Hi everyone, I got a crazy idea. For my next HST cycle I want to control my calories pretty strict (for the part coming after Christmas anyway). The main purpose is to gain some quality pounds while keeping the body fat low (currently around 10% after SD). My diet may be a bit controversial, but take a look – and any comments are more than welcome since it is an experiment from my part as well. Well from the HST we know that protein synthesis is elevated the next 36 hours after working out, so I am planning to keep calories high in that period of time, and dropping a bit under maintenance until a couple of hours before the next workout (Sunday in deficit as well). To simplify matter a bit, I workout around 12, so that the time in a calorie deficit is while I’m a sleep. A workout takes around 1-1½ hours. Here is the plan: Monday: deficit until 1100 (workout from 1200 to 1330) and a surplus until bedtime (2400) Tuesday: surplus until bedtime, but I’ll have my last meal at 2100 Wednesday: as Monday Thursday: as Tuesday Friday: as Monday Saturday: as Tuesday Sunday: deficit all day long My nutrition pre/during/post workout follows Lyle’s recommendations with: Pre workout: 20 grams of carbs and 20 grams of whey During: 30 grams of carbs Post workout: 80 grams of carbs (20 of them fructose) and 30 grams of casein I’ll have another meal an hour after working out consisting of pretty much the same nutritional amounts. I have estimated my daily BMR to 2450, where I add 900 calories to start with on workout days (the highreppin is killing me), and another 500 calories to be sure to be in a surplus. Tuesdays (etc.) I’ll just add 500 calories to my BMR and a bit more if my activity level is significant different from average. As mentioned I’ll stop eating at 2100 on Tuesdays (etc.) but I am having a bit of trouble estimating my calorie expenditure while I sleep… on Sundays I will work around a calorie deficit on 400. That is close to 16% of my BMR… I'm 190cm (6.2 feet) and 93kg (205 pounds) Questions that’s been pounding my mind: For how long do you need to be in calorie deficit to lose body fat given that your glycogen stores are full? Will the calorie deficit eat away the gains I’ve made during the week? Does my body even realize it’s in deficit while I’m a sleep, or is my combustion to low to deplete anything?