I am Losing too fast!!

[Alphatier]

Ok so as some of you may know Im currently cutting(following a low-carb diet). It's going good so far, but I already lost 6-10 lbs in 3 weeks. I'M LOSING WAY TOO FAST. Thou strength is still up(that's whats so confusing). So I need your help, should I up calories or lower cardio intensity(I do cardio on an empty stomach) ??

Example of Low-Carb Day:

Tuesday 7th of April 2009
7:30 AM
5 Egg whites
1 whole Egg
1 Scoop Whey
1/3 Cup Instant Oats in water
Cal: 455 Pro: 54g Carb: 27g Fat: 8g

9:45 PM
1 Scoop Whey
45g Almonds
Cal: 450 Pro: 43g Carb: 5g Fat: 27g

12:00 PM
1 Can Tuna
3 Tsp Virgin Olive Oil
Cal: 260 Pro: 31g Carb: 0g Fat: 15g
3:30 PM
150g Inside Round Steak
2 Tsp Virgin Olive Oil
Cal: 370 Pro: 40g Carb: 0g Fat: 18g

6:00 PM
100g Sole Fillet
200g Broccoli
2 Whole Eggs
15g Almonds
Cal: 450 Pro: 40g Carb: 15g Fat: 20g

8:00 Workout
9:30 PM PWO meal
2 Scoops Whey
Cal: 300 Pro: 65g Carb: 4g Fat:2g

10:00 PM
1 Can Tuna
2 Tsp Virgin Olive Oil
Cal: 260 Pro: 31g Carb: 0g Fat:15g
Totals:
Cal: 2,500 Pro: 289g Carb: 50g Fat: 105g









Example Carb-Up Day:

Friday 10th of April 2009
11:00 AM
8 Egg whites
2/3 Cup Instant Oats in water
Cal:440 Pro: 36g Carb: 54g Fat: 6g

1:00 PM
6 Slices Turkey Breast
2/3 Cup Instant Oats in water
Cal: 440 Pro: 36g Carb: 54g Fat: 6g

2:30 PM Workout

4:00 PM
200g Fish
2/3 Cup Instant Oats in Water
Cal: 460 Pro: 36g Carb: 56g Fat: 9g

6:00 PM
200g Fish
2/3 Cup Instant Oats in Water
Cal: 460 Pro: 36g Carb: 56g Fat: 9g
8:30 PM
200g Fish
250g Sweet Potato
Cal: 370 Pro: 41g Carb: 52g Fat: 3g

12:00 AM
6 Egg whites
2/3 Cup Instant Oats in water
Cal: 430 Pro: 34g Carb: 54g Fat: 6g

Totals:
Cal: 2,600 Pro: 220g Carb: 326g Fat: 39g (Yes I love Oats lol)

Cardio:
45 Minutes + 3 Minutes Warm-Up & 5 Minutes Cool-Down
I always switsch between 12 Degrees 4 Mph & 8 Degrees 4.5 Mph
6 Times/ week (I don't do cardio on the day I train legs)!

So I'm looking for some suggestions

[jamyjamjr]

Ok so as some of you may know Im currently cutting(following a low-carb diet). It's going good so far, but I already lost 6-10 lbs in 3 weeks. I'M LOSING WAY TOO FAST. Thou strength is still up(that's whats so confusing). So I need your help, should I up calories or lower cardio intensity(I do cardio on an empty stomach) ??

Example of Low-Carb Day:

Tuesday 7th of April 2009
7:30 AM
5 Egg whites
1 whole Egg
1 Scoop Whey
1/3 Cup Instant Oats in water
Cal: 455 Pro: 54g Carb: 27g Fat: 8g

9:45 PM
1 Scoop Whey
45g Almonds
Cal: 450 Pro: 43g Carb: 5g Fat: 27g

12:00 PM
1 Can Tuna
3 Tsp Virgin Olive Oil
Cal: 260 Pro: 31g Carb: 0g Fat: 15g
3:30 PM
150g Inside Round Steak
2 Tsp Virgin Olive Oil
Cal: 370 Pro: 40g Carb: 0g Fat: 18g

6:00 PM
100g Sole Fillet
200g Broccoli
2 Whole Eggs
15g Almonds
Cal: 450 Pro: 40g Carb: 15g Fat: 20g

8:00 Workout
9:30 PM PWO meal
2 Scoops Whey
Cal: 300 Pro: 65g Carb: 4g Fat:2g

10:00 PM
1 Can Tuna
2 Tsp Virgin Olive Oil
Cal: 260 Pro: 31g Carb: 0g Fat:15g
Totals:
Cal: 2,500 Pro: 289g Carb: 50g Fat: 105g

Example Carb-Up Day:

Friday 10th of April 2009
11:00 AM
8 Egg whites
2/3 Cup Instant Oats in water
Cal:440 Pro: 36g Carb: 54g Fat: 6g

1:00 PM
6 Slices Turkey Breast
2/3 Cup Instant Oats in water
Cal: 440 Pro: 36g Carb: 54g Fat: 6g
2:30 PM Workout

4:00 PM
200g Fish
2/3 Cup Instant Oats in Water
Cal: 460 Pro: 36g Carb: 56g Fat: 9g

6:00 PM
200g Fish
2/3 Cup Instant Oats in Water
Cal: 460 Pro: 36g Carb: 56g Fat: 9g
8:30 PM
200g Fish
250g Sweet Potato
Cal: 370 Pro: 41g Carb: 52g Fat: 3g

12:00 AM
6 Egg whites
2/3 Cup Instant Oats in water
Cal: 430 Pro: 34g Carb: 54g Fat: 6g

Totals:
Cal: 2,600 Pro: 220g Carb: 326g Fat: 39g (Yes I love Oats lol)

Cardio:
45 Minutes + 3 Minutes Warm-Up & 5 Minutes Cool-Down
I always switsch between 12 Degrees 4 Mph & 8 Degrees 4.5 Mph
6 Times/ week (I don't do cardio on the day I train legs)!

So I'm looking for some suggestions

this is a low carb diet??????????????????????????

do you remember what your tdce is??? i dont remember if i helped you with that...

why not run a 40 40 20 split???

[Alphatier]

Why is it not a low carb diet??

TDCE = approx. 3,00 cals.

40 40 20?

[jamyjamjr]

300g protien 40%
300g carbs 40%
66g fats 20%

of your daily total daily %.. if you wanna cut i would go 300, 250, 50.. if you wanna preserve muscle, follow the 300 300 66

[Alphatier]

Oh really? If that's low, what would you say is a high carb diet???

[jamyjamjr]

Oh really? If that's low, what would you say is a high carb diet???

well, theres a keto diet.. ketosis occurs when your body does not recieve any carbs.. keeping your carbs under 30g-80g is a low carb diet.. not 326g of carbs a day...

[Alphatier]

365g is on my Carb-up Day. I listed 2 Diets.

The first one is low carb which i follow 3 days in a row, and the second one i listed is carb-up day which is every forth day. So a 3-1 split.

I'll edit the post and make it clearer!

[jamyjamjr]

hahahaha... shows i spend too much time on this shit... my bad bro...

[jamyjamjr]

well, now that i have my shit straight, do you have a good refeed schedule set up?? whats it lookin like?

[jamyjamjr]

btw, i dont think u'd have an issue adding another 200kcal a day on both days... just divide it into pro/carb on carb up days and pro/fat on carb down days

[Alphatier]

hahaha yeah if I saw 365g I would've been confused too lol.

what do you mean with refeed schedule? sorry lol

oh so you think I'd still be good consuming 2,700 cals/day??

[jamyjamjr]

did i say refeed??? lol.. what i mean is what's your carb up and down schedule... sorry bro, my brothers bday last night.... long, long night...

[Alphatier]

you mean the split? I'm doing 3 days low carb and 1 day Carb-Up (3-1)!

If this is not what you're looking for then I guess I'm too dumb(or tired) to understand lol.

[jamyjamjr]

nope, that's exactly what i was looking for..... everything looks good, just up your kcal by 200 and pay attention to your weight...

[Alphatier]

Allright bro, thanks for your help, you're a great member here, especially on the diet section.

Take it easy!

[alpmaster]

I don't see what the random need for an extra 200kcal is, but if you're going to, do it with +50g protein. But that's an excellent diet plan and carb schedule. I've tried the 3-1, along with various low, med, high splits. I use the low, mid, high for a little bit, but the 3-1 definitely helps get you cut down. Always hard on that last day, but man when you get to the carb day it's all worth it.

[jamyjamjr]

he's losing bodyweight a bit too quickly.. i wouldn't say that's a random need...

[alpmaster]

You will make great results in the first month of a cutting cycle. It's the latter weeks that fat loss slows down and muscle catabolism speeds up, that is when you should be watching how much you lose. The first three weeks you are shedding a lot of water and a good amount of fat. Your diet is close to perfect, I don't think you should be too worried.

To be honest, I'd probably do something with the cardio. First 4 weeks I'd do 25-30 mins AM, 20-25 mins post workout. Increase in the latter weeks depending on lbs lost, BF%, and the good old mirror.

[jamyjamjr]

You will make great results in the first month of a cutting cycle. It's the latter weeks that fat loss slows down and muscle catabolism speeds up, that is when you should be watching how much you lose. The first three weeks you are shedding a lot of water and a good amount of fat. Your diet is close to perfect, I don't think you should be too worried.

To be honest, I'd probably do something with the cardio. First 4 weeks I'd do 25-30 mins AM, 20-25 mins post workout. Increase in the latter weeks depending on lbs lost, BF%, and the good old mirror.

u forgot the part where he's losing muscle.......

you shouldn't be losing anything more then 2lbs a week if you wanna keep it healthy...

but to each his own...

[alpmaster]

Have you tried a cutting cycle? The first 2 to 3 weeks, you'll lose weight relatively quickly. I'd imagine it to be hard to lose 3 lbs in the first three weeks of cutting. Much of the first weeks will be water and fat, muscle catabolism is a given but the effects are greater the longer you cut and the fat/muscle ratio of weight lost changes from week to week, not assuming you are on AAS.

[M302_Imola]

I like the way your diet is setup, the 3 low days and then 1 carb up day following. You might try upping the carbs a little bit on your low days. Instead of 50g maybe bump it up to 100g. I personally have 150g of carbs on my low days and 350g on my carb up days and still have no problem shedding the weight (but never more than 2lbs a week). That being said, upping your carbs 50g should add another 150cals as well which I think would be beneficial.

Simply put, if you are losing to much weight to fast you must adjust either your diet or cardio regiment. If you like you diet as it is, then reduce the cardio. If you like your cardio regiment then adjust the diet. But one thing you don't want to do is adjust both of these variables at the same time.

[jamyjamjr]

Have you tried a cutting cycle? The first 2 to 3 weeks, you'll lose weight relatively quickly. I'd imagine it to be hard to lose 3 lbs in the first three weeks of cutting. Much of the first weeks will be water and fat, muscle catabolism is a given but the effects are greater the longer you cut and the fat/muscle ratio of weight lost changes from week to week, not assuming you are on AAS.

is this a diet that you follow??

is that you in your avi???

i guess we can both express our opinons, i wouldn't wanna shy you away from that, we'll let the people decide which way to go with things...

[alpmaster]

is this a diet that you follow??

is that you in your avi???

i guess we can both express our opinons, i wouldn't wanna shy you away from that, we'll let the people decide which way to go with things...

Yeah that's me, freshman year of college, in 2006.

Honestly, I think he's fine. If he's losing 2+lbs every week from here on out, I'd say yeah, throw some more kcals in the mix. But you can expect a big decrease in weight in the first week. To each his own, just giving my take on it, since I've done a few cutting cycles.

[jamyjamjr]

Yeah that's me, freshman year of college, in 2006.

Honestly, I think he's fine. If he's losing 2+lbs every week from here on out, I'd say yeah, throw some more kcals in the mix. But you can expect a big decrease in weight in the first week. To each his own, just giving my take on it, since I've done a few cutting cycles.

yea, i know about that ideology, but the safest way iv been taught to cut is 2lbs a week, anything past that and you risk muscular atrophy, even in the first week (though water loss can be accounted for)... better to play it safe.,. it takes sooo much more time and effort to put that muscle back on

[Rockstar1990]

my suggestions, every needs to stop with the low carb bullshit! lol

i see people doing four times as much as i am doing and i still loose weight and keep muscle

1 to 2 pounds per week is ok but do go over

you just want to creat a 500 calorie deficiency a day for healthy fat lose so eat whatever you calorie intake is to maintain then create the deficiency with exercise

I only run 3 days per week in the morning on an empty stomach and am loosing fat so anything is possible. I eat carbs every meal, even before bed.

[M302_Imola]

my suggestions, every needs to stop with the low carb bullshit! lol

i see people doing four times as much as i am doing and i still loose weight and keep muscle

1 to 2 pounds per week is ok but do go over

you just want to creat a 500 calorie deficiency a day for healthy fat lose so eat whatever you calorie intake is to maintain then create the deficiency with exercise

I only run 3 days per week in the morning on an empty stomach and am loosing fat so anything is possible. I eat carbs every meal, even before bed.

every heard of different body types, (ecto,endo,meso)? Different strokes for different folks. Also, I truely believe some people are more carb sensitive than others. So, you can't just make the bold statement "low carb diets are bullshit". Truth is, what works for you might not work for someone else.

[alpmaster]

my suggestions, every needs to stop with the low carb bullshit! lol

i see people doing four times as much as i am doing and i still loose weight and keep muscle

1 to 2 pounds per week is ok but do go over

you just want to creat a 500 calorie deficiency a day for healthy fat lose so eat whatever you calorie intake is to maintain then create the deficiency with exercise

I only run 3 days per week in the morning on an empty stomach and am loosing fat so anything is possible. I eat carbs every meal, even before bed.

No one has the same genetics.

[Probably]

lol dude wat the phuck? thats not low carb, and if u are losing fat then just dont complain, i would rather be thinking how to make it faster

[alpmaster]

lol dude wat the phuck? thats not low carb, and if u are losing fat then just dont complain, i would rather be thinking how to make it faster

Trying reading closer next time.

[Alphatier]

lol dude wat the phuck? thats not low carb, and if u are losing fat then just dont complain, i would rather be thinking how to make it faster

Really shows how much you know about bodybuilding. Losing even faster than that would result in muscle loss, which I'm certainly not looking for. But hey, maybe you could try a faster way and let me know what happens, eh? Ans yes this IS a low-carb diet.

[jamyjamjr]

Really shows how much you know about bodybuilding. Losing even faster than that would result in muscle loss, which I'm certainly not looking for. But hey, maybe you could try a faster way and let me know what happens, eh? Ans yes this IS a low-carb diet.

well, technicaly its a carb cycling diet... but yea, u'v got the right idea..

[Alphatier]

well, technicaly its a carb cycling diet... but yea, u'v got the right idea..

lol yeah you're right, it works on the same concept thou!

[hankdiesel]

How do you figure the almonds only have 5g of fat?

[Godson]

i may be incorrect
but doesnt 3 tablespoons of virgin olive oil have way more fat than 15gs ?

one tablespoon of my extra virgin = 14g of fat

[jamyjamjr]

well then, i cant sit here and double check everyones macros.. if your to dumb to read nutrition facts, then there's no helping you in the first place

[Alphatier]

i may be incorrect
but doesnt 3 tablespoons of virgin olive oil have way more fat than 15gs ?

one tablespoon of my extra virgin = 14g of fat

1 Tablespoon = 3 Teaspoons. So yeah I'm not off with 15g of fat

[Alphatier]

How do you figure the almonds only have 5g of fat?

It's 27g of Fat?

[Alphatier]

well then, i cant sit here and double check everyones macros.. if your to dumb to read nutrition facts, then there's no helping you in the first place

I read every nutrion label correctly, but people don't seem to understand how I posted the macros? And no I'm not too dumb to read them....

[chitownhoker]

If this is your first three weeks, i would say you have lost just about the right amount of weight...if anything, i would up the pro 50-75 each day to get extra calories...but after the first 4-6 weeks you will see that it more than likely will slow down

what i experienced on mine was intense weight lose in the firt 4 weeks, about 18pounds, no loss of strength, then the next 4 weeks i lost about 10, and lost a lot of strength. I would continoue with this diet and see where it takes you and re-evaluate it at about 6 weeks into it