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PostPosted: Thu Feb 04, 2010 11:16 pm 
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I'm going on spring break on March 6th. I started cutting about 2 weeks ago and have another 4 weeks. I would have preferred to start cutting earlier for it, but I didn't even know I was going until last week lol.

So, my question is, how much fat can I possibly lose while on a strict low carb diet while having minimal muscle loss?

My I'm estimating I'm at about a 1500 calorie deficit (2200 calories/day) with these being my macros:

~275g protein
~70g fat
~50g carbs

I'm sitting at about 13% bodyfat currently and 215lbs. Would it be recommended to skip carb-up days since it's a short 4 weeks? I'm not sure how leptin responds, exactly and know it has a big impact.

Would it be possible for me to hit 7-8% bodyfat, essentially losing ~1.25-1.50% bodyfat/wk?


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PostPosted: Fri Feb 05, 2010 8:50 am 
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If you have been 7-8% recently (the last couple of years), you can probably do it, if you haven't, you probably can't. The carb refeeds will help prevent muscle loss and will help keep your metabolism high. You don't have to refeed for very long. A bowl of oatmeal for breakfast every few days may be enough. Ideally, you would take 8-12 weeks for a cut of that much, with a 20% deficit and 24-36 hour refeeds once a week or so.


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PostPosted: Fri Feb 05, 2010 9:12 am 
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I was 7-8% at the beginning of august, before I started bulking.

That's good to hear. I might just try a single meal refeed rather than an entire day like I had done previously.


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PostPosted: Fri Feb 05, 2010 9:23 am 
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This looks relevant.
http://www.johnberardi.com/articles/qa/wannabebig_2.htm


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PostPosted: Fri Feb 05, 2010 9:33 am 
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Appreciate it, good read.

I'm probably going to simply replace one meal a week with an anything I want 'refeed meal'.

I know that if I tried to diet this strictly for months it would become difficult, but 4 weeks and a focus on a spring break beach body tend to be very motivational to me.

Appreciate the input.


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