10s @ +30 kg

BB-Curls
2x12x40 kg