Originally Posted by MarkI
What is the latest science behind eating when trying to do a recomp/slight cut. IF, small meals througout the day, limit starchy carbs on rest days, more carbs on workout days and before/after lifting?
Also, what about training frequency? Lift four days a week, hitting two muscle groups in each day, or 3 days a week full body?
After reading up on nutrition a whole lot more, it seems to me like Intermittent Fasting is not as good as it tries to be, and that exact macros don't matter a whole bunch.
If I would go on a big cut now, I would:
- eat breakfast (without protein until lunch there is a risk for turning catabolic)
- eat another 3-4 meals during the day, with the last one late at night before I go to bed. So no "fasting" like with IF.
- I would split so all meals have equal amounts of protein (40-50g per protein per meal is enough if you eat 4-5 times a day), or perhaps more pre-/post training and less at the other meals.
- somewhat equal fat in all meals except pre-/post training which would have slightly less fat.
- if my caloric budget don't allow for a lot of carbs, I would limit carbs to pre-/post training, with a lot of carbs in the post-workout meal (replenish glycogen stores).
I would eat 1g of protein per lb of bodyweight. Higher on the carbs and mid-low on fat, but that is personal preference and depends on training volume (higher volume = more carbs)
I would eat the same every day if I lost weight on it, and in that case have the carbs in the evening.
If I would not lose weight eating the same amount of calories each day, I would go drop calories on rest day by slowly taking out carbs on a weekly basis until I reach a good weight loss rate.
Full body workout every other day is still considered the "best" from a scientific and theoretical standpoint. Muscle protein synthesis only lasts 48h (so you can stimulate it again after that). Max hypertrophy threshold is reached with less volume than most people think (and what is found in typical bro-splits), so you'd be better of doing less volume per session, but having more sessions per week. There's even been a recent study of trained lifters showing that their muscle protein synthesis was back at base levels within 16 hours, so they would be best off doing full body (training every muscle) every single day.
Edit: I need to learn to write less.
Edited by conceptionist - 11/11/14 at 1:48pm