L vega 's dagbok, 09 nov 22

I have had several plateaus in the process. That's the only time I increase my calories. I just increase calories by 2-300 for 2 or 3 days. That knocks my body out of starvation mode.  

Hi. Right on. Thanks for sharing.  

Research videos by Jason Fung. He and several others have details on what is happening to your metabolism while maintaining a caloric deficit. 

That sounds like a good plan, because you do plateau after awhile. That's also why it's good to have a day or 2 during your week to eat a little higher in calories, esp on gym days. They say you should only stay in a calorie deficit for 6 wks at most then go to maintenance. They say you should stay in maintenance most of the time and just weight train 3-4 days a week. 

Hi SL thanks for the Jason Fung info. Really informative, thank you. Rn, right on. Good plan about cycling on and off. Thank you all for the info again.  

RN16. Curious. Where do you get your idea that one should only weight train 3-4 days a week. Plenty of people on this site weight train every day including myself. I don’t experience any plateau even though by most people standards I have very low calories but I eat very well. Only whole food. I tend to experiment with what I eat and macro percentages like increasing lean protein from fish and decrease red meat. 

@Golfmarina I read that as just weight train as opposed to limiting calories for maintenance 

I was just saying 3-4 days a week is what they say, standard, but I know people train every day, which is fine if you're doing a split routine. I do 2-3 days a week since I do full body and limited on days I can go to the gym due to my job. 

RN16 - Pls be specific. Who is “They say 3-4 days a well”. I have always worked out 6 to 7 days a week in my entire life outside of my injury. I Train currently with guys that are 60 and 70 years old that weight lift every day. Farmers work out every day. Modern society has become week and is the cause of so much sickness and pain because of fast food and packaged food and not enough exercise. Just saying.  

I was giving general advice that coaches have said. I never said someone can't weight train every day as long as they do it right. If someone has not been exercising you can't tell them to exercise every day, because it won't happen and if they do start to it won't last long. The general advice per fitness experts is to weight trian at least 3&4 days a week. I never said weight training every day is bad as long as it's done right. 

I’m new to all this and only working on it starting three weekss but I have plateaued. I’m on around 1000 or less calories. I will see how it goes 

They say 3-4 x a week because your body needs to recover properly. You can grow by lifting daily. However, according to new research, "they" say optimal growth is achieved by fewer days in the gym. However, this is only beneficial if you know how to workout and push your body to failure and avoid wasted sets. Optimal time between working sets is also 2-3mins. These aren't things noobs need to worry about. If you are new, get to the gym and learn how to workout. As long as you get enough to eat and sleep, you will grow.  

@ QB_Marsha, you probably plateaued, because your calories are too low. I'd bump your calories up about 200 calories and do that about every 4 weeks to reverse diet and you will start see progress again. 

Hi Qb and Ovr, like Sl mentioned, check out Jason Fung. Heres a quick link of a video I watched yesterday, https://www.youtube.com/watch?v=S8AsjlM-nwI Also, like Rn mentioned reverse dieting does help. In regards to training/exercise, recovery days, from what I read plays a vital role. But recovery days vary. My daughter use to be a competitive swimmer, swam almost everyday, but her recovery days, were a slower pace, sculling, etc.. Personally I try to work out days, and take a sabbath (even from tracking) but hey what works for person A is different for person K. :)