Quote:
|
I've dropped roughly 10lbs in the last two months, but for the last 2-3 weeks I've been at the same wieght, and its starting to piss me off. Here is the break down:
|
Matt, you shouldn't stay under maintenence for such a long spell. I've lost almost 20 lbs before I decided to increase my cals. It's really the only way to keep your thyroid happy. I wouldn't go more than 8-10 weeks in a deficit before hitting maintenence. In fact, I'm a big advocate to NOT creating a big deficit, but instead just work harder. You'll find strength continues to improve, and weight will eventually come off, but sparing more muscle in the process.
In your case, nothing special needs to be done. Just balanced ratios of food to get the fat off. It's really not until you hit 12-14% before something more drastic typically needs to be done (ie. keto, carb cycling, ect). That means you'd do well eating balanced meals of pro/fat/cho on each day. Training days could have all six meals with some carbs in it. Nontraining days, if you're eating 6 meals, the first three could include carbs, the rest just pro/fats.
In regards to cardio, it's not just used to burn cals. You're increasing your metabolism for the rest of the day. And more to the point, if you're taking in 30 grams or so of BCAA's precardio, then you have absolutely noting to worry about muscle wise. Additionally, if you're really lifting heavy, then I'd recommend a simple 45 minute brisk walk on your following off day. HIIT is great as well, but remember that it DOES have an impact on your CNS, so tread those waters carefully.