Fitness

I've only been dieting for 6 days, but I already noticed a pretty dramatic drop in gym performance and I’m trying to figure out if there’s a smarter way to structure my diet.

For context, I’m lifting in a calorie deficit (about 700 calories/day as a 270 pound male) and eating very low carb (under 20g carbs/day). Earlier this month, I was able to reach my lifetime goal of seated shoulder press with 60 pound dumbbells, which is probably my favorite exercise and the only lift I care most about preserving.

All week, I felt noticeably weaker and so I took a rest day yesterday, got plenty of sleep, and repeated my same exact morning routine from earlier this month when I finally hit my shoulder press strength goal on May 8th. (protein shake and banana 30 minutes after getting out of bed then gym 90 minutes later)

If I maintain a weekly calorie deficit of 3500 calories, is it possible to strategically have 1 (or maybe 2) higher-calorie days per week? Something like:

• Friday thru Tuesday 1000 calorie deficit
• Wednesday 500 calories surplus
• Thursday 1000 calorie surplus
• Do my strength workout on Friday morning after protein shake and banana

Would something like this work? I just grabbed these numbers out of thin air and would appreciate any guidance today on how to maintain strength while losing 1 pound per week. 💪