Losing weight to fast?

6 foot 182, 2300 calories workout days, 2100 non workout days. Cardio every monring for 45 at 75% and twice on non workout days. I found that 2 weeks ago with a full out cheat day I lost 1 1/2 pounds the following week, with a 8-12 hour cheat of only fat free items I lose 2 1/2 and if I do not cheat or refeed I lose 3+. What are the "losing too fast" parameters", are their any. I had a 10 hour fat free binge this past Satruday and today "Monday" I feel tto flat and not pumped like the days after the full blown cheat day.

I'd say the limit is about 2lbs per week. But Maybe you are losing water as well after a cheat day. Its really personal, if you find yourself losing muscle, you gotta bump up the cals a bit.

Would ading some oats and eggs whites instead of P/F about 3-4 hours prior to lifting be beneficial? Also, I was thinking about adding some oats on non workout days but I am not sure where to add that meal. I do cardio in the morning and around 5 o'clock on non workout days so I was thinking maybe eating carbs around noon.

If you want to add Oats Pre Workout that would be a very good idea:

iming of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.

Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR.

Department of Surgery, University of Texas Medical Branch, Galveston, Texas 77550, USA. [email protected]

The present study was designed to determine whether consumption of an oral essential amino acid-carbohydrate supplement (EAC) before exercise results in a greater anabolic response than supplementation after resistance exercise. Six healthy human subjects participated in two trials in random order, PRE (EAC consumed immediately before exercise), and POST (EAC consumed immediately after exercise). A primed, continuous infusion of L-[ring-(2)H(5)]phenylalanine, femoral arteriovenous catheterization, and muscle biopsies from the vastus lateralis were used to determine phenylalanine concentrations, enrichments, and net uptake across the leg. Blood and muscle phenylalanine concentrations were increased by approximately 130% after drink consumption in both trials. Amino acid delivery to the leg was increased during exercise and remained elevated for the 2 h after exercise in both trials. Delivery of amino acids (amino acid concentration times blood flow) was significantly greater in PRE than in POST during the exercise bout and in the 1st h after exercise (P < 0.05). Total net phenylalanine uptake across the leg was greater (P = 0.0002) during PRE (209 +/- 42 mg) than during POST (81 +/- 19). Phenylalanine disappearance rate, an indicator of muscle protein synthesis from blood amino acids, increased after EAC consumption in both trials. These results indicate that the response of net muscle protein synthesis to consumption of an EAC solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg.

As for carbs on your off day, may in the am to get your energy up throughout the day and then maybe after you 2nd session.