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  1. #1
    Registered User ar1986's Avatar
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    Week on week off approach

    Hi guys, first time posting so hope this is the right place.A little about me first, age 21, I am 5 foot 11 and weigh around 80 kg. I have pretty good core strength and reasonably low body fat as a result of playing rugby and working out for most of the last 5 years. Haven’t done any kind of body fat percentage, but I have a well-defined 4 pack (still chasing the elusive 6…)This week, I tried a cutting diet which involved cutting carbs right down and working out every day (probably 50-50 weights and cardio split throughout the week). Calorie intake would be around 2000 per day perhaps slightly less, I would estimate a deficit of 200-400 calories per day. While this was fine for a week, I don’t think I could do it all the time!So was having a think while bored at work today. Would a week on week off approach be effective? My goals are the same as many; retain muscle while cutting body fat.My plan would look something like this
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  2. #2
    Babyslayer Bulking jdh1986's Avatar
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    Either do it or don't is my advice. 6 weeks cutting is better than 12 besides if you play all these Sports and lift and do cardio your burning more than 400 cals. Bump up your cals to 2200 and see if that helps. After a week you will probally get used to eating less it's all about how bad u want it.
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    Registered User wiltsboy's Avatar
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    try carb cycling on a daily rather than weekly basis,aim for 2 low carb,1 higher,then switch to 3 low,1 high,you shud find this much easy to live on long term,your never far from a carb day.my fear of low carb week,high carb week is the first week your low all week so workouts are lacklustre,and the high week u binge and undo the week before.
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    Lelaki Bangunan Seksi LengthyLifter's Avatar
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    If you take this approach you'll make slower progress. But if that's fine with you I see no problem with it. Or you could try eating at maintenance on your lifting days and do a deficit on your off days.
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    Registered User johnk12845's Avatar
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    Originally Posted by wiltsboy View Post
    try carb cycling on a daily rather than weekly basis,aim for 2 low carb,1 higher,then switch to 3 low,1 high,you shud find this much easy to live on long term,your never far from a carb day.my fear of low carb week,high carb week is the first week your low all week so workouts are lacklustre,and the high week u binge and undo the week before.
    Like he said. Just make sure on your off week that you don't sabotage everything you worked for in the first week. Your results will come slower than normal, but they will come. If you don't care how long it takes, sure go for it, but I would suggest the carb cycling as well. It is much easier to live on and you have a lot more energy than you would expect.
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