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Old 07-11-2008, 06:40 AM   #1
Barry Anderberg
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Default Recomp

For someone wanting to do a body recomp (lose fat, gain muscle), how do you manipulate calories while IF'ing?

My maintenance calorie intake for workout days is ~3000kcal. Rest days are ~2700kcal.

Those values come from the ExRx.net calorie calculator.
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Old 07-11-2008, 07:01 AM   #2
Mike ODonnell
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Manipulate as in cycling? You could eat protein and fat (and non-starchy vegetables) on non workout days......eat pwo whole food carbs on workout days (lower fat intake).

Martin did a good overview on his stratagies here.
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Old 07-11-2008, 07:26 AM   #3
Barry Anderberg
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Quote:
Originally Posted by Mike ODonnell View Post
Manipulate as in cycling? You could eat protein and fat (and non-starchy vegetables) on non workout days......eat pwo whole food carbs on workout days (lower fat intake).

Martin did a good overview on his stratagies here.
Thanks Mike. I've read Martin's comments and frankly I have trouble seeing how his recomp protocol could be done without getting sick. Consider what he writes here:

Quote:
Originally Posted by Martin Berkhan
WO-days: have a moderate sized meal of 50-60/50-60 carb/pro (minimum fat) pre-WO (approx 450-550 kcal). PWO-meal is ideally a high carb, moderate protein and low fat refeed. Kcal target for this day should be around maintenance+25% with the absolute majority of kcals eaten PWO. General guidelines for this day is (at least) 1 g protein/bw and 2 g carbs/ bw, and then you may fill out with whatever macronutrient you want to a certain degree. Ideally, emphasis should be put on carbs while fat intake is kept low; these conditions are the most favourable in order to prevent fat storage and optimize glycogen storage.
For me, maintenance is around 3000kcal on workout days. So he's suggesting that I eat 3750kcal in 8 hours. I could see doing that if you're eating mostly fat, hitting 1 g protein per pound of body weight and keeping carbs low. It would still be hard but doable. However, eating that much in 8 hours and keeping fat intake low seems virtually impossible. I get nauseous just thinking about it!

Also if one wants to stick with a strict paleo diet these recommendations seem out of the question.
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Old 07-11-2008, 01:00 PM   #4
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Make the macronutrient ratios work for you, but the timing of pwo whole food carbs with lean protein, and fat/protein/veg all other times/days is a pretty good schedule to use. (assuming you are only doing 2-3x pwo feedings a week)
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Old 07-11-2008, 01:23 PM   #5
joe waguespack
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I usually do blueberries as my PWO carb with some chicken and walnuts. THe rest of my meals are smoked salmon, a mix of raw vegetables and red grapes with a good bit of nuts , and olive oil as well. Does that sound like a good direction for fat loss/muscle gain? I was doing great on the Zone but want to play with the whole IF thing a bit to change it up .
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Old 07-11-2008, 01:30 PM   #6
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I usually do blueberries as my PWO carb with some chicken and walnuts.
Dump the nuts...you don't need fat in the pwo window. Try also adding a starch carb like a yam or something. In the end, play with it till you find something that is getting you results. Zone works of course (because it is low calorie and insulin controling by nature), but the OCD weighing and eating 6x a day is a complete 180 from IF.
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Old 07-11-2008, 01:54 PM   #7
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I noticed you mentioned in the post above about 2-3 PWO a week. I am training 5-6 days a week along with training others all day. Will adding in starchy carbs that many times a week negate from anything? I haven't done anything other than fruit and vegetables in about a year.
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Old 07-11-2008, 04:10 PM   #8
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all depends on what you are calling "workouts". Is is heavy lifting? Is it metcon? Is it MMA training? Ideally glycolitic based training is when you would do a pwo meal. Nothing wrong with a little fruit pwo for all workouts, but it depends on again what they are.
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Old 07-11-2008, 04:45 PM   #9
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all depends on what you are calling "workouts". Is is heavy lifting? Is it metcon? Is it MMA training? Ideally glycolitic based training is when you would do a pwo meal. Nothing wrong with a little fruit pwo for all workouts, but it depends on again what they are.
Got it. Thanks Mike.
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Old 07-11-2008, 07:23 PM   #10
Barry Anderberg
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I am doing starting strength and it kicks ass. Linear progress is so fun!

Mike, I have decided to just fast on my "rest" (e.g. cardio) days when I will only eat 2250 kcal. Speaking of which, is it okay to do cardio fasted and wait a few hours after cardio? I'm just jumping rope for half an hour.

I'll eat a normal 6 meals on my workout days and shoot for 3000 kcal.. I can workout in the morning since I am lucky enough to work from home so I have the advantage of having all my eating that day (other than breakfast) be "post workout".

What do you think about that plan? I think it should be sufficient to cut some fat and keep my muscle.
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