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Surplus on workout-days - Deficit on off-days

Anonymous Mon 02 May 2011 04:43:00 No.7216171 View View Reply Original Report

Quoted By:

Hi /fit/!

Eating on calorie surplus on training days and calorie deficit on non-training days. High protein and moderate carbs and fat on workout days. Low-carb, high protein and high fat on non-training days. Working out 3 days a week.

Would this work for fat loss and muslce gain?

The reason I'm wondering is that I've been cutting since January. Getting tired of not making any gains, and now I'm starting to lose strength. Still got a lot of stubborn belly fat left though.

Stats, if they help. Lost a lot in rep strength as well.

>182cm, 87,5kg
>Squat: 135kg 1RM (used to be 140kg 1RM)
>Deadlift: 150kg 1RM (used to be 160 1RM)
>Bench: 110kg 1RM (used to be 110kg 3RM)
>Power Clean: 82,5kg 1RM

Anonymous

Anonymous Mon 02 May 2011 04:45:00 No.7216195 Report

Quoted By: >>7216233

no, you're muscles don't just instantly restore in 1 day/night.

avid !AMPFGS1Ouw

avid !AMPFGS1Ouw Mon 02 May 2011 04:49:00 No.7216233 Report

Quoted By:

http://www.leangains.com/2010/03/intermittent-fasting-set-point-and.html

this seemed to have some good advice in it op, not sure about the surplus/ deficit thing you wanted to do (i am fairly ignorant about that kind of thing sadly) but something tells me this guy>>7216195
is right.

Anonymous

Anonymous Mon 02 May 2011 04:59:00 No.7216375 Report

Quoted By:

Hm. But would it at least help me maintain more strength and muscle mass? Of course my weight loss would be slower. Maybe just eating at maintenance on workout days?

I just don't know what to do about this loss of strength. It's getting worse every week. And I really want to get rid of a lot more fat before I start eating at a surplus again.

What would you do in my situation /fit/?

Anonymous

Anonymous Mon 02 May 2011 05:02:00 No.7216409 Report

Quoted By: >>7216591

It would work fine, but it's really details that you don't need to be paying attention to.

Just make sure you get plenty of all of the macronutrients before, during, and after your workout.

Spend your limited effort and willpower on other things rather than arbitrarily limiting your carb and calorie intakes at certain times.

Anonymous

Anonymous Mon 02 May 2011 05:17:00 No.7216591 Report

Quoted By:

>>7216409

What do you mean by that? Are you talking specifically about the carb part? Or are you saying not to count calories or anything? I want to lose fat, so somehow I have to make sure I'm at a calorie deficit.

And limiting carbs isn't that hard for me. I usually eat most of my calories for the day post-workout. And on off-days I simply stay away from big carb-sources like rice and pasta for example.

Anonymous

Anonymous Mon 02 May 2011 05:41:00 No.7216909 Report

Quoted By:

well, ive been thinking about same strategy for a while now. It actualy makes a lot of sense to me, although i havent rly seen it anywhere.

My reasoning is similar to yours. You need to eat a lot of carbs pre-workout to have enough energy.
You need to eat a lot of carbs post-workout to let muscles grow and regenerate.
But you dont need carbs after that. Relevant muscle growth happens for like 24 hours after working out.
The rest is just muscles regenerating and preparing for the next workout and I dont really think you need THAT much energy for it.
IMO your muscles can regenerate pretty well just with energy your body has from other sources (body fat, protein and fat from food) during low-carb days.

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