Why do you say that? The research I read from John Romaniello I believe, said that after a fairly restrictive period, your body will be primed for muscle growth. Assuming I am more than 500 calories below maintenance, at most I will be jumping up to about 300-400 calories over maintenance. Did you have a different experience, or can direct me to a discussion about it?
[quote]terryleahyjr wrote:
Why do you say that? The research I read from John Romaniello I believe, said that after a fairly restrictive period, your body will be primed for muscle growth. Assuming I am more than 500 calories below maintenance, at most I will be jumping up to about 300-400 calories over maintenance. Did you have a different experience, or can direct me to a discussion about it?[/quote]
Does John advise a 1,000/day increase in calories all at once; or does he suggest gradual increases over a number of weeks?
He advises in his book to jump from Maintenance - 200 calories
to the newly calculated maintenenance + 400.
Now I didn’t follow his method, I was just applying the part as I am aware I was eating too few calories when I got started.
According to his LBM multiplier equation when I was 208 and 15% body fat I should have been eating 2925.5 calories for maintenance. For cutting he recommended subtracting 200 calories. So 2725.5
Now that I am 197 and 10% (assumption) so my new maintenance according to his multiplier would be 3014. Then he would recommend increasing by 400 so that bring it up to 3414.
So his recommendation would have been changing from eating 2725.5 to 3414 or increasing calories by 688.5.
In my case I did not follow his plan and am eating way less. So I was going to get my calories up to 3000 to start.
[quote]terryleahyjr wrote:
He advises in his book to jump from Maintenance - 200 calories
to the newly calculated maintenenance + 400.
Now I didn’t follow his method, I was just applying the part as I am aware I was eating too few calories when I got started.
According to his LBM multiplier equation when I was 208 and 15% body fat I should have been eating 2925.5 calories for maintenance. For cutting he recommended subtracting 200 calories. So 2725.5
Now that I am 197 and 10% (assumption) so my new maintenance according to his multiplier would be 3014. Then he would recommend increasing by 400 so that bring it up to 3414.
So his recommendation would have been changing from eating 2725.5 to 3414 or increasing calories by 688.5.
In my case I did not follow his plan and am eating way less. So I was going to get my calories up to 3000 to start.[/quote]
O.K.; and how many calories have you been consumimg?
*It really does not matter; but you are not @ 10% BF. I’m assuming you are basing numbers off of estimated LBM??
Currently I am eating 2270 calories.
Yes I am basing it off of estimated LBM. I was estimating body fat at 10% at 197lbs. His multiplier gave me 3014 for maintenance. I was supposed to add 400 to that which would be 3414.
I also ran the numbers again at 12% after your comment which gave me 2773.76 for maintenance or 3114 to bulk.
Even still, if I jump to 3000 it is still less than either option. Out of curiousity, if you were to eyeball, what would you say I was. 12? 15?
The plan is to eat 730 calories more than I currently am.
[quote]terryleahyjr wrote:
Currently I am eating 2270 calories.
Yes I am basing it off of estimated LBM. I was estimating body fat at 10% at 197lbs. His multiplier gave me 3014 for maintenance. I was supposed to add 400 to that which would be 3414.
I also ran the numbers again at 12% after your comment which gave me 2773.76 for maintenance or 3114 to bulk.
Even still, if I jump to 3000 it is still less than either option. Out of curiousity, if you were to eyeball, what would you say I was. 12? 15?
The plan is to eat 730 calories more than I currently am.
[/quote]
I would calculate it at 15% bodyfat, but maintenance calories can be all over the board. Because you have been restricting, chances are your metabolism has slowed by at least 100 kcal per day anyway. Make slow gradual increases, because when you are in a bad deficit for an extended period the body wants to store fat with excess. Good luck with it.
[quote]terryleahyjr wrote:
Why do you say that? The research I read from John Romaniello I believe, said that after a fairly restrictive period, your body will be primed for muscle growth. Assuming I am more than 500 calories below maintenance, at most I will be jumping up to about 300-400 calories over maintenance. Did you have a different experience, or can direct me to a discussion about it?[/quote]
You said you lost 11 pounds in 8 weeks, which is not especially amazing (no offense), by taking calories down to just over 2000 per day - and for part of the time 300 below that, so less than 2000 …
I think your maintenance is going to be under 3000 - especially after keeping cals so low for 8 weeks … I’m not saying you cant get some rebound muscle after a cut, but you need to coax your body back to a higher caloric intake over time or the majority of it will be the fat you lost …
Just my 2 cents - do whatever you want and post the results
[quote]Velvet Elvis wrote:
[quote]terryleahyjr wrote:
Why do you say that? The research I read from John Romaniello I believe, said that after a fairly restrictive period, your body will be primed for muscle growth. Assuming I am more than 500 calories below maintenance, at most I will be jumping up to about 300-400 calories over maintenance. Did you have a different experience, or can direct me to a discussion about it?[/quote]
You said you lost 11 pounds in 8 weeks, which is not especially amazing (no offense), by taking calories down to just over 2000 per day - and for part of the time 300 below that, so less than 2000 …
I think your maintenance is going to be under 3000 - especially after keeping cals so low for 8 weeks … I’m not saying you cant get some rebound muscle after a cut, but you need to coax your body back to a higher caloric intake over time or the majority of it will be the fat you lost …
Just my 2 cents - do whatever you want and post the results
[/quote]
I concur.
[quote]Ecchastang wrote:
I would calculate it at 15% bodyfat, but maintenance calories can be all over the board. Because you have been restricting, chances are your metabolism has slowed by at least 100 kcal per day anyway. Make slow gradual increases, because when you are in a bad deficit for an extended period the body wants to store fat with excess. Good luck with it.
[/quote]
Agreed!
FTR…10% @ 197 is a point few natural lifters reach.
Excellent points by all. And after taking a look at the article posted today, I think gradual increase might be better as I am sure I have done some metabolic damage.
Gradual increase would certainly let your body get used to all the extra calories.
Cheat days work because your body doesn’t really get fat off whatever you eat in a single day, provided that the rest of the week are good.
It’s when you start eating at a great excess for a period of time when fat gain starts.
Whatever you gain after a cheat day when you’re on a low-carb diet tends to be water anyhow.
I prefer the term ‘cheat meal’. An entire day of uncontrolled/unscheduled eating & drinking does not comply with the ‘purpose’ of a re-feed.