12-01-2017, 02:07 AM
This is a good question, but I think you might be over thinking it a bit. You were losing weight, your brought your calories up on rest days. Then the next sentance you ask if you want to drop your calories down on training days to offset the increase (or reverting back). Both of these options look like they are only going to put you back into an overall deficit.
If I my be so bold, and without any insult. Looks to be your bad experience with your rebound has made you a little gun shy as far as adding calories. You are already stating you are losing weight and extremely hungry, yet your overall goal to is gain weight, all bit it slowly. Your statement at your goals are at opposite ends of the spectrum.
I would simply keep adding calories (next increase should be on your training day) until you get to a stable weight and you aren't suffering day to day from hunger. From there make minor tweaks and see what the results are. (be it calorie amounts, macros, etc)
For myself personally, when training FT. I find I need A LOT of calories on training days. Far more than I need on rest days. So while I would not consider this a "deficit" I would consider the difference fairly wide. I also keep my rest days at trace carbs. I can pack on fat semi easily, and all of this sort of keeps things in check. I'm finding now personally with my experiement in DC training, and the one reduced training day, that I am probably going to have to increase my rest day calories as I now have 4 of them, one or two of them active.
For one final thought. And again not a critisim, but perhaps just to get you thinking differently?
I personally think the whole "XX"kcal per pound measurement is not exactly useful. metabolisms vary tremenously. On 20kcal per lb on training days, I would be dead and losing weight rapidly. Doing the math very quickly, I'm at 24kcal right now, in a reverse deit, and I'm still not putting weight on the scale. Point being, I would go by calories that you have set for you, and forget the whole "XX"kcal as a starting point, just track your calories and go from there.
If I my be so bold, and without any insult. Looks to be your bad experience with your rebound has made you a little gun shy as far as adding calories. You are already stating you are losing weight and extremely hungry, yet your overall goal to is gain weight, all bit it slowly. Your statement at your goals are at opposite ends of the spectrum.
I would simply keep adding calories (next increase should be on your training day) until you get to a stable weight and you aren't suffering day to day from hunger. From there make minor tweaks and see what the results are. (be it calorie amounts, macros, etc)
For myself personally, when training FT. I find I need A LOT of calories on training days. Far more than I need on rest days. So while I would not consider this a "deficit" I would consider the difference fairly wide. I also keep my rest days at trace carbs. I can pack on fat semi easily, and all of this sort of keeps things in check. I'm finding now personally with my experiement in DC training, and the one reduced training day, that I am probably going to have to increase my rest day calories as I now have 4 of them, one or two of them active.
For one final thought. And again not a critisim, but perhaps just to get you thinking differently?
I personally think the whole "XX"kcal per pound measurement is not exactly useful. metabolisms vary tremenously. On 20kcal per lb on training days, I would be dead and losing weight rapidly. Doing the math very quickly, I'm at 24kcal right now, in a reverse deit, and I'm still not putting weight on the scale. Point being, I would go by calories that you have set for you, and forget the whole "XX"kcal as a starting point, just track your calories and go from there.