Thread: on and off days diet

Hello,

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Thanks.

rayray, I'm not entirely following your question, but i'll take a shot.

First of all, I wouldn't recommend fixing what isn't broken. Losing 1.5 lbs/week is fantastic, and if you are reasonably comfortable with the diet, I'd recommend sticking with what you are doing.

Secondly, don't bother counting calories that are potentially lost from training --- it's too inaccurate to deal with. If you feel that you need to eat a bit more on training days, you can compensate by eating a bit less on non-training days ( I believe this is what you said that you are currently doing).

What does your sample off day look like?

Originally Posted by m11

rayray, I'm not entirely following your question, but i'll take a shot.

First of all, I wouldn't recommend fixing what isn't broken. Losing 1.5 lbs/week is fantastic, and if you are reasonably comfortable with the diet, I'd recommend sticking with what you are doing.

Secondly, don't bother counting calories that are potentially lost from training --- it's too inaccurate to deal with. If you feel that you need to eat a bit more on training days, you can compensate by eating a bit less on non-training days ( I believe this is what you said that you are currently doing).

that question was just put out there off the top my head. i eat more on training days than non training days. dont know why it crossed my mind, i guess i was just looking to hear a number thrown out there too.

as far as my weight loss now, it's slowed down considerably. i was consistently losing about 1.5 lbs. a week, from 185 to 160. than took more than a month to drop to 155 lb. i think i plateaued at 155.

ive made my adjustments throughout my cut. i started at 2000. i was more active at work. got laid off, dropped down to 1800, and dropped down again to 1600 as weight went off. i'm not giving exact figures. i do rough estimates on my calorie counts. just so i know how much and when i can splurge on the good stuff.

should i drop more calories? i dont do any cardio at all. dont like to, dont want to. but will doing it help boost metabolism or get me passed my plateau? thanks

So you've been in deficit for about 5 months? Perhaps you may want to creep the calories up to maintenance for a couple weeks to give your body a break.

What are your maintenance cals? What's your goal weight? How tall are you?

Additionally, adding in cardio at this point would probably do more harm than good.

Originally Posted by m11

So you've been in deficit for about 5 months? Perhaps you may want to creep the calories up to maintenance for a couple weeks to give your body a break.

What are your maintenance cals? What's your goal weight? How tall are you?

Additionally, adding in cardio at this point would probably do more harm than good.

i base my maintenance at around 2200. i set my goal weight 5 lbs. lower each month. i care more for a low body fat %. going for very lean, abs, and definition. just dropping till im happy with how lean i am. i am currently 154 lb. and 5'4. i dont know my body fat %, maybe 12 or 13%. top abs showing.

Yea, I understand. I was just hoping that you weren't 6'3'' or something like that.

Anyway, a break for two or three weeks may still be in order.

should i care about my carb intake?

It depends on how you respond to them. If they don't fill you up (or worse, make you hungrier than you started with) you probably should focus your calories on fat and protein.

The same idea applies with maintenance as with cutting in terms of taking in 1g+/lb lbm protein and 0.5+ g/lb lbm fat. You can fill up the remainder of the calories however you'd like.

i'll take a two week break and see how it goes after.

also i workout early morning upon rising on empty stomache, is that good or bad. and should i take in more carbs before bed for that reason?

The typical recommendation is to get in some nutrition before training. However, there is a lot of evidence of the benefits of training in a fasted state. However, the eight hours or so that go by during sleep isn't really long enough to achieve those fasted state benefits.

With that said, you probably should get some food in. You certainly should get some food in if you feel nausea etc. during training.

it's been my routine for a long time. i grew accustomed to it and actually prefer it. but since cutting, i've lost alot of strength. i have noticed though sinced ive started loading up on carbs on the weekends, the beginning of my week workouts are stronger. i have been getting nauseous since taking Jack3d as my pre workout, but only since doubling the serving. i dont know if its helping me to expend more energy or the product itself is exhausting me to the point of nausea. what do u think?

You probably aren't reacting to well from the caffeine. I'd recommend stopping use and go from there. You can purchase a $20 container of creatine monohydrate as a replacement --- I prefer the 'micronized' variety.

i also taking an ec stack. i was taking three doses a day at 25e/200c per dose. i just started taking a pre supp.( jack3d). i know they contradict each other. so i take jack3d at 6am. take ec stack at 1 pm and 5 pm. should i take creatine on a cut? its going add some water weight, wont it? or will it increase the appearance of lean mass as im cutting?

Jack3d (and basically every "pre-workout" supplement) is essentially creatine, caffeine, and an arginine form. There is nothing special about them. You can find the components of these supplements much cheaper and titrate the doses yourself (you know this without knowing it --- you utilize an EC stack and are familiar with creatine).

I'd recommend stopping all stims until your nausea subsides (this means stop with the Jack3d and the EC). Once you feel alright, you can slowly increase the doses until you find the point where you don't feel nausea. Perhaps starting with 25/200 and then increasing until you get up to 25/200 x 3.

An aside: because Jack3d is preformed, you cannot titrate the doses as easily as you can if you stick with making your own concoctions.

You should be taking creatine year round. Additionally, no 'cycling' or preloading or anything like that. In short, the purpose of supplementing creatine is to help provide additional energy to your muscles while you train (it provides a phosphate source to ADP to help create ATP more readily -- your body can only store a limited amount of ATP). This is fundamentally the only benefit that is of importance --- everything is else just incidental (edit: there is some other stuff, but it's not terribly pertinent). I don't think (I'm not entirely positive, but I'm going to go with it) that there is even conclusive evidence that creatine monohydrate causes bloat as a side effect--- I'm pretty sure it's just hysteria created by supplement companies to push the more expensive creatine ethyl ester.


EDIT: http://journals.lww.com/co-pediatric...ent_use.4.aspx

"Bloating after initial administration and dehydration with prolonged exercise are commonly
described side effects, though no scientific data are yet available to support these claims."

m11

i'm going to experiment with intermittent fasting. i'm so used to restricting my calories and comfortable with my eating pattern. i am worried if i go off it, it might be harder to get back into the swing of things.

i just started looking into IF. i chose to start today at 12pm, and fast till noon tomorrow.
i've been doing somewhat of a fast already. i go to gym early morning/6 am and only have a protein shake after workout. i dont eat until 3pm and eat till bed time or earlier.
i do this cause i find it more enjoyable to eat more later in the day than to spread it out.

my training days are monday, tuesday, thursday, friday. i'd like to fast every other day, but i dont think i can handle not having my post workout shake. so i decided on following the same protocol and eat as normal on monday, tuesday i begin my 24 hour fast at noon til noon wednesday(off training day). eat on thursday, fast again at noon friday until noon saturday. weekends, i load up on carbs and try to eat at maintenance or higher.
does this set up sound okay and/or beneficial to my cut?

Yea that sounds fine. The "i'd like to fast every other day" line mislead me initially, but as long as you are fasting twice a week total, then that is fine. The idea is to only have the 24hr fast once or twice a week. You don't really want to go over 48 total hours of fasting each week.

how about the period from previous nights sleep until 3pm next day with only 1 protein shake as a meal? is that somewhat of a broken up fast? eight hours sleep plus 2 hours awke including workout(fast). 300 calorie high protein shake at about 8am. another fast from 8am to 3pm.

The idea is that you have 24 consecutive hours without any food. Are you familiar with the book "Eat Stop Eat"? I'd recommend checking it out.