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Originally posted by Premo55 Okay, so I'm starting to feel very burnt-out after my bulking cycle, and am gonna continue until the end of this week. Next week I'm gonna de-load my weights (going 2 reps short of failure, lowered weights and volume to recover), and then I'll take a week off completely. For anybody who's done similar things, how should I eat during: - the de-loading phase I would maintain a regular cycle High, Low, No - the off week Here I would do High, No, Low, No Also, what activity level do you recommend I maintain during the off week? I'm an endo-meso. Cardio? - I'm not one to normally recommend that but if you want some activity then I wouldn't do much more than cardio. Personally, I would take the whole week off - IOW - Don't step foot in the gym And as I get ready to cut for the summer, let me get all the facts right: - Low-No-High cycle? Yup that would be it. - 1g of protein per pound, but no real limit Min. 1G protein - for you I would suggest 1.5G - 1g of carb per pound on low day, > Yes 30 on no day, Nope - its ZERO carbs - only what you get from veggies which we don't bother counting anyway as many as desired on high day, or until satiated Correct - small piece of fruit with each carb meal on low day and high day to refill liver glycogen and enhance sense of satiety You got it - eat the fruit, veggies and protein before gouging on carbs on high day For sure - eating the fruit first helps provide satiety faster - at least 20 fish oil caps a day If your an endo meso you should be getting 6-10G EPA/DHA a day. So depending on your fish caps % would depend on the number of caps you would need More questions: - What fat quota should I meet on a daily basis? Presently 3 of my 6 meals consist of protein+fat: 45g protein and 20g fat. My daily fat intake is around 70g. How high should fat intake be on say, a no day, when calorie deficit is to be achieved? Ok, here is how the fat goes. 2 meals need to contain fatty proteins - ie. Beef, eggs, Salmon etc. If you don't get 2 meals with high fat proteins then you need to include 1T. Flax oil in one of your meals. The rest of the fat comes from your lean proteins, fish oil and carbs. No other additional fat is needed - So the diet works by manipulating carb intake, and affects leptin by underfeeding and overfeeding on carbs, as opposed to calories in general? I see that overall cals don't even seem to be a concern with this diet, only carbohydrates are, which is a cool concept. Does this mean I no longer have to log calories? I don't bother counting cals unless I'm curious. It is cool and it works great when done properly - If I go on a carb cycling diet for 10 weeks and eat the same throughout these 10 weeks maintaining the same cycle, will leptin be active enough to keep me losing fat? Yes, that is the beauty of this plan. No tweaks are needed UNLESS your at a serious standstill in fat loss. Notice I said fat loss and not scale weight loss Huge difference which many people don't seem to understand What kind of tweaks have people used to get past any kinds of plateaus? Manipulating the days. Doing more Low or No days. Really it is unnecessary to tweak. I only tweaked once during my cut. - And have any of y'all gained LBM during a carb cycling diet? Yup, 3-4lbs while I was getting ready for my comp Sorry for the long list of questions, just trying to figure it all out. Thanks everyone! Anytime Peace.

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