BOOM skrev:Krøller skrev:Fremtidig bulk plan: - Har god erfaring med at holde ligevægts-kcal på off-dage
Proteinsyntesen er forhøjet 24-48 timer efter sidste træning
Derudover: jeg bemærkede din sterotypiske beskrivelse af CBS'ere og må godt nok give dig ret efter at have været til åbent hus i torsdags.
- Kender du noget til AU's HA etik og ledelse?
Citerer lige lidt fra nogle steder for at underbygge min påstand om, at det er en effektiv metode for at undgå max akkumulation af fedt. Jeg har selv god erfaring med det, samt mange andre har det. Men din hovedpointe er vel at man holder samme indtag på offdays for at genopbygge? Derudover kender jeg ikke så meget til AU desværre. Men CBS er et fantastisk sted, der åbner mange døre og det sociale er kanont. Dog tenderer psykologi-linjen nok at være mere social en eksempel IB eller HA. almen. Ps. er fan af din videnskabelige tilgang, så hvis du har nyt fra videnskaben eller lært noget nyt så del gerne. Måske er jeg underlagt "confirmation bias" i min nedenstående informationssamling
Leangains.com - manden bag intermittent fasting. Hans form taler for sig selv
http://www.leangains.com/2010/03/mainta ... y-fat.htmlCalories and macronutrients: timing and cycling.
I've talked about this numerous times on the site, but in short I believe macronutrient and calorie cycling is an important part of a proper intermittent fasting setup. I've mentioned the potential benefits with regards to partitioning in the past, but this time I'd like to put a little more focus on the behavioral aspects. Simply put, there's a tendency for people to go lax and take too many liberties on diet setups and don't cycle phases of over-and underfeeding cycles.
Surplus calories should not be consumed each and every day, but in conjunction with training - when they are likely to be used for repair of damaged muscle tissues and recovery of glycogen stores. Conversely, slight underfeeding on rest days may have benefits mediated via mechanisms that kick in during calorie restriction (on top of the independent and positive effects of intermittent fasting), such as improvement in blood lipids and other health markers.
And then there's the fact that people simply get more productive with a lessened focus on food on rest days - they get stuff done. But this effect is unique for the short term. It's certainly not something that occurs with prolonged dieting, where thoughts of food may become overwhelming and obsessive. I actually prefer to have a few dieting days now and then. I've noticed I am at my most productive during those days and I certainly don't experience "dieting" symptoms such as increases in hunger.
So, cycling between overfeeding (training days) and slight underfeeding (rest days) is another excellent strategy to remain lean regardless of your goal. The benefits are not only physiological, but also behavioral.
Tom Venuto Holy Grail: - Genial bog
Zig zag cycle (lean muscle gain)
What if your primary goal is gaining muscle, but you don’t want to gain any fat or you would like to actually drop a bit of fat while gaining muscle? Could you still use the cycling technique by increasing the time spent in a surplus? Yes. It might look like this:
3 low calorie days: 15-20% below TDEE
2-3 high calorie days: 15-20% above TDEE
Here, up to 50% of your time is spent in a surplus and 50% in a deficit. With only half your time in a deficit, your amount of fat loss over a 12 week program will be significantly reduced, but that’s ok because your primary goal is not fat loss. When the primary goal is gaining muscle, and you want to be sure the gain is lean, or even lose some fat at the same time, this is a good way to do it.
Bodylab: http://news.bodylab.dk/sporg-ekspertern ... lisk-diaetSom du selv nævner, så er det nok ikke den mest optimale løsning i forhold til at opbygge muskelmasse. Men det kan sagtens lade sig gøre, at opbygge muskelmasse de 5 dage du er i kalorieoverskud, og smide lidt fedt på dine 2 faste/low-kcal-dage.
Det er jo en form for zig-zag diæt, og den slags cykliske diæter har altid fungeret ganske fint, hvis man vil kombinere bulk og cut. Hvis man kan leve med at hverken muskelopbygningen eller fedt reduceringen er optimal, så er det en udmærket løsning.
Svagheden ved zig-zag diæter, uanset hvilken variant man vælger, er at det kræver en vis nøjagtighed. Hvis kalorieoverskuddet bliver for stort de 5 dage du træner, så bliver fedtakkumuleringen for stor. Og hvis kalorieunderskuddet på de 2 faste/low-kcal-dage bliver for voldsomt, så ofrer du muskelmasse. Og så kan du ende op med status quo.
Men hvis du formår at ramme det rigtigt, så kan det sagtens fungere.
Muscle and strenghthttp://www.muscleandstrength.com/articl ... roach.htmlA bodybuilding bulking method that helps pack on muscle mass while minimizing fat gain. Based on the latest science.
T-nation (kildekritik not):http://www.t-nation.com/free_online_art ... _mass_dietGuideline #3: Zig-Zag Your Calories
Eat a little less on non-lifting days. This might be 300 or 400 less calories on days where you don't pound the iron.
You'll still be eating a lot of healthy foods, just taking in a few hundred less calories that you just don't need on lower-activity days. Just one more strategy to minimize fat gain and keep the gains quality.
Tmwfitness - kender ikke kilden, men opsummerer meget godt
http://tmwfitness.co.uk/2011/12/31/gain ... ag-method/Applications of the Zig-Zag method
Gaining Muscle
As an example a person wishing to gain muscle mass might eat at maintenance on non-training days and eat 500 calories above maintenance on training days, if a person trains 3 times per week then this will amount to a weekly surplus of 1500 calories per week. Some would consider this a modest surplus but this method is very effective for putting those surplus calories exactly where you want them, into new muscle. The net effect is weight gain and most of that weight is likely to be muscle.
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