Am I cutting too fast?

[FH93]

You've almost certainly retained all your muscle up until now (because of the initial loss of water), but if true fat loss had proceeded at > 1 kg/wk (i.e., 1,100+ kg/day deficit) you'd definitely have lost muscle even on gear. This is based on data from IFBB competitors, looking at weekly rates of fat loss during a 16-week prep to reach stage ready b.f. (4% in men after 16 weeks, for you, rounded up to 20% initial b.f. as a middleweight competitor). From here, if you are (rounding down a bit to 12% b.f. and 87.27 kg) to lose weight at > 0.45 kg/wk (i.e., ~500 kg/day deficit), expect some muscle loss.

Thank you. I will adjust my caloric intake to reduce the rate of loss.

 

[MisterSuperGod]

Why would I add olive oil? It's wasted calories.

And whole food is better how? In what context? That's a pretty sweeping statement that doesn't give any specifics. I know whole food is generally more nutritious and satiating, but I don't have issues with nutrients or satiation, so there's no need to change to whole food for that. Especially since chicken breast and rice is far from nutritious as is.

The point you made is that I needed a higher amount of protein, so in that context whole food isn't necessarily 'better' than what I currently eat.

Whole foods contain micros that you won't get from a powder. i'm guessing that's why every powder container states not to use it for weight loss? Could be. Could be something else entirely.

In theory i suppose you could supplement those missing micros that you're not getting from your protein powder.

 

[FH93]

I think I'm going to add another 50% chicken to my chicken potato egg and vegetable recipe and see how that works for me.

 

[Rido]

Why? Protein powder stimulates MPS much better than whole foods, and it's the cheapest source of protein there is, plus it's what allows me to have protein oats and the extra protein in the Greek yogurt and bran cereal. Not to mention steak is expensive. I'd eat it every day if I had the cash.

My protein division is relatively even, 25, 46, 55, 46, 65. I could split the yogurt into two servings for 32g each however to get it a bit more even.

I used to eat plenty of rice, but I switched to potatoes as they're more satiating and higher in nutrition. As for olive oil, my wife makes butter herself and I use that in cooking.

I feel similar about protein powder. To me it's considered food.

I eat alot of meat but i may use protein shakes as a hunger filler or a snack.

 

[AbstractMind]

When I was poor a majority of my meals were some type of cereal and a protein shake. It wasn’t optimal but it worked. Lmao.

Or eggs and oats lol

The reason they’re telling you that whole food is better is because it’s satiating… filling.. (and yes it has more
Micronutrients) - on a cut you want whole foods, you don’t want to drink your calories. Once you get deep into the cut and start getting real hunger you will see what I mean.

 

[malfeasance]

After seeing your picture from yesterday

Fastest way to look my best?

I'm gonna stop my cut where it is now, for varying reasons, but I want to know what I can do within a week (because I'm about to have a week off my manual labour main full time job, but will have all that free time to be in the gym) to get into the best possible shape (for my current physique)...

thinksteroids.com

Yes, you are cutting too fast. You are pretty lean. Slow it down. You mentioned 1.5% of body fat a week. Too much at this stage (as opposed to right at the beginning of a cut).

 

[malfeasance]

I guess I can just either add in an extra serving of my potato chicken egg and veg as it's got a good calorie to protein ratio, or I can bulk it with more meat and veg, and reduce the potatoes some, but considering how consistently I'm losing weight at this speed, I can afford to slow it down with an extra meal.

Did you add another meal with meat?

 

[malfeasance]

When I was poor a majority of my meals were some type of cereal and a protein shake. It wasn’t optimal but it worked. Lmao.

Or eggs and oats lol

The reason they’re telling you that whole food is better is because it’s satiating… filling.. (and yes it has more
Micronutrients) - on a cut you want whole foods, you don’t want to drink your calories. Once you get deep into the cut and start getting real hunger you will see what I mean.

Impressive avatar back double bi shot.

 

[AbstractMind]

Impressive avatar back double bi shot.

Trying to get like you, Malfeasance

 

[malfeasance]

I wish my back double bi looked like that. Good job.