In my original log post about my client Jeff I went over all the downfalls of long term dieting and what it does to the human body. Catch up by reading the log here https://www.elitefts.com/coaching-logs/case-study-of-reverse-dieting-the-pitfalls-of-long-term-dieting/
This was the original macros I started him out at, his starting weight was 215lbs.
| OFF DAY | PROTEIN | CARBS | FAT | NOTES |
| MEAL 1 | 65 G | 0 G | 25 G | 1 cup of free veggies |
| MEAL 2 | 65 G | 0 G | 25 G | 1 cup of free veggies |
| MEAL 3 | 65 G | 0 G | 25 G | 1 cup of free veggies |
| MEAL 4 | 65 G | 30 G | 18 G |
| Training Day | PROTEIN | CARBS | FAT | NOTES |
| MEAL 1 Pre Workout | 42 G | 65 G | 8 G | |
| MEAL 2 Post Workout | 42 G | 120 G | 0 G | |
| MEAL 3 | 42 G | 45 G | 8 G | |
| MEAL 4 | 42 G | 0 G | 25 G | 1 cup of free veggies |
| MEAL 5 | 42 G | 0 G | 25 G | 1 cup of free veggies |
Once we implemented these macros, even though they were more calories than what he originally was on, he lost weight. This could happen for a few different reasons the one I think is that by hiring a coach and adding more food his stress level most have gone down a ton. Once stress goes down weight tends to drop. The other thing could have been that we brought his calories back up to maintenance and there are a few different studies showing that diet breaks with bringing an athletes food back up to maintenance for a 2 week period helped athletes drop weight and keep more muscle on than an athlete who just dieted straight through.
Study below
Byrne, N. M., Sainsbury, A., King, N. A., Hills, A. P., & Wood, R. E. (2018). Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. International journal of obesity, 42(2), 129
It has been 12 weeks working together and he is currently weighing in at 215lbs. Here are his current macros
|
OFF DAY |
PROTEIN |
CARBS |
FAT |
NOTES |
|
MEAL 1 |
65 G |
0 G |
42 G |
1 cup of free veggies |
|
MEAL 2 |
65 G |
0 G |
42 G |
1 cup of free veggies |
|
MEAL 3 |
65 G |
30 G |
40 G |
1 cup of free veggies |
|
MEAL 4 |
65 G |
50 G |
20 G |
|
Training Day |
PROTEIN |
CARBS |
FAT |
NOTES |
|
MEAL 1 Pre Workout |
45 G |
70 G |
5 G |
|
|
MEAL 2 Post Workout |
45 G |
150 G |
6 G |
|
|
MEAL 3 |
45 G |
85 G |
25 G |
|
|
MEAL 4 |
45 G |
40 G |
30 G |
1 cup of free veggies |
|
MEAL 5 |
45 G |
0 G |
45 G |
1 cup of free veggies |
So on non-training days, we have raised his calories around 700 and on training days we've bumped his calories up by 900. This was on top of the initial increase of bumping him back up to maintenance so in total we've increased his calories slowly by 1500-2000 calories and he has not gained any weight. He is adding strength in the gym and starting to feel great again. This puts him in a great spot to keep growing for the rest of the year before dieting down in 2020.
