There is always a lot of talk about the importance of incoporating systematic refeeds during the course of a restricted calorie diet. Has anyone either experimented or read any research regarding cutting back calories or eliminating carbs systematically while on a mass gain type diet?
Weird, I just brought up carb cycling on the “? for nutrition science folks” thread.
I was wondering something similar to this also. There is alot of talk of needing to refeed, overfeed, etc.
What effect would happen if you incorporate a fast day, or hypocaloric day into your week? By hypocaloric I’m meaning along the lines of ~1000kcal, much lower than most peoples daily requirements. Would there be any beneficial effect to lipolysis? I was thinking about trying this on one of my cardio days and see how I feel…but I’m sure there must be research into this.
Yes. I’m experimenting with exactly this type of approach right now. I’ll let you know about the results in a couple of weeks…
I’ve been doing this for some time now although it is not extreme as a 1000 calorie deficit. I usually eat about 500 less calories on my non-training days. I’ve found that this allows me to keep the fat gain off and stay semi-lean while bulking. I don’t know if this is what you are talking about though.
The late Dr. Mel Siff wrote about a systemic and progressive lowering of total caloric intake and protein intake over a period of years and how this kind of thing could be linked to greater longevity.
He had mentioned that he himself had lowered his caloric intake substantially over the last several years, with no appreciable loss to muscle mass or strength.
Probably more could be found on the Supertraining list.
There is a lot of interesting research out there regarding longevity and submaintenance calories.
It could be valuable to upregulate appetite, but that’s about it, IMO.
J
When I’m watching my diet closely, I tend to not be hungry much at all…I once figured my daily caloric need (if I wanted to lose fat) to be around 2100kcals…when I track my intake I can barely get over 1500 or 1600 kcals. Yet I rarely feel hungry, most of the time I’m eating simply because it is time to eat and the only time I get hungry is just before bed and I tend to believe that it might be some psychological thing (i.e., I’m associating eating something with going to bed). But during the day I am rarely hungry. Should I be concerned? Should I forcibly up my kcals to what I have figured I need? Or do you think if I go based on how I feel I will be alright?
This was the basis of my line of reasoning regarding fasting/hypocalories, that if I force my kcals up to “optimal” levels then work in a hypokcal/fast day would there be any beneficial physiological effect? What would the “upregulating appetite” benefit?
What I do is somewhat different, but I’ve found it helpful to underfeed, or reduce my calories, prior to a bulk cylce, or during my rest weeks. I drop a few pounds of fat, maintain my LBM, and find I put on more mass once I up my calories again (usually higher than what I was at prior to dropping).
Im with JasonL in that I tend to eat about 500 less calories on a non-training day to help stave off fat gain while in a “bulking” cycle (which I am currently on right now). Seems to work so far
What I’m talking about is while on a fat-loss type of diet/workout regimen. My goals right now are to lose bodyfat! I’m doing basically a low-carb diet (with not more than ~100g/C/day) for a total of ~2000 kcal/day. I do three weight workouts (focused mainly on large muscle groups) and 2 hi intensity cardio sessions per week. I’m 5’9" ~195, probably high teens in BF (~17%). I want to get down to 10% BF.
The day after a workout is when most growth occurs (I’ve seen studies suggesting protein synthesis is highest 24h after a workout and declines afterward). So, especially with PM weight workouts, why not have the calorie deficit on the workout day or surplus on the recovery day?
Dr. Squat wrote a article years ago called “the zig-zag diet” that covers this, it is a bit outdated but still could be usefull. It can still be found on his website.
If you do a search, you will find a thread entitled “Theory” I started a while back. It was based on the premise of the CKD for lean gain. I swear by this method, although I have tweeked it a bit. I am currently eating an average of 2100 to 2300 kcal over a 5/6 day span. The key is to make one of those days a massive carb refeed. Theoretically, if your hormonal millieu is tight, proper supplementation is used, and glycogen replenishment, to overplenishment (if you will) is ensured, one has the opportunity to optimze the anabolic environment. Use of R-ala, ALA and of course, proper carbs are a necessity. Dieting during the week, I keep kcal around 1800 or so. I have adjusted the keto macro ratio as noted before so that insulin sensitivity (due to high fat intake typically) is not compromised.
Vain
Thanks for all the replies and feedback.
Vain, I have thought about also switching the macronutrient profile instead of reducing calories (i.e. greatly reducing or eliminating carbs every so often).
I am currently experimenting with this and will post updates.