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Diet During Non-Exercise Days



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MOTIVATED@LAST
Posts: 13,909
1/29/13 4:13 A

Repairs to and growth of muscle tissue from strength training occur throughout the recovery period, not just in the few hours immediately after a workout. Accordingly, you should be aiming at a consistent surplus, rather than changing things from day to day.

Most body builders run in a cycle of several WEEKS of cutting and building cycles, rather than days.

M@L



TACDGB
Posts: 6,012
1/28/13 6:43 P

I do know that you need to eat a lot of protein. About 1 gram per pound of what you weight to see those muscles building.



DIETITIANBECKY
Posts: 26,374
1/28/13 6:36 P

I would suggest no more than about 1/2 pound weekly weight loss during this intense focus on strength training. Do you know your calorie range for this? I would suggest that you listen to your body regarding where to eat within the range. Some folks find that they are hungry on the day of the training. Others find that they have more hunger the following day. Others find no real difference in their hunger. The goal is to determine the calorie range that brings about a slow weight loss, while you are building strength. What amount are you using for protein intake daily??

SP Dietitian Becky



YOU_CALIBAN
SparkPoints: (7,482)
Fitness Minutes: (11,441)
Posts: 488
1/28/13 4:27 P

Difficult to know what weight goal is, Becky, because I'm not sure what endgame is for my strength and related mass.

I'm eventually going to work my way down to 8-10% BF.

I'm currently 191, probably 14-16% BF, so I'd be looking at 175 at ~8% BF. Though I will likely continue to put on muscle, and could foresee hitting 185-190 while still maintaining 8% BF.

For now I'm not looking to lose weight; after much research and experience, I don't believe it's possible for my body to gain muscle and lose weight (gain strength and lose weight, yes).



DIETITIANBECKY
Posts: 26,374
1/28/13 3:56 P

What is your goal with your weight?
Are you wanting to maintain your current weight? Meaning lose some fat and increase muscle mass to off set the difference and remain the same weight.

Or are you wanting to build muscle and lose pounds as well.

What is your height? Current weight? What do you want to weigh? Percentage body fat? What is your goal for body fat?

SP Dietitian Becky



JENMC14
Posts: 2,707
1/28/13 3:55 P

If you create a deficit, that will oppose your gain goal. It would make sense to eat at a lower surplus or eat at maintenance, I think. However, just experiment. If you start to gain too fast eating at a surplus on non training days, reduce your intake those days. Or, the opposite, if you decrease those days, and you're not gaining, up your intake. I think I'd start by hitting maintenance on my off days and see how I feel/how I gain.



YOU_CALIBAN
SparkPoints: (7,482)
Fitness Minutes: (11,441)
Posts: 488
1/28/13 3:42 P

Preface: I'm doing heavy lifting 5-6 days a week. I eat at a caloric surplus. My goal is to gain clean mass, i.e., muscle mass with minimal fat gain.

Question: Should I be reducing my calories on my non-lifting days, or should I maintain caloric surplus?

With cardio, it's more straightforward (I definitely would reduce calories on a rest day in this situation), perhaps because I'm guessing the body works differently with muscle creation. Does the body continue building muscle on an off-day? If so, I would just maintain my caloric surplus.



 
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