How to regulate fatloss and adjustments

[teken]

Ok guys, heres the question it is pretty simple but I would like to hear your thoughts

Ive been in fatloss mode for 10 weeks and doing skiploads. During all this time cardio and calories have been kept the same, only modifications have been done through skiploads, started at 4 hours now I'm up to a full day.

The thing is, for the last 2 weeks I've been getting to the goal weight drop way too fast.

Options:

More calories during the week
Less cardio
A combination of both
Start the skipload the night before (prolong it)

I know all these could work, just wanted to know your experiences or if you have any preferences on what to do when this happens.

Regards !

[mentalflex]

I don't use skiploads so I won't really be able to fully answer this question, but for those that do and will be able to answer it, I think you should provide some of the following information because all of it is relevant to your current situation...

How many days per week are you training? What is the intensity, volume, frequency of your training? What kind of cardio? What time of day and how much? Fasted/non-fasted?

How are you energy levels during the week? Are you gaining strength, losing strength or maintaining? Have you retained your muscle mass while dieting?

Hopefully this will get the ball rolling and someone who does use skipload can provide some answers...

[teken]

Thanks mentalflex !

Im training 4 times a week. I skipload on fridays and train saturday and sundays with high volume, the last 2 training sessions are switched to lower volume and strength emphasis. I hit every muscle group once a week.

Cardio is kept at 45 min x 5 times a week low intensity (fasted)

Strength has gone up slightly on main lifts and muscle has been kept according to bodyfat tests with 12 sites calipers.

Energy levels are pretty good until wednesday or thursday.

[mentalflex]

Thanks mentalflex !

Im training 4 times a week. I skipload on fridays and train saturday and sundays with high volume, the last 2 training sessions are switched to lower volume and strength emphasis. I hit every muscle group once a week.

Cardio is kept at 45 min x 5 times a week low intensity (fasted)

Strength has gone up slightly on main lifts and muscle has been kept according to bodyfat tests with 12 sites calipers.

Energy levels are pretty good until wednesday or thursday.

I know some of the basics about Skiploading but this is making me curious and I would like to learn more myself...

OK, so how do you feel during the day hunger wise? What does you peri-workout nutrition look like (pre-intra-post)? How is your recovery level? Do you feel beat up the next day? Overly sore? Has this cahnged throughout the diet?

I never used LISS cardio myself, but I would think this is fine... That is unless it starts impacting your training and you notice your leg work is not as productive.

From a 25,000 ft view, it looks like maybe upping kcals around your workout or consuming more/extending the skipload would be valid options.

[Time&Patience]

Teken,

When you say you are hitting your goal weight early, how early in the week are you hitting it? I'm assuming if you are Skiploading on Fridays then you are hitting your goal weight by Monday or Tuesday?


I did work with the Skiploading protocols last year and made some great progress over the 10-12 weeks that I used it. I hit a point where my bodyweight stayed very much the same, but I was losing bodyfat.

Towards the end I started making some adjustments because of me hitting or not hitting my goal bodyweight at certain times of the week.

I was able to manipulate when I did my Skipload each week since I work from home. I know Skip recommends a weekend day for simplicity. What I began to do was push back or push up my Skipload depending on when I hit my goal bodyweight.

For example if it was Friday or Saturday and I didn't hit my goal weight, then I'd push my Skipload day back to Monday or Tuesday if I had to. If I hit my goal weight early like on Wednesday then I'd push my Skipload up to Saturday.

I know most Skiploads for most people are once every 7 days, i.e. on Sundays, but I don't believe you have to keep it that way. If your body becomes very efficient then you may very well need the Skipload earlier than that 7th day.

If you can do your Skipload reasonably on other days of the week, then maybe look to work with that method.