Diet Break For Your Benefit
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- čas přidán 29. 01. 2017
- Diet Break is a relatively new concept for me personally. I began using them last year after speaking with Eric Helms. This discusses how I incorporate them for clients, the benefits and how you can use them as well.
- Sport
Currently on a diet break until November 1st. So far I regained a couple pounds but that's okay! Gonna start getting back to normal slowly. Been on my journey for a year and three months so far and have dropped 43lbs ✨
I cut down to 1100, over 3 months and lost 10lbs and then the scale didn't budge. Even if I went down to 950. Nothing. But then my goals changed and I decided I wanted to get stronger. I increased my cals by 200 and by the end of the week I lost 2lbs. I've been moving my cals up by 100 a week and am now at 1800 and still weigh the same! Which is awesome to know the next time I cut u really don't need to be in a constant deficit for so long. This week I'm hoping the scale will start to go up because eating so much is getting hard!
Awesome to hear!
Never go below 1500 calories
@@godofwarsoham That's way too generalized. It depends on the person's current body composition, size, current fitness progress, and health goals.
@@Andrew-og7li yeah I was at 1200-1400 lost about 12kg 12 weeks
@@Andrew-og7li now gonna take a diet break cause I take I reached a plateau and I miss eating haha
by accident i did this for the last two weeks from 1900 to 2500cal a day and yeap no weight gain and eliminated cardio as well. lol. cant believe this thing called refeed or diet break exist. stayed at 185. thanks for all the free info! will continue to watch... all your videos! God bless your channel
I've always been curious about the difference between "refeeds" and "diet breaks"...thanks for the clear explanation! So glad to have found your channel and all the awesome info...always leave each video having picked something new up. Happy it's growing in its own right...we'll deserved. Have a great week😊
THanks Crystal!
I Needed This On My Last Leaning Out Phase, Thank God Ive Suscribed For This Years Cut
I'm getting ready to make a video on diet breaks myself and this was helpful. It's also cool to see that your channel has grown so much since this video. It has motivated me to keep putting in the work, because one day, my channel will grow as well!
paul you are so awesome.. Tons of information and so helpful. I have been competing for 2-3 years and have always had a coach and I'm switching to prep myself, so been going through your videos to refresh my info. Take myself in a positive direction.
Congrats and good luck in your prep!
Once again thank you for your insight into diet breaks it is fascinating the mechanisms of it.
You are very welcome!
So excited for you Paul! Glad your channel is growing! What a generous offer!! U da best! I'm gonna say one day! "He was my coach! Now he's famous!"
You are awesome, I have no desire to be famous. I just want to help.
Paul Revelia Hi Paul i need help i feel like i have been stuck for ages! I am currently on about 1600 - 1800 cals per day i am wanting to lose fat but the scales haven't budged in a while and i haven't noticed any changes in my body for a couple of months now. I train everyday and am constantly hungry!! I would love to try a diet break but i am a control freak and dont know how to start...
Wise words as always ! Much appreciated Paul!
All this free info! Thanks man!!!
Very welcome
I was just inquiring about diet breaks and then I get a CZcams update on this within 1 day... haha great info! Thanks!!!!
Well we are in synch, what can I say!
Awesome video Paul! I have been loving your videos lately, very informative and easy to implement into my own life at some point when I need to!
That's great to hear thank you Cody.
Amazing video, as always! I'm 3 weeks into prep for my first bikini show at the moment and dieting on 2500cals. I had my first refeed of prep the other day. The following few days, I felt so so hungry! Guessing thats a positive response from the body and hoping to see some progression again at check in this week! Thanks for all your informative content, I always feel like I've learnt something after watching your vids.
Yes refeeds and kick off some hunger. You are very welcome thanks for watching.
I just wanted to say thank you for always putting out such fantastic informative videos!
Well thanks so much you are welcome!
You are posting such great Videos!
Fat Loss phase: 8weeks
Current macros 1450 went up from 1000
Current cardio : none only HIIT 2-3 times a week
Current activities: weightlifting 4 times a week
Progress : some fat loss and muscle gains
fat loss phase...going on seven months
calories : 122p/110c/51f; 1387
cardio: 20 minutes incline treadmill walk followed by 10 minutes running on 15 incline x4 week
not dropping for several weeks
p.s. you're the man paul!
I'm si glad I found your channel man! great info
Perfect timing with the video! Thank you for the information, sir :)
Very welcome Pablo.
Watching videos like this make me really excited to prep under your guidance (when I'm ready to do so). I've gotten to the point you're talking about, hitting the diet and cardio hard and seeing no progress and feeling like "an endurance athlete", but my coach at the time just made my diet/cardio more extreme. It didn't work well.
Yes that is the defacto approach for some coaches.
Hi Paul!!! Thanks in advance for your help I love your channel! 8 week fat loss phase 40 min of cardioCurrent macros: 50p 30c 20f3 week stuck at current weight 157
Another great video, Paul! Keep doing what you're doing.
Thanks Ed, you got it!
Fat loss: 160c, 125 P, 50F. Dieting 16 weeks, last 3 weeks no progress. Lift heavy 4x per week with 3 moderate intensity cardio sessions.
Fat loss phase since may 1 (3 months)
Cutting :
3100 Cals / Day 5x Per Week
3750 Cals / Day 2x Per Week
Cardio:
800 Calories Per Week (Elliptical 2.5Mph Speed Approx Maintain, 80-90 minutes)
This week cut cardio, was maintaining approx 183 Average and hit 181 Low This Week End Of Week. removed all cardio. +114 Cals each day from removing cardio
Steps: 10K
Increased 4 weeks ago from 6.5-7k average
Since March 1** was 200lbs
Really love your channel. Such great content. Always to the point.
I really appreciate that.
What a great video, Paul! I've been in a fat loss phase for 16 weeks. Current macros are 135P, 150C, 44F with one refeed a week that brings carbs to 240. I weight train 6x per week with 2 hours of steady state cardio per week. No progress for about 2 weeks. Thank you so much!
I would use those refeed numbers for the full week and cut cardio in half. Let me know how that goes, sounds like you need it.
Thanks so much, Paul! I will certainly let you know how my body responds to those numbers. Really appreciate you sharing your expertise!
@@kristinamuntean5006 so did it respond?
You're the best Paul! Love the videos! Keep them coming! :)
Too kind, I hope you are well!
I don't need a diet break, but I just wanted to let you know how I love your helpfullness!
Well thanks so much!
Great info as always Paul!
Just learned some new knowledge been needing a diet break from the old school bodybuilding diet good resource
I’m a 53y/o F and have been using your beginner workout guide and calorie calculator starting in May ‘20 and lost 32 lbs. by October. Then gained 4 lbs. and have been at that weight since mid October. Realized through videos that even though I kept below calories I wasn’t consistent on macros. I thought if I created more of calorie deficit some days that was good. I wasn’t a good tracker either-don’t like putting in phone I like to write it down and be done-searching takes too long-LOL.
200 starting weight, down to 168, then to 172 which is current weight.
Macros 1200 cal, 150 G protein, 120g carbs, 22g fat. I use Cronometer. I’m do IF, I found 5 small meals and prepping kept me focused on food-didn’t work.
I have entered the ‘21 challenge looking to fine my macros and find what works to be in my best health. I found your Channel through Natalie Matthews channel-great info!
This is amazing !! Just saw this !! Not sure if you’ll still see this but
FAT LOSS PHASE - 12 weeks
Current macros 50f 113p 225c
Current cardio 65- 70 mins in the morning and then 45mins at night on the elliptical
Stuck for 2 weeks
Starting weight 151 now 131-132lbs
Goal - 120-125
Thank you xx
Good info here, Paul, I know a lot of people think refeeds are a time to go crazy lol. Keeping it at maintenance is the best option. I have took 3 maintenance periods in 2 years. I may take another in the next month or 2. I have been dieting again for the past 4 months. I have a lot to lose, It helps me mentally to take a break from time to time and just maintain. I have been losing very slowly, about 100lbs, compared tot he first time I lost weight and gained it all back like an idiot.
Yes a long journey like that certainly needs some planned pauses.
fatloss (in prep) macros are 1450cal, 68g fat, 190g protein, 30g carbs, cardio went up this week to 1 hour/day. just had a break of reduced cardio (30 min per day), macros were the same. break for was about 2 weeks. weight keeps going up and down same 5lb. not sure if it's water retention or not. I have a history of insulin resistance as well. lifting 5 days a week.
awesome info as always! fat loss deficit has been over a year.
suffering 30 degree over there :( and sharing this video with my PA people! you're the best coach❤
Hace Frio
Omg! How this i missed this comment! Weather in Spanish! What! :)
Great video. I'm really enjoying your videos as of late - I'm still new to competing (just finished my first season) and I'm learning a lot from you! Keep it up!
Thanks so much I am glad you are enjoying the content.
Great video! Thank you coach!
Thanks Monica.
You are truly a great person! Thanks for creating content :)
Too kind, that you Amelia.
Thank Paul, this was great :)
I am really glad you enjoyed it.
Fat Loss Phase- 10 Weeks
Current Macros- 1150cals, 126g carbs, 74g protein, 38g fat
Current Cardio- 2 HIITs, 2 Strength Circuits, 1 Bicycle
Progress- 6lbs down in 6 weeks, have not lost anything in the last 4 weeks.
I'm 5'2, started at 121lbs, i'm at 115lbs now. I'm close to my goal of 110lbs!
My endurance and strength is stronger than ever, going to the gym has made me a happy human being :)
(weight loss still sucks though)
Is a diet break for me?
Diet history: I dieted for 5 months two years ago and lost 13lbs then.
Also, I'd like to thank you for your informative videos and great content. I'm not a competitor but i'm looking at this from a lifestyle perspective. I appreciate that you teach moderation and sustainability. :)
Hey Paul, wanted to get your advice for my girlfriends diet break. She is at the tail end of a long 38 week cut. Her current macros are 5 low days (M-F) 21f 100c 130p and 2 refeeds (S-SU) 21f 140c 133p. Thank you for your help. We really enjoyed meeting and talking with you at the Arnold last year. Looking forward to saying hey again this year! Love the videos and information you put out. Thanks for all that you do!
130p/40f/160c
Great info as always man.
Thanks Christian!
Thanks for the awesome info!
You are very welcome!
16 weeks
Crossfit 4-5 days a week
Current numbers: 1438 calories
107gram Protein
107grams Carbs
68grams Far
The last two weeks I've gained .5lbs and then maintained that for the following week.
Fat loss phase 11 weeks
Current Macros 1800-1900 cals
120-150 gms protien
60 -70 gms fat
120-140 gms carbs
Cardio- 2 times a week
Weights 4-5times a week
Fat Loss Phase: 12 weeks and I've lost 17lbs. Current macros are 1590~ calories P:130, C:180, F:43. Macros have slowly decreased starting from 1800 calories. I have lost as I said 17lbs but have not changed at all in the last two weeks (I weigh 131lbs and I'm 174cm woman, 30 years old) I'm at a weight my body likes to stay at, have never been able to break past 131. I do one HIIT cardio session (45-60minutes stair master), lots of LISS (roughly hour long walks 4 days a week), 5 days of strength training as well as 4-5 days of hot yoga.
hi Paul!!!! Great info! I've also competed in a couple shows. after each I did a reverse diet. the main macro that was adjusted was carbs. After my first show I brought myself up to 1800 calories from about 1300. I gained a few pounds but not too much. It's been one year and 3 months since my last show. Overall, my calorie intake has been between 1200-1400 depending with some loose tracking so maybe a bit more some weeks but not that much. I teach 3 group fitness classes a week (I am very active during the group training) as well as train myself through lifting 6 days a week with one active rest day. I do know that my calorie intake is probably too low especially for my lifestyle but I just want your opinion on this... Can being in a deficit too long create crazy weight fluctuations, bloating, and water retention. I seem to have all of these symptoms. I also tend to keep my carbs fairly low. Thanks for your help and thanks for sharing your knowledge. :) (stats: 5'6 age:34 weight: 137-145)
Yes a deficit can cause fluctuations because you are more sensitive to changes in calories, sodium and will retain and store fat quicker than if you had a faster metabolic rate.
7weeks
Curent macros: carbs 150 fat60 pro120(diet brakedown week)
First 6 weeks macros: carbs50-70 fat 60 pro 120
Started from 62kg now 58.5kg plus gaining some muscles
Great video!
Thank you Christie.
Greetings Paul! Wanted to thank you for all the amazing content you put out :) I was curious about diet breaks & varying macros
You see- I’m doing something along the lines of “mini cut cycle- diet breaks” myself
(Consisting of 3 weeks at a deficit & 1 week at maintenance for a couple cycles)
I normally eat a higher carb diet, so for my deficit cycles I was curious to go low carb high fat just to try (served me well in the past). However, I’m not sure should I still be High Fat Low Carb (HFLC) for my maintenance week of my cycles or should I just go back to my normal higher carb diet ok those weeks. I can’t help but feel scared that I may gain back the fat both ways. What would you suggest? Any and all advise is GREATLY appreciated!
Hi Paul! Great material! I was wondering about this for a while because I feel like I am in the need of it. Would you be able to advise?
I am 6'1, male and I weighed 260 pounds. I did traditional dieting macros but nothing shifting even in a deficit so I I tried out keto just to see what would happen and I shed 44 pounds (most of it fat according to body scans).
I was eating around 2200-2300 per day and seeing a steady weight loss of around 1-2 pounds per week on average. Training wise I did 3 days weight lifting and the odd cardio, usually around 45 mins moderate walking a day. I have a sedentary job as an illustrator so usually my exercise came from weights and walking as mentioned.
Recently however I plateaued and It seems to be that even if I drop my calories/intake down I can't shift fat.
Do you think a full diet break is needed? I've been doing some research and apparently dietary fat in general has very low leptin signalling compared to carbs so my plan was to go up to maintenance for a few weeks on a more traditional diet with carbohydrates, reset my hormones and have a diet break, then go back into a deficit to hopefully shift the stubborn weight and go beyond where I stalled. Any advice would be greatly appreciated :)
Starting weight 155lbs. Dieted for 8 weeks @ 1395 calories along with steady state cardio everyday for 25 minutes on top of weight training. Ending weight 143.3lbs with roughly 110-130g protein, 100g carbs and 50g fat.
great information. I use Keto Cycle. macros 24c, 143p, 137f. refeed twice a month. my goal is to get to 155 from 173. dieting since December. problem i go way over on refeeds...is there a way to control this?
Fat loss:
Height 5'5, weight 138
currently carb cycling
Protein stays at 120-130G
Fats: 25-30g on high carb, 45-55g on low carb
Carbs: 50-60g 0n low and 100-110g on high
I've been shredding for about 6-8 weeks trying to get as lean as possible, cardio 3 times a week, saw great progress in the beginning but now its very slow!
I've played around with my macros all kinds of ways but struggle to find the sweet spot
A full week using 130p/50f/120c would be my suggestion at your current place.
I know this is an old video but I’m taking a chance you might see this!
Fat loss: 2 years 😳, 1360cals, 85g C, 136g P, 53g F - I definitely need a diet break or reverse diet, think 1360 has clearly become my maintenance as I’ve been stuck going up and down 2-3 lbs for the last 7-8 months
Thanks in advance!!
THis info is golden
Glad you enjoyed it!
Thanks for the excellent diet break information Paul! Hopefully you can help me! My goal is fat loss. I've just had a week long diet break and lost 1-3 pounds. I had set my caloric intake at 1800 with macros at 130P, 50F, and 200C from that diet break week. I didn't workout in that week either. Since I lost weight, I kept eating the same way. However, I started a Circuit workout with weights, cardio and core, 45 mins at 3 days a week. I've pretty much went back to where I was stuck at before my diet break! And I am going into my 3rd week of this new workout. How do I start losing weight again? Do I just need to give it more time? Or go back to my deficit caloric intake? Last July I started at about 1600 dropped to 1500 when I realized I was plateauing and then went back up to 1700 for about 4 weeks until I took my diet break... (macros were 130P, 50F, 150-180C) my goal is 120 pounds. I'm 35 years old, 5'8, female, 131-134 pounds. This fat loss plateau is killing me! Lol.... last year I was able to get down to 123 pounds! Now I wish I had maintained that. Lol. I hope you can help me and thanks for your time!
did you ever figure it out? lol
That’s awesome, thank you for such great content and explaining this process 🙌🙌Here we go, Fat loss 12 week phase , current macros =1400 calories, with height protein, currently cardio = 90mins burning ~1000 calories , maintaining, which is great but I would love to add calories and still maintain at this weight and physique. Any help is greatly appreciate 🙏
your calories seem very low! 1400? wow is that still working
Fat Loss Phase 10 weeks
201 lbs
5'11"
1900 cal
190 p
74 f
120 c
walk 12000-15000 a day (30 min on treadmill 10% incline 3 times a week added)
Stuck at weight going on 4 weeks. Weigh myself everyday and average it out.
Hey Paul! Thanks for the great information.
I'm in a fat loss phase, been counting macros for about a year and half now and I'm currently at 1500 cal (131g P, 131 g C, and 50 g F) I strength train 5 days a week and 20-30 min HIIT cardio 3x a week. Sitting at 157-159 lbs at 5'7" and have been stuck there for a few weeks now, any suggestions? Love your videos!
Try a refeed day at 130p/200c/40f and see how you respond. If day 1 goes well do two in a row.
Great videos!!
I an female, 5 foot 6
start of fat loss: 156 lbs
now after 6 weeks diet: 149 lbs
want to do a diet break due to increasing hunger.
calories on my diet: 1765
macros: protein 106 gramm, rest carbs or fats
cardio 2x 30 min a week
3-4 days weight training
Hi Paul!my macros on fat loss are:1550 cal,150 p,55 f,100-110 c.4 times a week lifting with 20 min cardio after.2 months dieting.not so much weight loss and for the last 2 weeks no changes.
Too soon for a diet break. You could include a refeed of 130p/180c/40f one day to see how you respond.
Thank you so much for your reply,Paul!i do love all your videos and find them really informative and useful!!
Been in a deficit since december, slowly (already dropped about 9kg). Last week my macro's where 1476 kcal
136 gr protein, 52 gr fat and 116 gr carbs. (5 times a week) high days where
1750 kcal, 131 gr protein, 48gr fat and 182,5 carbs. (Cardio: 1300 kcal - 2 sessions of hitt and 2 of liss) Was kinda stagnant this week (fluctuation a lot) in my weight for my bikini competition in 5 weeks. I'm 171cm tall and my current weight is 58kg (21 years of age)
I already knew the concept of breaking the diet, and after four weeks of heat deficit, my fat loss and weight in general began to slow down in the last weeks, so in my five week, I decided to take a break from diet and aerobic, really amazement, the first two days my weight dropped 300 grams and I felt lighter, on day 3 I increased 300gr although I still looked good, on day 4 my weight dropped 500 grams, today is day 5 and I still do not I have weighed, but already with 4 days my average weight is below the average weight of last week, so this is going very well for what I can guess, now ... if my average weight this week continues through Below the average of last week, do you recommend me to continue another week of diet and aerobic rest?
Very informative thanks paul, please help i tried to go on a diet 2300 cal then after 2weeks i cut cal to 2200 then stucked at 143lbs for 2weeks again weight not moving i decided to take a break 2700 cal for 1 week with no cardio is it ok if i dropped to 2500cal nxt week and add 2-3sessions of cardio thankyou
I need this, I had a crappy coach, not even a refeed day in 2 years. My body has stopped responding at all. Very frustrating at 1200 cal, lift 10 hrs week, 10 hours cardio.
This means you can add diet breaks when cutting! Right? Because if yes, that's amazing!
Fat loss phase: over a year
Current macros: 1700 calories, 200ish grams of protein 170 carbs and 40 fats
Cardio 40 minutes
I dieted down to 160 but have gone up to 168. Still look good and lean but would like to loose 5-8lbs.
Hi Paul! I love watching your videos! very informative! Can you be my coach! :) How much do you charge? I am looking at competing in June. Thank you!
Email me Paul@ProPhysique.com and we can discuss things. Thank you.
Started march 19 at 208 pounds , currently 184 pounds but feel like shit. Goal is to be mid 170's by June 25 as I am going away, thinking of a diet break June 5-10 but scared to put on weight in case I mess it all up! Can I do diet break but keep cardio the same ? Current macros 200 carb 200 protein 50 fat. Was thinking 350 carb 180 protein 55 fat with cardio staying at 45 minutes
Hey Paul I appreciate all your videos. I have a question about BCAA's. can you explain ratios. I have heard a 2:1:1(leucine, isoleucine, and valine) ratio is optimal but there are so many on the market that have all the ratios out of wack. For example 3:1:1 8:1:1 even 12:1:1 and so on. can you explain why a 2:1:1 might be superior to other ratios? Thanks again Big Guy for what you do.
2:1:1 is where all the research is done and the proven numbers. More leucine is not going to be better because the iso and valine get depleted. I have never used anything but the 2:1:1
Thanks man!
Hey Paul great video just subscribed.. I been dieting for a very long time my current macros are around 1600 protein is about 145 fat around 60 and carbs around 125.. I train 5 sometimes 6 days a week n do hiit about 3 times a week I been stuck at 142.. I would really appreciate your advice... should I do a diet break? If so for how long?
You may actually benefit from a 2 day refeed but you still have some calories to lower or more cardio to add if you are wanting to get leaner. Try a two day refeed at 130p/45f/195c and see how you respond, go back to normal macro's after those two days.
Paul Revelia thank you so much for responding... will try this out
Had to see this, 1700-1800 calories 100c 230 p and the fat comes from the food ( less than 40g)
1 hour to 1.5 hours of training + 1 hour cardio - 6x times a week.
18 weeks, from 90 kgs to 79 kgs but the last 1 kg lasted 4 weeks to go..
Hey Paul! I've just operated my chin and I cant eat or drink properly without hurting the shit out of my throat, so Ive been eating soups, blends, ice cream, jello, whey... This is supposed to get better in ~2 weeks and apparently I'll be able to lift again in 1 month. How would you approach the come back on that situation? Keep the same routine/volume? And what do you suggest for me to do during that month? Thank you very much man, keep up with ur good videos!
I would start slowly with volume at first, allow the body to adapt. Your strength will recover really quickly.
and until then do you suggest to maintain 1g/lb bw protein so I can try to loose the least amount of muscle mass or do you suggest going over that because my body is on a recovery situation? Thank you from RIO!
Hi Paul
Week 14 of cutting phase, very lean now but not shredded yet
Starting weight 175
Now 158
Cals 2115
Carbs 205
Fats 60
4 litres of water per day
Cardio 1200 cals per week but Training is extremely intense.
Feeling very fatigued now, along with constant dizzy spells would you recommend a diet break at week 14 ?
Hi Paul! What is the name of the study you mentioned? Thanks so much!
Hey Paul, when would be the last time to incorporate a diet break before a competition?
OMG YESSSS
Glad you enjoyed it.
yea but after the diet break do we drop calories back to where we were before or do we taper down slowly again?
fat loss
I've been dieting since last oct. I did an npc bikini show in april, another in jun. then reversed and began to cut for a show in Nov but wasn't going to be ready. reversed again and began dieting for an April show. for about a month I've been at about 1100 calories. about 70g c, 30g f, 128p and 60 to 90mins of cardio 6x a week ..haven't lost a lb in a month! I've decided against a show in April but want to continue to cut body fat.. am I in need of a diet break?! thanks for all of your help and informative videos!
You need to stop competing. You have been in a deficit for almost a year straight. I would put on the breaks and build for 2018.
Paul Revelia Thank you for your information and for your response! A long growing season is the plan!
Hi Paul, I've been dieting for about 12 weeks straight with great results except for the last two weeks. I've been stuck while cutting calories twice (much like the client you were talking about). I've got about 10 weeks left to cut, would you suggest a diet break? My low days are currently 138P 36F 100C I'm 25 and currently stuck at 127lbs.
Could help a bit. I would cut cardio in half for a week, and eat 130p/45f/150c for a week to see if you stabilize. Then go back to your cut like normal. Unless you drop, then keep rolling with it.
Paul Revelia thank you so much for the advice!
@@theboonebeautyco1227 did it help?
Although i feel all the symptoms of caloric deficit (im on 1500kcal, 30 min cardio daily + weight training) the scale almost doesnt budge... should i do a diet break or refeed? I have just 5 lbs left to lose!!!
I would start with a re-feed day then if you don’t see progress try to consecutive days the following week try a diet break if you need one
9 months ago I started at 275lbs, I started a calorie deficit eating about 1700 calories, 180p, 120c an roughly 70 to 100f. I've been stuck at 213lbs for about a month, I've made changes to my deficit going down, but my workouts sucked when doing that. I hardly do cardio other then getting in 12k steps or more at least 4 days a week. I lift heavy 4 to 5 days a week with alot of core exercises. I started my diet break last night, basically just eating to my maintenance. What do you suggest?
Hi Paul, I hope you can answer my question. Last year, in the beginning of August, I was weighing 144lbs. My weight wasn't going down no matter how little I ate and how many hours of cardio I did. (I was eating 1500 cal, 4hrs cardio/week and 3hrs weight training/week). So I decided to do get on a reverse diet. I reversed until the beginning of this year, going up little by little. I ended the reverse weighing 150lbs and eating 2,300 cal without doing any exercise whatsoever (I had a grade 2 hamstring tear in November).
Since January, I dropped my calories down to 1,700 and started cardio again (3hrs/week + weight training 3hr/week). It's been 3 months and I have dropped only 2 freaking pounds. I almost regret having reversed because now I weight more and can't seem to lose.
I am constantly sore from the gym though (not too crazy but always a little), and my progress pics look a bit better, including measurements.
I just can't believe that I am doing so much work with so little reward. I have even lowered my calories even more to 1,500 without seeing results....
A couple of years ago I did the same thing and had awesome results and now I feel like I'm stuck. If you could please help me out I would really appreciate it.
Thanks in advance!
By the way, I am 5'8" tall
Is it better to do a diet break or a refeed days? Right now I am doing weight lifting and Cardio mixed. My macros are 80p about 175c and 47f when I want to lose fat. When ever I do a diet break I always feel like it's harder to be on track again when I'm eating in caloric defist. I all so gain bit of weight when I'm in a diet break. I'm kind of confused. Thank you.
Fat loss phase... I've come from eating a large amount of calories 2500-3000 a day to rebuild my metabolism and build some muscle to eating around 1900-2000. My starting weight was 170lbs (I'm 5'9 and have a decent amount of muscle) and have dropped to 163-165lbs (in a span of 8 weeks). I have been hovering at this weight for a few weeks now and I'm looking to see what else I can implement so drop past these numbers. I've tried lowering my calories to 1800 for three days but my workouts were AWFUL. My training sessions are very intense and usually implement 9 minutes of HIIT along with strength training 5-6X a week... Should I implement a diet break or maybe a few refeeds each week? And what would those look like?
I've been following a plan I got from a trainer 10 weeks. I've gone from 137 to 120 but the only thing is that it's not based on macros. It's basically "clean eating" and I went ahead and added up what I've been eating and I only ended up having 90 carbs a day which i feel is so low! I want to transition into counting macros and eating flexible when I'm done with this plan but I don't know if I would be able to just jump into counting macros or if you feel I should start by reverse dieting ? Don't know if I would make a big jump on weight gain if I went straight into adding flexible food into my diet. Would just like to hear your opinion thank you!
It would make no difference on the scale If you use flexible food but keep macro's the same.
Hi Paul i started 6 weeks ago at 180, now i'm at 171 and have been there for a whole week and i have a show in 4 weeks, my goal is 165... Should i do a little diet break? Oh, and the last week i've been feeling like shit and really food focus... Great channel
Another great video, thank you Paul 💪🏽
Glad you enjoyed. Thanks Joe.
I’m not sure if you’re still able to get back since this is an old video, but..
Fat loss phase since November 16 weeks: prepping for a show 6/17
Current macros 177p/77c/18F
Cardio: 2, 60 minute sessions 6 days a week
What about workout? Should you lower volume or intensity? Or keep progressing?or not workout at all?
I've been on very large caloric deficit but still not loosing weight my caloric intake is around 1200 i want to take a diet break and want to fix my metabolism...should i keep on taking the same calories i.e 1200 after diet break or slightly increase a bit what you recommend?
I've been on a 2,000 calorie diet for 4 weeks now... Did refeeds on weekend. I work my ass off, run 4 times a week and hit the gym 4 times a week with heavy weights. (People give me looks) Got a small amount of waist section fat to lose and have already made great progress. Should I diet break next week or continue with the 2,000 calorie diet for another month before the diet break?
what is your take if a person is for 6 months on contest prep and there are 4 months to go. i feel like beat up and tired all the time. is there a dietbreak necessary or even take off workout for few days. i do a refeed once a week
Hi Paul. I dieting 8 weeks. I weight 70kg, now 67.5kg. (170cm) currently 160p/150c/40f. one refeed 160p/250c/40f, 3-4 weight training, 4x liss cardio 30min (I feel very bad after hiit) I feel strong, have a new PRs. 3 weeks no changes in weight, but I feel very hungry all the time and binge eating are more often. what you proposing? thank you
Carbs 300g protein 150g fat 15g
Total calories intake 1900 calories
Training routine
Push + 2 sessions of 30mins cycling
legs + 2 sessions of 30mins cycling
pull + 2 sessions of 30mins cycling
Active rest day =arms training +2 sessions of 45mins cycling
Current weight is 69.1kg
Start off from 77kg on 1 March
First show on 7th September WNBF Pro qualifier Singapore
Second show on 15 October
I am 174cm
1100-1300, 130-150p, 80-120c, 25-40f.. lifting or crossfit 5 days a week and mod-higher steady state/sprint intervals heart rate up for 15-30 min 5-6 days a week... weighing 140-145, I'm 5'4.5 very muscular but would like to lean down. Been a figure competitor for 3 years and now crossfit competitor for 2. I'm 22 years young, been on a diet for the past 8 months. Help🙏🏻
I would use 130p/180c/50f for an entire week, your calories very low for someone who is active.
Paul Revelia Thank you so much! I started at 1800 back in April and saw results doing the "renaissance periodization" diet and now stuck and feeling as though going into opposite direction. Completely agree I'm under eating just lost where I should start now.
I'm very similar to you right now, eating a bit more but feel like im just stuck.
any tip for a skinny fat person to first drop body ft before lean bulking or does it matter? Been cutting for a few months and my abs still don't appear been eating 1800 cal 120 protein,150g carbs, 50 fat. Doing 3x week weight and 2 day steady state. Males 5.6, weight 144 lbs.
FAT LOSS:
Start 60kg (TDEE 2015 cals): 25% deficit = 1511 cals: 132 P / 113 C / 59 F. 2x30min/week LISS cardio + 4xworkouts/week.
Today (35 days later) 56.9kg, same deficit and macros. 2x45min/week LISS cardio + 4xworkouts/week.
About to start my diet break today (for 1 week), but I'm afraid I don't know wich maintenance calories should I use. Help?
Thanks for the content!
What’s a long period of time of dieting (calorie deficit) considered to be?