Today I asked my coach to talk to me about weight manipulation, “cutting”. Talk to me about it.
Remembering the Trans-Theoretical model, there are stages of change.
People move back and forth among the stages as we work toward change. The process is hardly linear and is usually depicted as a circle. I’ve been bouncing between contemplative and pre-contemplative about dropping weight for nearly a year. Graduate school has consumed every available ounce of will, and when I realized this had to wait, I took my first action step by pushing the whole project off until graduation.
Looking back at old blog entries, there is a tidy plan from two Decembers ago, which would have led to a desired outcome. It was fabulous! So SMART. Like I’ve done this before… a billion times. I can operationalize your ass in a heartbeat.
Today’s discussion was fairly technical. From his side of the house, there are three types of goals to work toward. First, there could be an aesthetic goal, or striving to achieve a certain look. Second, a body-fat goal, trying to achieve leanness, as measured by the percentage of body weight that is fat. Third, a weight goal. The third one is off the table. The body-fat goal makes the most sense. I’m far away from any kind of “look” and done chasing a number on a scale. Body fat percentage can be estimated by bioimpedance (BIA), calipers, or a measuring tape. Everyone is graduating, which is good, but it also takes away our access to the medical-grade BIA equipment at the school’s fitness center. No one owns calipers. I have measuring tape and a helpful spouse. Done.
I’ve undergone this process a billion times since I was seven years old, but never in the context of powerlifting, so how do they do it? It’s calorie deficit. Simple enough. My coach says the usual process is to figure out what my estimated maintenance calorie count is, and every week for a set of weeks drop the calorie consumption to 80% of the previous week. How long did I want to cut? Twelve weeks. Okay. He also recommended some periodization, some weeks on and a de-load week. I think he wants to live. Really, if I think about the calendar, cutting in two phases until early July and then de-loading for the meet makes sense. The macro split also has to be calculated. My preferred split is 40-30-30. It’s been a very long time since I watched my macro splits.
What prompted the post today was reflecting on something I remember from Motivational Interviewing. Miller observed their early substance misuse patients, wait-listed for treatment, who were given a handout on reducing alcohol use began changing without treatment. Curious about the phenomenon, they began looking at what happens if you make people wait to change when they are ready. Strangely enough, those relapse rates are higher than for folks who started the process while waiting for official treatment. In this instance, as I’ve felt better, I’ve made better choices and tried to move those “big rocks” of weight loss without accounting for any failed attempts. After all, this effort isn’t “on the clock”. Today, I turned down an enormous cinnamon roll because I didn’t want it without feeling the pressure to not eat it.
The math is strong in the exercise science folks. There’s a spreadsheet for everything. It’s all concrete, no woo-woo. Talking about weight loss with athletes is always a difficult conversation, suited to my side of the house. The emotional and social components are huge, as is the foundational idea this is not a diet for a short-term result but a change in my relationship with food. I don’t want a relationship with food! Can’t we just date casually? Yes, yes we can. In order to date casually, I’ve had to let go of my death grip on the damn stuff. There have been some seriously dysfunctional relationships in my life, but this one takes the cake. Maybe that’s how I should recast my affection for Love the Way you Lie.
This is my coach’s first time introducing an athlete to powerlifting and pursuing long-term goals. My job is to be a guinea pig, to show up and follow the plan. Healing occurs in relationship. In this relationship I’ll trust what he thinks he knows and count my macros. After April 28. Because that’s the plan.