Reddit reviews The Empowered By Lifting Diet Fat Loss & Lean Bulking Lifestyle: Eat What You Desired & Challenge the “Known"
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Well I’m no expert by any means, but I use the method in this book: (comes up invalid when I use the linking tool so here’s the raw hyperlink)
The Empowered By Lifting Diet Fat Loss & Lean Bulking Lifestyle: Eat What You Desired & Challenge the "Known" https://www.amazon.co.uk/dp/B00SKCXVG0/ref=cm_sw_r_cp_api_i_hSoGDb7J12QPW
They have a website called Empowered by Eating (I guess cuz not everybody lifts, bro) and they have a Facebook group where they constantly update in light of new evidence. However I just use the book because I don’t Facebook. Even if it’s a little out of date it’s gonna be more right than it is wrong.
In a nutshell you weigh yourself first thing in the am after going to the bathroom. Your real weight is a 7-day moving average, always.
You take your current weight and if you’re sedentary multiply by 13, if you work out regularly and/or have an active job by 14, if you get physically thrashed all day every day by 15. That’s your maintenance calories. Test for a week and if your weight has changed by less than half a percent, that’s your maintenance. Up or down by about 1 percent, add or subtract 50 cals and try for another week. Up or down by more than 1 percent, add or subtract 100 cals. Do this until you go 2 consecutive weeks with less than half a percent change. Keep to the activity level you plan to stick to throughout.
When you find your maintenance take off 5 or 10 percent, or if you are very overfat you can go to 15 or 20.
Then after about 10 or 15 weeks you go through a recovery process back to your new maintenance calories, which the book tells you how to do. Then restart the cut, go to a bulk, or so on. It also explains how to handle a plateau, plus how to bulk, nutrition and so on.
They won’t encourage you to lose more than 1 percent per week. Also I read somewhere that losing more than 3lbs a week will trash your gallbladder, and that that’s an absolute number and not a percentage, though I don’t have a citation to hand nor do I have the expertise required to evaluate the study. Anecdotally, though, my friend lost weight very fast and also trashed her gallbladder, and who can say if the weight loss was the cause, but I sure as shit would not risk going through what she did.
I personally cannot stand to cut more than 10 percent before I start to go crazy and eat major items of furniture. A big mistake I made recently was not taking the time to recalculate my new maintenance, so I kept eating at night and gained some weight back. Turns out my new maintenance is 10 percent higher than when I started so I was trying to cut way too low, and of course failing.