I've been lifting a long time and have tried so many different diets. The way I got to my avi was by cutting the hard way (sustained deficit with cardio over a long period of time). That was when I was 27/28, now at 31 I'm finding that I can't sustain that effort simply because I have too much free time and I think about food too much. I don't have patience for a slow cut and I have too much free time to do a PSMF (works best when busy) so I thought, why not recomp? I only need to lose 8-10 pounds. This would make dieting relatively effortless.
Traditional recomp strategies tell people to eat at maintenance or do a +20/-20 every other day diet. But I have another method that I believe will work. I searched all over the internet and nobody has any claims that this doesn't work - it's just people regurgitating that recomps are slow, can't bulk on one day and cut on the next, etc, but I'm going to explain all of it below.
Keep in mind - muscle recovery time is variable, and depends upon training frequency as well as intensity and volume. The routine I plan to use for this is low intensity, low volume, full body, high frequency. I think I can manage full recovery within 24-36 hours. My maintenance with lifting is roughly 2000 calories. Without lifting I'd say 1900 calories. I've measured this for years on my apple watch. Note that on each day my protein would be 1g/lb of LBM at minimum. Furthermore, I weigh all food to the gram so I can actually be as precise as I preach below.
Day 1: Fast all day, and work out in the evening (around 3-4PM). After my workout, get all my calories in for the day (1300 calories which is a 700 deficit). This would be my cutting day, but I believe it is possible to gain muscle, which I will explain at the end.
Day 2: Eat all day with the intention of bulking (2200 calories which is a 300 surplus). No exercise this day.
Repeat indefinitely
So the theory behind this is as follows:
Day 1 - All day until and including my workout, I would be in a fat burning stage. Postworkout, I'd have a massive meal which would have to put me in an anabolic state. I believe the body is not intelligent enough to say "well Tugofpeace is below maintenance today so he won't be able to synthesize any muscle". I would be recovering from 6PM (postworkout) onwards through the night. Think of this as +12 hours of recovery until the morning.
Day 2 - All day, I'm eating bulking calories. Because I'm well fed, my body will continue to recover and synthesize muscle tissue. Consider another 12 hours from 6AM to 6PM of recovery. Then, consider 6PM to sometime in the night of continued recovery. I would be putting muscle on this entire time, but somewhere in the night my surplus would stop. So then we continue into Day 1 and I start burning fat. My total recovery time until I start to lose fat would be between 24-36 hours which, by theory, is when most muscle building occurs.
The interesting thing about all of this is that you may be thinking that I am trying to lose 700 calories of fat on a workout day and gain 300 calories of muscle on recovery days which would yield 9800 calories of fat loss (2.8lbs) and 4200 calories of muscle gain (1.2lbs) over a month. The caveat to this is that I don't believe it takes 3500 calories to gain a pound of muscle; there are theories that it only takes 2000 calories or so. Taking that into consideration, this would change my monthly stats to 2.8lbs of fat loss and 2.1lbs of muscle gain. However, I know what you're thinking - the body isn't perfectly efficient. That 2.8lbs of fat loss may only be 2.6lbs, and that muscle gain may only be 1.9lbs.
Do you guys think this would work? Over a 3 month period that would result in 7.8lbs of fat loss and 5.7lbs of muscle gain. So think of it as 8lbs of fat loss and 6lbs of muscle gain.
Btw - I am 5'9'', 128lbs in my avi. My present state is 140lbs (+10lbs of fat from my avi).
Traditional recomp strategies tell people to eat at maintenance or do a +20/-20 every other day diet. But I have another method that I believe will work. I searched all over the internet and nobody has any claims that this doesn't work - it's just people regurgitating that recomps are slow, can't bulk on one day and cut on the next, etc, but I'm going to explain all of it below.
Keep in mind - muscle recovery time is variable, and depends upon training frequency as well as intensity and volume. The routine I plan to use for this is low intensity, low volume, full body, high frequency. I think I can manage full recovery within 24-36 hours. My maintenance with lifting is roughly 2000 calories. Without lifting I'd say 1900 calories. I've measured this for years on my apple watch. Note that on each day my protein would be 1g/lb of LBM at minimum. Furthermore, I weigh all food to the gram so I can actually be as precise as I preach below.
Day 1: Fast all day, and work out in the evening (around 3-4PM). After my workout, get all my calories in for the day (1300 calories which is a 700 deficit). This would be my cutting day, but I believe it is possible to gain muscle, which I will explain at the end.
Day 2: Eat all day with the intention of bulking (2200 calories which is a 300 surplus). No exercise this day.
Repeat indefinitely
So the theory behind this is as follows:
Day 1 - All day until and including my workout, I would be in a fat burning stage. Postworkout, I'd have a massive meal which would have to put me in an anabolic state. I believe the body is not intelligent enough to say "well Tugofpeace is below maintenance today so he won't be able to synthesize any muscle". I would be recovering from 6PM (postworkout) onwards through the night. Think of this as +12 hours of recovery until the morning.
Day 2 - All day, I'm eating bulking calories. Because I'm well fed, my body will continue to recover and synthesize muscle tissue. Consider another 12 hours from 6AM to 6PM of recovery. Then, consider 6PM to sometime in the night of continued recovery. I would be putting muscle on this entire time, but somewhere in the night my surplus would stop. So then we continue into Day 1 and I start burning fat. My total recovery time until I start to lose fat would be between 24-36 hours which, by theory, is when most muscle building occurs.
The interesting thing about all of this is that you may be thinking that I am trying to lose 700 calories of fat on a workout day and gain 300 calories of muscle on recovery days which would yield 9800 calories of fat loss (2.8lbs) and 4200 calories of muscle gain (1.2lbs) over a month. The caveat to this is that I don't believe it takes 3500 calories to gain a pound of muscle; there are theories that it only takes 2000 calories or so. Taking that into consideration, this would change my monthly stats to 2.8lbs of fat loss and 2.1lbs of muscle gain. However, I know what you're thinking - the body isn't perfectly efficient. That 2.8lbs of fat loss may only be 2.6lbs, and that muscle gain may only be 1.9lbs.
Do you guys think this would work? Over a 3 month period that would result in 7.8lbs of fat loss and 5.7lbs of muscle gain. So think of it as 8lbs of fat loss and 6lbs of muscle gain.
Btw - I am 5'9'', 128lbs in my avi. My present state is 140lbs (+10lbs of fat from my avi).
from Bodybuilding.com Forums - Nutrition https://ift.tt/2TKb7AK
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