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    Eating maintenace/surplus on training days, with deficit on rest days

    Wondering if anyone has tried recomping by eating at maintenace or at a caloric surplus on workout days, then a decent deficit on rest days, enough to create a meaningfull deficit over the course of a week, and what your results where. Not intrested in non expert opinions, obviusly everyone says " recomp is impossible " i want to listen to anyone who has actually attempted it, using that method.

    Not doing it right now, but thinking about it, eating at maintenace could serve as a sort of diet break and if you have a large enough calorie deficit on the rest days, fat loss could still be fast.
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    Done it for a long time, and also ate consistent calories each day for a long time, both cutting and bulking. Not even a tiny difference.
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    If you are in an overall deficit for the week you will be okay. I find that I like to eat a huge deficit the day after a cheat day and usually feel ok doing so.
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    Registered User vikingbro's Avatar
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    Originally Posted by dmacdonal9 View Post
    Done it for a long time, and also ate consistent calories each day for a long time, both cutting and bulking. Not even a tiny difference.
    well, fat loss is not going to slow. Its like a bank account, if you spend enough compared to your income, your going to go out at some point no matter what. If you train fullbody one day and eat at maintenance, then have two rest days following and eat at those days about 750 calorie deficit, you still have a 500 cal a day deficit, which is " ok ".

    The question is more wether or not its possible to actually gain muscle, given that your only eating apropriate numbers of calories and protein on training days, and likely are not getting enough protein on your fat loss days. in you instance, i understand you didnt manage to build muscle.

    I wish there was a study that looked at this.
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    Train hard play harder Tommy W.'s Avatar
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    You base it on weekly calories not daily. The body doesn't come equipped with a 24 hour clock. Weekly deficit equals fatloss, weekly surplus equals fat gain and/or muscle gain. You need to have a consistent deficit or surplus to experience fatloss or muscle gain, Generally months at a time.
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    Originally Posted by vikingbro View Post
    in you instance, i understand you didnt manage to build muscle.
    Not what I meant. I've gained muscle and lost fat with both approaches, but equally. In my experience, there was no clear advantage to varied calories over consistent calories, whether it be at a net deficit, surplus, or maintenance.
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    Originally Posted by dmacdonal9 View Post
    Not what I meant. I've gained muscle and lost fat with both approaches, but equally. In my experience, there was no clear advantage to varied calories over consistent calories, whether it be at a net deficit, surplus, or maintenance.
    Oh ok, i tougth you ment no change in body composition. Well, thats intresting, not really what i expected to hear. How did you structure it last time you did it? As in what was your maintenance, how much did you eat on training days vs rest days and how many training days a week.
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    Originally Posted by vikingbro View Post
    Wondering if anyone has tried recomping by eating at maintenace or at a caloric surplus on workout days, then a decent deficit on rest days, enough to create a meaningfull deficit over the course of a week, and what your results where. Not intrested in non expert opinions, obviusly everyone says " recomp is impossible " i want to listen to anyone who has actually attempted it, using that method.

    Not doing it right now, but thinking about it, eating at maintenace could serve as a sort of diet break and if you have a large enough calorie deficit on the rest days, fat loss could still be fast.
    I haven't tried it.

    My limited nutrition knowledge tells me that it won't be any different from the "normal" way because fat loss muscle gain and fat gain all occur simultaneously at the cellular level and what we perceive is an aggregation of the effects. Your body is not one system that loses fat or gains muscle or gains fat all at once, these processes are cellular.

    I urge you to try it and report on the results.

    Other than that, see what you can come up with on google - try scholar.google.com for actual journal articles and not bro science.

    Also consider that if it is just as effective as normal it might be a little easier to stick to because, mentally, you might think "I need more calories because i'm lifting today!" and "rest day so fewer calories".

    I eat less on my rest days, except BROtein, it just feels the right thing to do. But I also run a deficit on my workout days.
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    Originally Posted by dmacdonal9 View Post
    Not what I meant. I've gained muscle and lost fat with both approaches, but equally. In my experience, there was no clear advantage to varied calories over consistent calories, whether it be at a net deficit, surplus, or maintenance.
    I find that if I eat just over my rmr and use the rest activity over the week with zero cardio i can lose fat and gain muscle. (But I am not super active outside of the gym when doing this) Its painless but slow.
    Why do I do this weightlifting thing for the last 32 years with all its ups and downs life has handed me? Because each time I came back stronger. NEVER GIVE UP. Gym life is about more than muscles getting bigger and weights going up. Its wisdom discipline dedication humility you name it.
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    Originally Posted by vikingbro View Post
    Oh ok, i tougth you ment no change in body composition. Well, thats intresting, not really what i expected to hear. How did you structure it last time you did it? As in what was your maintenance, how much did you eat on training days vs rest days and how many training days a week.
    I followed leangains version of IF pretty precisely for a year or so. 2400 maintenance. I tried smaller and larger surpluses/deficits from that, like 20% +/-, 15%, etc. Training 3 or 4 days per week depending on the program at the time. Sometimes I was cutting at a net deficit for the week, other times I was maintaining and trying to recomp.

    During cuts I lost fat. During "recomps" I made modest gains but lost no fat (which is quite reasonable by the way, not a bad goal). During net surpluses I made faster gains (both muscle and fat).

    The calorie and macro variation in Leangains is a "lite" version of Lyle McDonald's UD 2.0. UD 2.0 is a much more extreme approach involving glycogen depletion workouts with strategic refeeds. I believe if you want to see a measurable recomp effect, that's the kind of thing you'd need to do. Just varying calories and macros is not enough to make a detectable difference. But bear in mind that a difference needs to be pretty substantial in order for us to detect outside of a clinical setting. There could well be a slight advantage that's just too small to notice (in which case it doesn't matter, at least not to me).

    I also tried UD2.0 but didn't make it more than 3 weeks. It's brutal, and my quality of life is not worth it. But give it a try if you have the enthusiasm.
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    Serpentarius's Avatar
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    Recomps dont really work well for natural lifters unless you have very high testosterone levels.
    There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by vikingbro View Post
    " i want to listen to anyone who has actually attempted it, using that method.

    .
    I think most of us that have been training for a very long time have gone this route and have come to the same conclusion that it's a waste of time. It generally balances out to weekly maintenance calories more times than not. Maintenance = no fatloss, no muscle gain. Why people chase recomps is beyond me. If you ARE in a deficit it will most likely be too small to do much good as far as fatloss and you won't be building any muscle.
    Last edited by Tommy W.; 11-12-2015 at 09:30 AM.
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    You don't have to eat over maintenance every single day. As long as your in a surplus for the week you will gain muscle. There is nothing wrong with having a day or two a week of eating less as long as you make up for it in the same week
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    Originally Posted by Tommy W. View Post
    You base it on weekly calories not daily. The body doesn't come equipped with a 24 hour clock. Weekly deficit equals fatloss, weekly surplus equals fat gain and/or muscle gain. You need to have a consistent deficit or surplus to experience fatloss or muscle gain, Generally months at a time.
    , the body don’t come with a 24 hour clock so does the body cone with a 168 hour clock?
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    Originally Posted by Shaunpaul86 View Post
    , the body don’t come with a 24 hour clock so does the body cone with a 168 hour clock?
    No but 7 days is enough to see a trend and determine if your weight is moving up or down. Also this thread is 5 years old...
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by Shaunpaul86 View Post
    , the body don’t come with a 24 hour clock so does the body cone with a 168 hour clock?
    nice 5 year bump. Maybe it has a 744 hour clock. Why don’t you check into it and report back
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    Originally Posted by Shaunpaul86 View Post
    , the body don’t come with a 24 hour clock so does the body cone with a 168 hour clock?
    Google: circadian rhythms

    But as for calorie intake, the body easily smooths out wrinkles in your short term intake. So net effect will be almost identical to eating the same average amount each day.
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