Goi's Fitness Forum

Okay so i was thinking some of them say 20% or 250 cals cut each time.
If lets say i were to get to the lowest weight - say week 1 i'm 90kg, then moving on i'm 85kg
Should i take the latest weight - 5% and move on from there?

Won't that be a rational number since you're getting lighter hence using lesser calories? Just a thought.

i think i read before that you should always use the initial weight you started off from. im doing that. =D

post link leh..never explain why..

MEasure the calories that u need at the start.

Do your testing every week. Use either a weighing machine or BF caliper test. Up to u.

Only if there is no change between 2 weeks, then reduce the cals. This means, u shd start off with as high cals as possible, so that u dont end up too low in the end.

How much to drop depends on a few things. Firstly, are u exercising the same way every week? And, are u eating the same way day by day? This helps to make it easier.

When u have a cardio component, dont need to decrease cals too soon. Just increase the cardio sessions by 5 mins. When cardio reaches 45mins, then do your first calorie drop. DRop about 200kcals also can. Again, your day to day meals must be consistent to make this change doable.

but won't it make sense to based you limits according to your current weight rather what you started?
Considering that you may have lost LBM hence metabolic requirements have lessen than before?

you try lo, work den tell us

will try if there's plateau but will see how it goes.
gathering opinions first to see if its advisable.

As u would have realised from any diet, it is very hard to tell exactly how much calories u need. Thus, we follow the protocol as above. As long as u are losing abt 1 to 2 lbs per week, and not too fast, then all is ok. Just maintain what u are doing. Once it stalls, then increase cardio lor. 45mins max for cardio, then drop cals.

If fat loss is your main goal, you can work on a caloric intake that is sufficient to support only lean body mass for excercise. This makes much more sense to me cos not forgetting that while working out, you'll put on lean tissue mass and you want the body to use fat as the main source of energy. One very good system that will help the body utilise lipid more effectively is..... you guessed it The Zone........
It only takes less than 2 weeks in the Zone to feel and see the difference.

lol yeah my approach wld be similar to sufian's, if theres cardio and fat/weightloss has stalled, increase it by five mins the following session and maintain for a week, continue to increase by five mins each time it plateaus to a max of 45mins each cardio session, then decrease calories.

but honestly, it sucks being a cardio bunny.

I prefer to just whack HIIT all the way, or high intensity training like the 300 stuffs. Not long more to go.. Endure.

Sufian wrote:but honestly, it sucks being a cardio bunny.

yah man...!