At this months end of month weight in, I was actually up about 0,5 kg (1,1 lb) from the previous month. This happened because I decided to take a full diet break from March 22nd until April 1st due to Easter. At that point, I had been in a constant deficit since January 1st, for a total of 12 weeks of an average calorie deficit of 776 calories per day, losing a total of 7,3 kg (16 lbs). This was roughly equivalent to 8% of my body weight. In my mid-month summary for March, I talked about how I was beginning to feel ragged, and how maintaining my deficit was becoming more challenging. I had a couple of cheat days where I went over maintenance on the 16th and 17th of March with the expected weight gain from water and glycogen, but come Monday I was back to feeling very ragged and exhausted.
I found an article by Lyle Mcdonald at bodyrecomposition.com where he recommends taking a week or so off every once in a while depending on how much you have left to lose. Both to relax physiologically but also psychologically. I decided to time this with some vacation days I was taking for Easter to see what the effect would be. As expected, this did come with some weight gain from water, glycogen and maybe a bit of excess mass. My body weight went up by 2.5 kg (5 – 6 lbs), but my waist measurement stayed the same.
March Weight Loss Statistics
I had a goal of a 750 calorie deficit for March, which I was able to maintain pretty well for the first 22 days of the month, but in the last 9 days, I went over by enough to reduce it down to 467 calories per day. This didn’t change the monthly outcome by much though, my body fat percentage at my end weight for the month came in at 18,5% vs. my estimate of 17,5%. This isn’t as bad as I would expect, and my fitbit estimate based on calories in calories out, is estimating a real weight of 79,7 kg (175 lbs) as opposed to what the scale shows at 82,39 (181 lbs).
I know I tend to gain 2 – 2,5 kg (4,5 – 5,5 lbs) when my glocogen stores are full after a few days at maintenance or surplus, so I’ll see how it changes as my glocogen stores are slowly depleted. I’m actually very late with this update, because truth be told I’ve been finding it more and more difficult to stick with the planned deficits since hitting my original goal weight of 80 kg (176 lbs). This is just do to the fact that apart from a couple of problem areas, I’m getting to be pretty satisfied with how I look. I never intended to get this low in the first place, so being this low was a bit of a surprise for me.
My initial goal weight years ago was to just get down to about 90 kg (200 lbs) so having gone 15 kg (33 lbs) further was a surprise even for me. As I talked about in my February and mid-march updates, I’ve been finding it more difficult to stick with my deficits as of late, especially since I’ve increased my exercise amounts. I’m back to doing cardio 3 – 5 days a week, on top of changing my lifting program to include more volume and more days.
I’ve been on a 30/30/40 split of carbs, fat and protein for the past 2 weeks now and it’s helped with my energy levels. Towards the first of May, I’m going to be slowly tapering off the deficit, while maintaining my macros, to see if I can do a bit of a recomp, I’m at 18% body fat per the end of March measurement, and my goal is in the low teens, meaning I need to lose about 2 – 3 kg (5 – 7 lbs), while maintaining lean mass. One of the interesting things I noticed last month, is that in terms of body composition, adding or losing 1 kg (2 lbs) of lean mass has a bigger effect on my body composition than losing 1 – 2 kg (3 – 5 lbs) of weight. I still have 66 kgs of lean mass at the end of March, so I’ve been able to maintain lean mass the 3 first months of the year.
It’s a bit strange to write this halfway into a month, but my goal for April is to maintain my increased lifting- and cardio program, and slowly taper down the deficit to 250 – 350 for April, and to maintain my current weight in the range between 80 kg (170 lbs) and 83 kg (182 lbs)