Hi There,
A good friend of mine has lost 120 lbs over the course of the last 15 months. He committed himself to a large caloric deficit, ate mostly single ingredient foods, and tracked everything diligently on MyFitness pal. He has worked out intensely in his home 6 days a week with a combination of weights, calisthenics, and high intensity circuit training. Here are his results
Age: 42
Sex: Male
Height: 5’8
Starting Weight: 300
Current Weight: 178
Starting Waist: 60 inches
Current Waist: 35 inches
Caloric Average for past 12 months: 1350
Obviously this is a huge success! He would like to get to approximately 13-15% bodyfat (current estimate of about 17%). However, over the last thirty days, his weigh/fat loss has slowed and his mood and sense of well being have started to worsen. He also suspects he is starting to lose muscle mass.
I have never actually worked with someone in this situation after such a long and successful diet. My sense is that a diet break is probably advisable, although, from a “calories in calories out” out standpoint, I am unable to explain to him why going up in calories could be beneficial. What is the logic behind diet breaks in the context of CICO, and how would you suggest he proceeds with his weight loss journey if that is what he is motivated to do.
Thanks!