Do you have any recommendations for nutrition during a deload week while in a fat loss phase. I am following Wendler’s 5/3/1 concepts and skipped the deload week the first cycle but will probably take it after this second cycle, but since I am also in a fat loss phase I am not sure what I should do with my diet.
I feel like if I drop calories too low I will lose muscle with the lack of heavy lifting and if I keep my macros the same I will gain fat.
Thanks.
The goal of a deload is basically to take one step back to be able to take 2 or 3 forward.
Keep your food intake the same, at worse it will give you a relative surplus of around 400-500 calories per day. Technically you COULD gain up to one pound of fat doing this, but since you are likely to surcompensate glycogen stores first you will only gain around 0.5lbs of fat if that.
You may gain more scale weight (either muscle rebound or stored water/glycogen) but it will come back to normal within a week.
And this one week period where the RELATIVE energy intake is higher than normal (same amount comes in, less comes out = greater surplus) will help ‘reset’ your body which will become more responsive to losing fat afterwards.[/quote]
Thib,
In terms of "resetting the body, how do you go about determining how long a period of time would be sufficient to help do this when a person may have been dieting over a period of time.
Do you have any general rule of thumb where you’d scale an increase in calories and the length of the period to how severe the maximum dietary deficit was and how long you were on such a plan?
I’ve explained MANY TIMES why stimulants, over the long run, were not good. They can help for short periods of time, but they hinder fat loss when used for a long time.[/quote]
What is considered long/short time for you in this case?
I’ve explained MANY TIMES why stimulants, over the long run, were not good. They can help for short periods of time, but they hinder fat loss when used for a long time.
What is considered long/short time for you in this case?[/quote]
[quote]Christian Thibaudeau wrote:
BAdWolf wrote:
Christian Thibaudeau wrote:
I’ve explained MANY TIMES why stimulants, over the long run, were not good. They can help for short periods of time, but they hinder fat loss when used for a long time.
What is considered long/short time for you in this case?
Short is 2 weeks or less.[/quote]
So should stimulants be completely eliminated (in my case caffiene from coffee) even if only used prior to workouts (steady state cardio and strength training)? Given those are the only points in the day it’ll be in my system.
[quote]Christian Thibaudeau wrote:
Diego Z. wrote:
Hi Coach.
Simple question: For a fat loss cardio activity (high or medium intesity) what shall be the pre/peri and post workout nutrition to prevent muscle loss?
Thanks!
12g of casein hydrolysate (not miscellar or sodium caseinate or regular casein) or, worse case scenario, 12g of whey hydrolsate prior to the session.
If the session lasts for more than 45 minutes, have another 12g after 30 minutes.[/quote]
Could this be all that you take or would the 2scoops of workout fuel be taken 30min before workout and then 2 scoops of recovery 15 minutes out + your above recommendaions or just the above would be fine?
I am trying to help a female friend of mine get in shape because shes currently overweight. i have helped her put together a diet thats low carb (30gs or less a day) and set her calories at 2000 a day over 5 meals. I have also told her to do a brisk walk daily for 45-60 mins before breakfast 6 days a week.
Does this sound like a good plan and if she hits plateus with fat loss what are the next logical steps to keep the scale and tape measue going down? I understand you are not a fan of reducing calories too much so… Add another low intensity cardio session in the PM? Increase intensity of each session? Should these cardio sessions be done fasted or will it cause her to lose muscle and loose her shape when she finally is lean?
I’m dieting for a competition and am wondering if you might give me your input based on my fat distribution (Biosignature standpoint) as well as a reasonable on-stage body weight. Here’s the numbers:
I’ve been following a low-carb/keto diet with a carb reload once per week - my first time with this approach. I’ve got about 5 weeks left before the competition. Let me know if you would like any additional info.
Cheers,
Mark
Your main problem is genetic insulin sensitivity. Your subscap area is still high, while the other insulin site (suprailiac) is in the proper range compared to the others. This tells me that geneticall you are not built to handle carbs well, but that your current regular carb intake is fine.
At 5 weeks out, in your case I would drop the weekly carb reload and add 30-40g of carbs pre-workout (no carbs the rest of the day). This will give you enough fuel for your workouts. I would drop the weekend load because your body is not built to tolerate a high amount of carbs on a day.
At 2 weeks out you drop the pre-workout carbs too and go straight low carbs until you peak for the show.
You can still drop around 7lbs of fat which will naturally lead to 3-4lbs of water loss. So the weak prior to the show you should be around 208 which normall means that you could drop down to the light-heavies (198) with a proper dehydration protocol.
[/quote]
Coach CT, I’m down to 212 as of this morning and have implimented the Poliquin supps for insulin sensitivity according to your BioSignature thread. Thanks again for the feedback…it looks like I might just make weight for my comp.
Coach I am concerned I may have relied on stimulants too heavily in the past to get lean.
I have very high reading at the belly button and scap along with the iliac crest ( i know what they mean metabolically)
As a child (15 y/o) I was on a high does for 8 months of prednisone and gained a ton of weight (40lb) which really screws up cortisol ratios (prednisone)
And although I have competed and gotten lean enough for stage shape 3 times I think i have a cortisol problem that would be adversely effected by stimulants (although I sleep well at night and fall asleep right away) afternoons are bad for me
right now I am combating the cortisol with PS and Glycine along with Low Carbs for the sugar and at week 6 of get jacked some insulin resistant supps
Is that the best approach?
Have you any opinion on 7Keto by beverly international as opposed to stimulant based fat burners for me on a fat loss phase (get jacked), or stick with a stimulant based one short term because they work better?
My blood tests were: 1.28ng/dl free T4 and 3.2 for triodothyronine but now that I look i don’ t think it is a full thyroid panel
Cortisol is 8.0 ug/ml in the AM
free test (direct) is 13.7pg/ml
Glucose 97 ( i feel too high fasting) and have been in the 90;s 3 out of 4 blood tests over the past 2 years
all were fasting
What would be best to focus on and am I way off on any of this ?
Just trying to learn a little more about this and me.
thanks
CT, if you eat a large amount of calories in 1 sitting (like 1/3 of your daily calories) and then don’t eat again for 4 hours or so do you store more fat than if you had split that meal into two meals?
[quote]colinphenom wrote:
CT, did you ever follow through with that viking diet you mentioned (one meal, para workout, protein pulses)? if so how is the progress?[/quote]
The viking diet is 2 meals, not just one. Breakfast and late evening meal.
That’s basically how I ate when I was in Colorado for 4 weeks. Not because I wanted to follow this specific diet but because I only ate when I was hungry.
I did maintain my strength and dropped 10lbs in a month.
[quote]sarah1 wrote:
CT, if you eat a large amount of calories in 1 sitting (like 1/3 of your daily calories) and then don’t eat again for 4 hours or so do you store more fat than if you had split that meal into two meals? [/quote]
No. If the total intake is the same you will likely have the same result. That’s what current studies show.
[quote]Christian Thibaudeau wrote:
sarah1 wrote:
CT, if you eat a large amount of calories in 1 sitting (like 1/3 of your daily calories) and then don’t eat again for 4 hours or so do you store more fat than if you had split that meal into two meals?
No. If the total intake is the same you will likely have the same result. That’s what current studies show.[/quote]
Interesting, definitely contradicting some standard advice. So what if someone, on an off day, just had 2 big 1500 calories meals…that would be about the same in the end, result-wise, as six 500 calorie meals?
I’m wondering how this would workout with macros as well. If someone is eating 300g of carbs and 100g of fat would it really be good to have 150g of carbs and 50g of fat twice a day (with whatever protein you’re eating) rather than spreading this out?