How efficient was my cut and other misc questions

Nutrition Q&A [Moderated]
1

Age: 24 Asian
Bw: 99.5kg
Height: 187cm

  1. After 10+ weeks or so I managed to cut from 110kg to 99.5kg. I have also reduced my waist circumference from 39.5 or so inches to 35 inches. However I noticed that my weekly weight loss is perhaps around 0.8kg which is more than your recommended 0.25-0.5kg. Given that weight lost / inches lost is around 4.8-5, was the amount of fat loss optimized?

  2. I plan to stay the course and cut to maybe 93-95kg, which would prob put my waist at 33 inches. After that Im gonna slowly bulk and cut between 95 and 100. Sounds good?

  3. Do the effects from bad stress workouts have a time lag? If for e.g. I did RPE 11 sets, is it possible that the next few workouts would feel fine only for my training to crash after? Or does it tend to be immediate?

2

AG,

Looks fine to me overall and I don’t think that I’d expect or predict poor training secondary to hard training as a general rule.

-Jordan

3

What about poor sleep or diet for 1-2 days? How long does it take for us to notice its effects on our training? Or is it too hard to say for sure?

If I only had 5 hours of sleep, does it matter if I train immediately, or only train after a 3 hour nap to regain my lost sleep time?

4

I don’t think that those are useful narratives to use, as acute performance can vary wildly irrespective of sleep or diet. Naps can be helpful, though I wouldn’t recommend taking a 3 hour nap before you train. At the end of the day, it’s just lifting weights and many of the days will be “just punching the clock” and not PR performances.