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My new maintenance plan

Thursday, October 29, 2015 by  
Filed under Daily Blog

October
29
2015

man_maintenanceThe so-called “maintenance plan” that I employed after my early 2015 cut was a disaster. I analyzed and discussed the mistakes I made in this blog, taking responsibility for them.

When I decided to cut again in early September, I changed a few things up. My fall cut was just as successful as my early 2015 cut, but when I completed it I didn’t feel deprived, weak or starved. The tweaks I made to my cutting plan worked. I did a good job there, but now it’s time to address the maintenance missteps I made earlier this year.

So, what did I do wrong during my maintenance phase earlier this year? It’s pretty straightforward. In fact, I summed things up fairly succinctly in the aforementioned blog:

After my vacation I returned to my usual diet, but I was definitely consuming more junk food (and delicious craft beer) than usual. My weight slowly crept back up. There’s no mystery here: this was just me being overly-indulgent.

There it is, plain as can be: I ate too much crap, and I drank too much beer. There’s no need to over-complicate things (that is a mistake a lot of people make). Fess up, fix it. Simple.

My new maintenance plan will be as straightforward as my analysis of my failed maintenance plan. Train hard, eat clean 95% of the time. One splurge meal per week, one splurge snack per week and alcohol no more than twice per week.

I will, of course, keep close tabs on my maintenance progress with my weekly Sunday stats blogs. I will track my body fat percentage, all the usual soft tape measurements and my scale weight. As a cyclist, my scale weight is what’s most important to me (this is a big departure from my body building years, during which body fat percentage was everything and scale weight was virtually meaningless). Anyway, I’m not gaining or losing muscle right now, so my body fat percentage takes care of itself when I maintain at my desired scale weight.

My maintenance scale weight range will be between 160 and 165 pounds. If I rise above 165 pounds, I’ll adjust my calories and training until I’m below that number. If I fall below 160 pounds, I’ll raise my caloric intake slightly. My goal is to maintain within this range indefinitely.

My baseline maintenance stats report will be this Sunday.

John Stone Fitness Comments

4 Responses to “My new maintenance plan”
  1. Sounds like a solid plan John. Congrats on accomplishing your goal. I’m sure you will have no problem with this maintenance plan. I have been successful in maintaining my weight loss this year but it has been a learning experience. Each week I have to be mindful about balancing out the junk days I have with very strict days.

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    • Thanks! Yeah, I think having a fairly strict set of “cheat” guidelines in place is going to help me stay on target. I don’t really like the idea of having any sort of rules in place for maintenance, but based on how things went earlier this year, it’s for the best.

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  2. Thanks, John. You have given us great information on your evolving process / progress over the last year. I’m currently figuring out my winter plan, so the timing is good for me.

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    • You’re welcome! I guess I’m lucky since I can ride year round (in fact some of the best weather for riding is just around the corner where I live). Being able to ride so much makes maintaining a little easier. Good luck with your plan!

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