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DesktopWeb FormText   brawn : nutrition session 2Tue, 04 Nov 2008 21:08:40 GMT # 

weight loss first. i've been doing 40% carbs, 40% protein, 20% fat. the nutritionist recommended i switch to 35% carbs, 40% protein, and 25% fat. continue with the 500 calorie deficit, with a maintenance day each week. do this for 6 weeks, and then have 2 weeks of maintenance. for maintenance, the percentages would be the same as fat loss, without a caloric deficit.

i've been on weight loss for 8 weeks, so she would prefer for me to immediately go into maintenance mode for a couple weeks. i'm actually going to ignore this for now and see if i can go for 3rd month by switching to low reps for the last month. also, because i'm potentially close to my goal. it all comes down to what my next (official) bodyfat percentage measurement is. if its close to 12%, then the goal is close (at 210 lbs), so i'd continue weight loss for this month. if it's closer to 15%, then i'd go into maintenance mode for a couple weeks, then reduce calories for the final 6 weeks of this year (at 205 lbs).

now to weight gain. first, she really did not like how i had radically changed from a caloric deficit, to a surplus, and back to a deficit (we're talking 1000 calorie shifts). my body didn't seem to like it either (i.e. i felt starved for a couple weeks). instead, i should have made gradual changes. the new plan is to do 2 weeks of maintenance calories at fat loss percentages (35% carbs, 40% protein, 25% fat). then do 2 weeks of maintenance calories at weight gain percentages (43% carb, 37% protein, 20% fat). then 2 weeks with a 250 caloric surplus at gain percentages. and then 2 weeks with a 500 caloric surplus at gain percentages. at that point i'd need to evaluate bodyfat percentage vs lean muscle gains to see what i should do next. if i were to go back to weight loss, i'd need to gradually reduce calories to a deficit.