I just had to save this snippet for future reference (from Bodyrecomp forum) and to share with you guys:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Recently there's been some discussion on the forums about doing a PSMF type of diet with 3 workouts per week and carb loads centered around workouts. Blade has provided the following option: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">There are individual differences, of course - but so far, clients report of strength gains even while dieting and doing depletion workouts in between the heavy days.
I have several options here:
1. Full-body 2-3x/weekly, 5x5 split, or an upper/lower split 3x/week, depletion work at the end of the workout. Don't like this option much, since depleting then carbing up afterwards is kind of a waste, but at least you burn more calories.
2. Same as above, but depletion workout the day after heavy work and carbs. The best option IME.
Example:
Monday: bench, squat, chins (or rows)
Tuesday: Full body depletion, SS cardio depends
Wednesday: front squat, DL, OHP, power cleans or rows (or chins)
Thursday: rest or full body depletion, SS cardio depends
Friday: bench or incline bench, squat, chins (or rows)
Saturday rest
Sunday rest or full body depletion or intervals
I prefer 2, but sometimes up to 3 depletion workouts per week. I don't go overboard on volume either, about 2-3 sets of 15-25 reps per muscle group.
I may also stagger carbs during the week, so e.g. 150g pre-/post-workout+up to 4-5hrs later on day 1, 300g on day 2, 500g on day 3
3. Upper/lower split, heavy upper + depletion lower and vice versa. Also not a preferred alternative since I recommend carbs after heavy work, but if you prioritize Upper body you may only do carbs 2 days/week on the heavy days.
Hope this has some semblance of coherence, haven't had my caffeine yet today </div> <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Depending on tolerance to low carbs, the baseline is about 50-100g per day. Carb loads start 1hr pre-workout and continue for up to 4-5hrs post-workout. About 2xBW sound about right, but I might have them stagger intake between 1-3xBW depending on depletion volume and what muscle groups/lifts are most important. Fats can be added to manipulate weekly total deficit, so it can be anywhere from strict PSMF to 100g of fats total on low-calorie days. </div> <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Like I said, although baseline carbs are 50-100g/day, fats can be varied to achieve a weekly surplus or deficit depending on goals. My outline of 3x/week workouts with added depletion work on low-calorie days is mainly for fat loss. For mass gains, this protocol would be a compromise that allows less fat gain (or even recomp) but you would expect less muscle gain compared to a steady influx of calories.
</div> <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I think both Lyle and I agreed (read: we're paranoid) that to minimize the risk of proteolysis, small amounts of proteins during this "fast" is a good idea - although that technically doesn't make it a fast anymore. However, I've played with some strict fasting for a few clients as well - both for convenience and for clients who are still in the upper bf% ranges (mobilize more FFA, which pretty much avoids protein losses).
I can manipulate calories from fats, carbs or both, depending on various factors (activity levels, volume, intensity, insulin sensitivity, response etc).
</div> <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">A full one day PSMF on the depletion/cardio/rest day (depends), then the next day PSMF until 1hr before the heavy workout. Refeed until midnight or so, then back to PSMF until the next day. It might not be a strict PSMF, however - deficit is adjusted according to results, so some clients may end up in a range of 50-70g of fats and 30-50g carbs, but inspired by Work's original threads it is usually 1-2 meals of 30g protein until about 3-5PM, then the carbs and fats in later meals.
</div>Work [Martin Berkhan] has provided the following: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">An example of how an IF recomp may be structured (random snippets from my IF guide, which is a work in progress):
Fasting period lasts 16 hrs. This means you initiate your first meal 16 hrs before eating the last meal on the night before (which is easily done by skipping breakfast and lunch). Thus, ideally all eating is done within an 8 +-1 hour timeframe. Most do well with 3 meals, but some may even prefer 2 or 4. In order to have a steady supply of amino acids in your blood during the fast, I suggest the last meal consists of whole foods and some slow digesting protein (cottage cheese for example).
non-WO days: only lean protein and veggies (max 100 g carbs). Stay in the 1200-1500 kcal range and include 60-90 min of low intensity cardio. Kcal intake on these days is set to approximately 50% maintenance for most males.
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 the recomp protocol to work effectively, you need to balance the surplus days with the deficit days. This means that an EOD workout routine is ideal for those wishing progressive lean gains accompanied by fat loss. 2-3x week WO routines delivers faster results for people with bodyfat loss as a main priority. </div> <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Will it destroy the concept of IF if you have a small amount of protein during the 16 hr fasting period? No, but it obviously is a dose-effect relationship.
The main reason for me not recommending eating during the fast is mainly due to adherance factors. Consuming protein will most likely not benefit in terms of muscle catabolism (since there is none in the first place). A big meal with a large amount of slow digesting protein just before bed, or a couple of hours prior to bedtime, will still be providing amino acids well past waking up and going about your daily activities.
</div>Some from Lyle also: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">eating wise, assuming an evening workout, here's what I'd do on the eat days
5 hours out, small meal of protein, carbs with some fruit
2 hours out, small meal of protein, carb swith some fruit
train: carb/protein drink during workout. think 30 g carbs and 8-10 g whey protein.
immediate post workout: dextrose/glucose + whey protein and creatine. then eat like a crazed weasel until 6pm the following evening.
the fruit is important, you need to get the liver back into an anabolic mode, taht means refilling liver glycogen.
cut off eating around 6 pm the following evening and fast until the next eating period. this should give you nearly 24 solid hours eating. a little short of protein synthesis rates but it's back to baseline at 36 hours and the last meal will carry you through the evening if you pick whole foods.
So schematically
day 1: fast until 5 hous before workout, eat, eat again, train, eat. let's say you train at 7pm, so you start eating at 2pm
day 2: eat all day until 6pm. back to fasting
day 3: repeat day 1 start eating at 2pm, that gives you 20 hours of fasting
day 4: repeat day 2
day 5: repeat day 1
day 6: repeat day 2
day 7: random thought: keep this a fasting day, maybe some cardio in the morning. would this keep fat gains at bay?</div>
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EDIT: Added Lyle's scheme
