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Weight Loss phase length??

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  • Weight Loss phase length??

    Hello! This is my first post and I’ve got a question about weight loss phases, since I’ve been trying to lose weight and keep it off for quite some time and really made awesome results the past few months. I kind of want to give you guys all the details, so I hope this will make sense!

    I’ve been cutting for a little less than two months, I’ve gotten stronger (thanks to the bridge) and I’ve been steadily losing weight. I started my weight loss mid-October (@190lbs 5’8.5) with 12-1300 calories, 185g of protein, 120g of carbs, 30g of fats, currently weigh 179lbs. I have an active job so I’m almost always moving around. However Thanksgiving, leftovers, and my Birthday (I know, terrible circumstances lol) rolled around and I’m holding onto some weight, which is making me think about entering a maintenance phase after 12 weeks?

    I have heard that a weight loss phase should last for the longest of 12 weeks, then enter a maintenance phase for the same amount of time, then after that period decide to either lose more weight or whatever. I was wondering if that is really true?

    TLDR; Should you enter a maintenance phase equal to the amount of time you were in a cutting phase (1:1 ratio) or if it would yield the same results to just lose weight until you’ve reached your goal weight/physique then enter your maintenance phase?

  • #2
    Where did you hear that?

    If you want to lose more weight and you feel like you can maintain focus then go for it. If you'd like a break take one. There's nothing magic about 12 weeks.

    Comment


    • VinnyG
      VinnyG commented
      Editing a comment
      I was watching lectures on RP YouTube channel and that seemed to be the highest number of weeks before you should take a step back before it affects your mentality. So I was getting a little nervous about it because I’ve been a “yo-yo” dieter before when I was more uneducated.

  • #3
    I don't know where you heard it, but it's not the truth. The most important things are nutrition, workout, and regularly. Nutrition is 80% of your success. You have done a good job, but it seems like you are eating less than you need, do you count your deficit right?

    Comment


    • VinnyG
      VinnyG commented
      Editing a comment
      I got the fat loss/maintenance phase length from a few lectures on RP’s YouTube channel.
      You got me thinking maybe my math game was weak LOL, so I recalculated, I used the BMR formula 10x(kg of body weight)+6.25x(height in cm)+5x(age). Which, before, gave me 1888 calories. After doing it just now it gave me 2001 calories, so it wasn’t super far off. Also when I used 1888 as maintenance to create my deficit, I only subtracted 400 calories, so in the end I don’t think it mattered. Do you think I should have been eating more? I didn’t have problem with performance or anything? Although I do have an unhealthy relationship with sweets (I’ve gotten much better at it, allowing myself a couple grams for semi sweet chocolate chips in my yogurt oak mix). Alas What were/are your thoughts?

  • #4
    The only really specified length of time is at least 2 weeks on induction. After that it is by preference, weight, and carb tolerances. You need to do 2 weeks of strict induction at the begging and you can then stay in Phase 1 https://realweighttraining.com/nitri...st-experiences until you get 10 - 15 lbs from goal weight or you can move into phase 2 if you feel you need a little more variety and can tolerate a slower weight loss. Phase 3 is about 5-10 lbs from goal and phase 4 is lifetime. At any point in the journey you may find that you have reached a point where you can not have any more carbs without gaining weight.

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