Hi people I am trying my best to learn about effective diet tips to help me lose fat and preserve muscle mass.I have dieted in the past whilst training HIT style and basically ended up losing fat and a shitload of muscle with it.I have the Heavy Duty Nutrition book and that is the formula I followed last time I dieted(60% c 25% p and 15%f).I was going up in workout poundages and dropping weight at the same time but still lost tons of muscle so I really dont know where to go with diet when its time to try losing some fat again,needless to say this time I will not be training HIT style but need diet tips none the less.
Here is an articl I found that was interesting it comes from Kelly Baggett.
Now for the really interesting part, the diet! The diet is divided up into 2 separate phases, the low calorie low/carbohydrate portion and the high calorie/high carb portion. Here are the guidelines:
Low calorie/low carb portion
Duration – All day on weight training off days and ½ day on weight training days.
Caloric intake – 10-12 x bodyweight
Macronutrient ratio – 50% protein 30% fat and 20% carbohydrate
High calorie/high carb portion
Duration – on weight training days only. From the beginning of the weight training session until bedtime.
Caloric intake – The same amount as you would take in during a normal low calorie day but these calories are to be consumed in a time span of 6-8 hours. ( 10-12 x bw or 1600-1900 calories for a 160 lb individual)
Macronutrient ratio – 20% protein 5% fat and 75% carbohydrate
Maintenance calorie/carb portion
Duration – weekends
Caloric intake – 15 x bodyweight
Macronutrient ratio – 50% protein 30% fat and 20% carbohydrate
Monday – AM cardio PM weight training*
Tuesday – HIT cardio performed anytime
Wednesday – AM cardio PM weight training*
Thursday – HIT cardio performed anytime
Friday – AM cardio PM weight training *
Saturday – HIT Cardio done anytime maintenance calories
Sunday – no training/maintenance calories
* (AM cardio optional depending on individual)
So lets take a trial run through the program. At a bodyweight of 160 lbs our hypothetical trainee needs 1600-1920 calories on the low carb/low calorie day. At a 50p/30f/20c ratio this will mean 200 grams of protein/80 grams of carbs and 53 grams of fat. Lets first use and illustrate a weight training off day, Tuesday as an example.
Preferably sometime in the late afternoon or early evening perform HIT cardio or sprinting. The timing for the HIT on weight training off days is not terribly important but keep in mind the evening is usually a time when the metabolism begins to slow. By performing intense exercise at this time we stimulate the metabolism so the metabolic rate over the course of 24 hours is greater. After this have a protein drink along with some liquid carbs which would be equivalent to about ½ of the total 80 gram allotment of carbs for the day. Since the body is most responsive to carbohydrate consumption following activity try to get more carbs in postworkout, regardless of when you perform it. Throughout the rest of the day the body would be in a hard-core fat burning state. Diet would consist of mostly lean meats, fibrous veggies, and quality fats about every 3 hours throughout the day.
Again our hypothetical trainee gets up and this time does the optional slower/longer duration cardio for 40 minutes such as walking on a slightly inclined treadmill at a pace not so fast that it leaves him out of breath, but just fast enough so that it would be a little difficult to carry on a conversation. After this have a protein/carb drink. The amount of carbs would be less than the preceding days HIT cardio post-workout consumption, maybe 20 grams since the longer duration slower cardio is less taxing on the glycogen system.
Another important thing to remember is, since this is a weight training day and this training session is around 3 pm, he′ll only be eating the low cal/low carb portion for approximately ½ day so the macronutrient total needs to be adjusted since those #′s are based on a full days total. Instead of 1600 calories 200 grams of protein/80 grams of carbs and 53 grams of fat we need to cut those in half and eat about 800 calories/ 100 grams of protein/40 grams of carbs and 26 grams of fat from breakfast until 3pm.
Find out how many calories your are burning in over 600 exercises, click here!
Once 3pm hits is when the anabolism (and the fun) begins! Just prior to the workout we′d have a serving of some type of stimulant and begin sipping on a carb/protein drink. (dextrose/maltodextrin/whey) or (BCAAs, dextrose, malto). After the workout we would have another high carb/protein drink of dextrose/maltodextrin and whey and head home for more great FOOD and CARBS! The macronutrient total from 3 pm until bedtime will total approximately 1600 calories /300 grams of carbs/80 grams protein/and 9 grams fat for a 160 pounder, so this pretty much means any low-fat carbohydrate sources are fair game.
Although complex carbs such as white potatoes, rice, oatmeal etc. are ideal due to their effects on replenishing muscle glycogen, it′s ok to have some cereal, low fat pastries, etc. during this time as well. Keep fruit and fructose consumption to a minimum and definitely make sure you stay away from fat. Having high insulin levels coupled with fat intake will drive that fat directly into storage. Continue to pig out on carbs until bedtime and then wake up the next morning for another 1.5 days of dieting before hitting the workout and overfeed all over again.
Why It Works?
The weight training and preceding dieting phase not only burns fat but also puts the body into a glycogen depleted state which heightens insulin sensitivity so the body is ready to suck up on all the nutrients delivered during the short-term carbohydrate overfeed. In addition to increasing cellular hydration, which is important for protein synthesis, the body responds to this overfeeding by increasing levels of the anabolic hormone insulin.
Having high insulin levels ALL the time could be a bad thing and lead to fat gain, but for such a short period of time after an intense workout we′re able to maximize the anabolic power of insulin for anabolism and muscle building with little danger of spillover into fat storage. Studies have shown that carbohydrates consumed during massive short-term carbohydrate overfeeding have a very small effect on de novo lipogenesis, or conversion to fat from carbohydate.
Also, during this time and after, the body will respond to this short-term overfeed with larger amounts of the hormones testosterone, thyroid, and leptin. Leptin is the hormone which normally drops during a diet and causes our fat loss efforts to reach a stand-still and causes our body to begin cannibalizing muscle tissue. By boosting leptin through over-feeding, we also ensure that our fat loss efforts continue unhindered throughout the plan while all the other hormones are optimized for muscle gain. Regular cardio is done earlier in the day not only to burn more calories and fat but, more importantly, to give a big metabolic stimulus throughout the day. Diet is optimized to allow fat burning during these times.
Likewise, the timing of the weight training sessions coincides with the time when the body would normally begin to go from an anabolic to a catabolic state. By doing our weight training and HIT in the afternoon/early evening we are able to boost anabolic hormones and sensitivity to these hormones at a time when they naturally begin to decline while also stimulating the metabolism at a time when it begins to slow down. Following the weight-training workout with a high carbohydrate overfeed gives solid, round the clock hormonal and dietary management of both muscle gain and fat loss.
What do you guys think? Has anyone used this type of diet to get lean?? how did strength levels go? and how much muscle was lost?