Welcome Guest ( Log In | Register )

Outline · [ Standard ] · Linear+

 Chasing daily protein requirements on a deficit, With no supplements?

views
     
GameFr3ak
post Mar 28 2016, 10:47 PM

Look at all my stars!!
*******
Senior Member
3,849 posts

Joined: Oct 2006
From: Your Location


QUOTE(axtray @ Mar 28 2016, 05:06 PM)
i'd go for the 6 days deficit and 1 day surplus. in fact, i actually did 5 days deficit and 2 days surplus (or just slightly above maintenance). So for the weekly average, i aimed to have an average of at least more than 600 below TDEE. protein intake, i maintained them at 0.8 gram per pound of lean body mass. so at that time, as i was just aiming at about 120 grams per day with no supplement. unless i got to busy and missed one of my meals. <- you're gonna feel like shit though doing this. but well, that's cutting for you  brows.gif

be prepared to dose yourself with caffeine to blunt the hunger. tongue.gif
*
This I guess is the weekly average deficit method instead of daily right? I've been wanting to try this on my next cut.
GameFr3ak
post Mar 29 2016, 07:51 PM

Look at all my stars!!
*******
Senior Member
3,849 posts

Joined: Oct 2006
From: Your Location


QUOTE(axtray @ Mar 29 2016, 01:26 PM)
ditto. as long as at the end of the day you're still on a deficit, you'll still shed the weight.

varies for everyone also i guess. personally i love this method since it suits my lifestyle very well and it wasn't an issue for me to have a slightly higher than normal deficit during the 5 days.
Not really. 0.8 gram per pound of lean body mass was good enough. for me at least. recovery was pretty good as well. i don't feel that much different as to when i was consuming 200-230 grams per day during the initial cut.

on the possibility of muscle loss, after i joined commercial gym and started tracking the progress, muscle mass actually increased. lol noob gains on a cut.

i think For your case, as long as your training intensity remains as close as to when you were bulking, weight and volume wise, i don't think you'll have issues with muscle loss. if you're not comfortable with going too low with the protein, increase it, but if without supps, you might have to sacrifice the carbs to meet the caloric requirement.
*
Same man, social gathering is unavoidable for me and it usually happens during weekends. thumbsup.gif
GameFr3ak
post Mar 30 2016, 02:22 AM

Look at all my stars!!
*******
Senior Member
3,849 posts

Joined: Oct 2006
From: Your Location


QUOTE(ah_suknat @ Mar 30 2016, 01:15 AM)
You messed up your protein requirement big time...
You protein requirement is 0.8 per LBS of body weight...you said it yourself...but you measured base on BW in KG!

Your weight is 81kg, in LBS is times 2.2 which is 178.2lbs...so you will need 178*.8= 142g of protein instead of 81g lollllll sleep.gif

I have to literally consume 10 eggs and 400g of chicken breast aday to meet mine....and you dont even have a single egg...

--------------------------------

Thats one thing, another thing, if you are bulking, i dont suggest oats or brown rice because they are complex carb, high in fiber, and high in satiety which makes you feel full easily, thats why you dont feel like eating most of the time, those are more suitable for cutting. Instead, take plain white rice.

Another trick to eat more is to choose your favourite ways to eat, fried chicken in sambal, ikan masin(small portion) can really open up my appetite to eat more rice.

I take low carbs because high carbs makes me want to eat more food. I am carbs machine once i munch on them i cant stop lol.
*
I envy people who actually works well with carbs. I find myself react better with lower carbs. I used to stuff myself with 350g of carb but my fat gain is insane. Now I've shifted my calories over to fat and protein, same amount of calories but the weight gains are more stable. Less bloats.

 

Change to:
| Lo-Fi Version
0.0127sec    1.38    7 queries    GZIP Disabled
Time is now: 23rd December 2025 - 10:00 AM