FT Questions....

[Cerberus777]

10lb is awesome!

You may rebound on this intensive cruise even though you don't feel entirely shot. (It's all relative... )

Great question wrt the cruise. This is a time to fine-tune and prepare for the next blast.

If you're eating with fewer kcal on non-training days anyway, then having more of those during the cruise will mean lowered kcal de facto.

If you're really trying to make gains, you can keep eating big, for instance using a training day diet on your training day and the next day (followed by a non-training day if your'e training once is a span of three days). Another option would be to simply keep the same # of days / week eating your "training day" diet, even though you're not training that frequently.

If you don't think you'll be rebounding much, and feel you need a mini-diet (there is merit there), then you can drop the kcal.

If it's insulin sensitivity thats a main issue (perhaps you use a BG monitor), then I'd keep carbs low but not let kcal go too low. Remember, too that you've got the last ⅓ of the cruise to NOT train, so you could simply make that a very low carb period (3-4 days) and at least get a temporary restoration of insulins sensitivity.

(Note that diet and training will have acute effects on insulin sensitivity, whereas body comp will have a long term, persistent effect. I.e., staying leaner is in your favor overall.)

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There is a paper I just heard about examining the max "return on investment" wrt muscle gain when overfeed in natty weight trainers. I've not read it, but it's looking at the point at which excess kcal don't contribute to more muscle mass. This would tie into insulin sensitivity of course, as well as how fast you can gain and still expect it to muscle. I'll look for the paper / data and report back. I'm not sure if it's published info. yet.

-S

Thanks! Very helpful, my goals are to build as much as I can but stay in a body weight window. I'm 5'5" i dont like to get over 210 but need to stay around 200.

I think I'll try and rebound the first week see how it goes. Than taper carbs down to low the no training days.

My calories don't fluctuate much on training and non training days but the carbs on non days are around 200gr and training days 350gr. Calories are replaced with fat on off days.

I eat 5 meals a day 3 pro/fat than 2 pro/carb and intra shake on work out days. Off days no intra which is 150 gr.

That article sounds interesting, over feeding in any state I believe would cause fat gain. If assisted everything just moves up from natural in my opinion/ experience .