The Gym NerdDec 19, 2023

That's it. 3 weeks of #diet have passed the #experiment is over.

Like expected the difference is not that big, but I'm happy with the results. In weight I dropped from 89kg to just below 86kg. So what comes now? The most important part of a sustainable diet is to know what comes after it.

If you want to know what my plans are read on...
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#bodybuilding #gym #weightloss #gn2023dp

Show threadThe Gym NerdDec 19, 2023

First of all my diet in the last 3 weeks looked as the following:
Week 1: 1000 kcal deficit per Day
Week 2: 800 kcal deficit per Day
Week 3: 700 kcal deficit per Day

This is an enormous deficit and actually this is kind of unsustainable. But for me it was ok because I wanted to test out my limits. And to make it clear: that was like 1400kcal in total for a day in week 1. Don't eat like that unless you know your body really well.
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Show threadThe Gym NerdDec 19, 2023
While dieting keeping performance in the #gym high is NR.1 priority for me. If you don't use your muscles it's the first thing that gets digested when starving. So not only training but also hitting target muscle and overloading it.
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Show threadThe Gym Nerd
But at some point. (For me it started the last days) it is simply not possible to maintain performance on an constant deficit. That's why I will implement a #dietbreak until the holidays are over. In this time I will eat more but also I will be more active, since I took my time off work for the rest of the year. But still I don't plan to #overfeed or something.
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Dec 19, 2023 at 6:40amMastodon for Android
Show threadThe Gym NerdDec 19, 2023
So finally there is also the long perspective. For this I plan to go back to a diet system in which I will have a constant deficit during the week of around 500kcal and allowing me to eat more or #refeed at the weekend. Even if it's not the most effective way of doing things it worked for me in the last year very well, because it is so convenient to integrate into my life. And in the end this is what sustainability really means. You need to be able to stick to it in the long run.
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