My cut didn’t go as well as planned. I planned to cut over PB2 but I start week 6 of strength 2 block 1 next week. At around 225 I need to lose about 10 pounds to make the 100 KG class and be 2% under to be safe. I have lost about 15 pounds and a couple of inches off my waist. I am still at 41 inches around the waist though and close 30% BF. So for health reasons being under 40 inches on the waist would be optimal but it could affect maxing for the meet.
I am kind of in between of changing my class to 110 KG and being comfortably in it versus keep going since I need to lose about 2 inches on the waist before the meet. At close to 30% BF I think I can progress and keep losing. Last couple of weeks have been stressful at work and sleep hasn’t been optimal but the squat and deadlift is progressing while Bench has maybe stalled a bit. Not sure I may have just underestimated RPE and that maybe catching up. Historically I have underestimated upper body RPE.
So I am kind of not sure if I should just keep cutting through week 1 of strength 2 block 2 and eating maintenance for 5 weeks or just going to maintenance to see if that helps get as much weight on the bar. Any advice on how far out from a meet can you go with weight loss?
If you’ve been using the meet as a motivation and goals for your weight loss, and that means a lot to you, then you keep going, and honestly if you’re at maintenance for 5 weeks, you’ll be feeling pretty great going into this meet- goal met, you’re used to this size and body comp, you’re eating pretty well. When I look at the numbers here, the time you seem to have before the meet, and your goals, I’d keep going. But that is me, and that doesn’t mean it’s the best option for everyone.
If you’re feeling like the weight goal is adding too much stress to everything right now and you want to slow things down- compete at 110, and resume your weight loss after the meet. There is no shame in that at all. Do what is going to allow you to have fun with this, enjoy the process and the event and feel accomplished with this meet and challenge. This could be competing at 110!
If you’re 225, that’s actually you walking around at 103ish, and that is VERY close to your initial goal. So I doubt that your meet outcomes will be too different at either 103 or 100. The question is what do YOU want to do, how are you feeling right now, and can you keep pushing to the 100kg goal without feeling too stressed about it. Stress can also affect a meet outcome (and prep)- you need some stress because it’s a meet and that is a challenge, but if it’s too much, you’ll be struggling.
Thanks for the response. My primary goal for the meet was motivation to keep on track with my calories and training. I should stick to that. So I will go to maintenance 5 weeks out.
Short answer: it’s very individualized, but I suspect you’ll be fine either way.
Longer answer, I would not generally expect a modest energy deficit to have much (if any) effect on short to medium term strength performance/development. I feel more confident about this in an individual with more body fat to lose vs someone who is already lean. The body has developed many redundant systems in order to preserve performance.
One thing that raises more concerns for me related to your performance, your stress and sleep. I think those have a bigger impact on performance (and dietary adherence). If I were coaching you, I’d push towards resolving those vs. trying to double down on the diet. Fix/manage those, the diet will be easier, and you’ll crush.
As a matter of practicality, you’re very close to the 100kg class and if you have ~ 6+ weeks to resolve this, you’re more than fine. I would not recommend cutting to 215 for the 220 (100kg) weight class. If you don’t have as much time, I would sign up for the 110 class and go compete.
Thanks for all your help Jordan. I get it on the stress part. Fortunately my work deadlines passed and my reports are in peer review. This was a somewhat expected high stress deadline period that has passed. Sleep is already better.
I think I will revaluate in a 2 couple of weeks. At 224 yesterday I should be able to be at 220 in a couple of weeks. If not I will reevaluate the situation. I think Mid-May is the deadline for a class change.
