# Nutritional deficiency check

**URL:** <https://forum.barbellmedicine.com/t/nutritional-deficiency-check/10493>\
**Category:** Nutrition Q&A \[Moderated\]\
**Created:** [March 7, 2021, 6:20pm UTC](https://forum.barbellmedicine.com/t/nutritional-deficiency-check/10493 "2021-03-07T18:20:43Z")\
**Posts on this page:** 4\
**Page:** 1

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**Author:** ![iatrobaru](https://avatars.discourse-cdn.com/v4/letter/i/779978/32.png) [@iatrobaru](https://forum.barbellmedicine.com/u/iatrobaru)\
**Post date:** [March 7, 2021, 6:20pm UTC](https://forum.barbellmedicine.com/t/nutritional-deficiency-check/10493/1 "2021-03-07T18:20:43Z")

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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.

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [March 8, 2021, 4:05pm UTC](https://forum.barbellmedicine.com/t/nutritional-deficiency-check/10493/2 "2021-03-08T16:05:26Z")

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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.

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**Author:** ![iatrobaru](https://avatars.discourse-cdn.com/v4/letter/i/779978/32.png) [@iatrobaru](https://forum.barbellmedicine.com/u/iatrobaru)\
**Post date:** [March 9, 2021, 6:13pm UTC](https://forum.barbellmedicine.com/t/nutritional-deficiency-check/10493/3 "2021-03-09T18:13:29Z")

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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.

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [March 10, 2021, 3:37pm UTC](https://forum.barbellmedicine.com/t/nutritional-deficiency-check/10493/4 "2021-03-10T15:37:41Z")

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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.