Hello Jordan,
I have been dieting for more than 6 months, at calorie deficit producing a consistent 0.3lb/day weight loss. Recently, I had a 15%-20% fairly rapid drop on all of my main lifts. There are various things that I could attribute it to, but I thought that I should look over my diet at the same time. What I eat:
Breakfast: 40g oat groats, skim milk, whey shake (120 cal/25g protein), 5g creatine
Lunch: 2 eggs, 2 strips bacon, whey shake
Dinner: 200g rye soda bread, large bowl of steamed vegetables, whey shake
Are there any nutrients that I should be giving more attention to?
I can give more detail on stats, training, weight history, etc., but I didn’t want this to be one of THOSE posts.
Sounds like you’re losing weight very quickly and while I would usually attribute performance decrease to programming and not weight loss rate, a very fast rate can be contributory. That said, if losing weight to improve your health is a higher priority than how much weight you can lift, maybe that trade off is worth it.
Thanks, Jordan. I expect that it’s more on the programming side. I added chin-ups and pull-ups when I hit 270lb or so, and I worked them up pretty quickly (to sets of ten pull-ups now that I’m at 250lb, and weighted chins). This new pull-up training emphasis (and sleep issues and hauling wood for winter) may have contributed a lot. But as I expect to have to continue a few more months at this, I don’t want to do anything to give myself scurvy.
Speaking of how long to continue the weight loss, I expect that i’ll be at around a 34in waist by the time I get to 205lb or so (I’m 5’9" so BMI would still be ~30, ha ha). Does loose skin make the waist measurement less reliable? I use a myo tape right now, and get an honest 42-44in, but it’s hard to make the measurement absolutely consistent every time.
Loose skin can contribute a bit, so it’s a bit of a judgement call there. I wouldn’t expect the skin to add inches to your waist, but maybe some fraction.