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  1. #1
    Registered User Silvance1's Avatar
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    Would a staggered diet do anything?

    I was wondering about this. For example, I'd have a schedule like this:

    Monday - Lifting - 500 calorie surplus
    Tuesday - Off/Cardio - 1000 calorie deficit
    Wednesday - Lifting - 500 calorie surplus
    Thursday - Off/Cardio - 1000 calorie deficit
    Friday - Lifting - 500 calorie surplus
    Saturday/Sunday - Rest - 1000 calorie deficit both days

    This adds up to a 2500 calorie deficit each week, so around 3/4 of a lb, which is a safe steady loss. My question is would this have any positive effect that I wouldn't get from simply doing a 400-500 calorie deficit each day? Would the 500 calorie surplus on the lifting day have any effect on muscle/strength gain or would it be offset by the deficit on the following day? Could this type of diet help to not damage metabolism through long term deficits, or would I still end up with the same plateaus due to metabolism changes? I've no idea on the science behind this kind of thing, it's just a thought I had today.
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  2. #2
    Registered User Vaylor's Avatar
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    Nope.
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  3. #3
    ...and Carlysdaddy camdensdaddy's Avatar
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    Originally Posted by Silvance1 View Post
    I was wondering about this. For example, I'd have a schedule like this:

    Monday - Lifting - 500 calorie surplus
    Tuesday - Off/Cardio - 1000 calorie deficit
    Wednesday - Lifting - 500 calorie surplus
    Thursday - Off/Cardio - 1000 calorie deficit
    Friday - Lifting - 500 calorie surplus
    Saturday/Sunday - Rest - 1000 calorie deficit both days

    This adds up to a 2500 calorie deficit each week, so around 3/4 of a lb, which is a safe steady loss. My question is would this have any positive effect that I wouldn't get from simply doing a 400-500 calorie deficit each day? Would the 500 calorie surplus on the lifting day have any effect on muscle/strength gain or would it be offset by the deficit on the following day? Could this type of diet help to not damage metabolism through long term deficits, or would I still end up with the same plateaus due to metabolism changes? I've no idea on the science behind this kind of thing, it's just a thought I had today.
    Not likely to make a difference. You're still in a deficit so you won't gain muscle but you'll lose fat...slower b/c your deficit is smaller.
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  4. #4
    Serpentarius's Avatar
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    increase that deficit to 750 calories a day, 3/4 a lb is way too slow. A "plateau" is from overeating. Those slowdowns are relevant for those in deficits for months and months and months, or those who think they are in one but secretly overeating and lying about it, to themselves or others.
    There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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  5. #5
    Registered User Silvance1's Avatar
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    750 a day? Don't you risk muscle loss at that level of deficit if you're not significantly overweight? I'm at about 17% bf right now and am working at a 500 calorie deficit. Is it safe to drop another 250?
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  6. #6
    ...and Carlysdaddy camdensdaddy's Avatar
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    Originally Posted by Silvance1 View Post
    750 a day? Don't you risk muscle loss at that level of deficit if you're not significantly overweight? I'm at about 17% bf right now and am working at a 500 calorie deficit. Is it safe to drop another 250?
    Until you get to sub 10% anything above 1000 is going to be alright if you're hitting your macros and lifting.
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  7. #7
    has no use for a name n0useforaname's Avatar
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    Originally Posted by Silvance1 View Post
    750 a day? Don't you risk muscle loss at that level of deficit if you're not significantly overweight? I'm at about 17% bf right now and am working at a 500 calorie deficit. Is it safe to drop another 250?
    750 wouldnt hurt you
    Learning something new here every single day... and I'm still not sure if I understand : /
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  8. #8
    Registered User eloblivion's Avatar
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    if you care about metabolism slowdown just have a weekly refeed/eat at maintenance 1 day a week . As serpent said, its being in a deficit for months and months that would make it a potential problem
    http://www.iifym.com/tdee-calculator
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  9. #9
    Serpentarius's Avatar
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    Originally Posted by Silvance1 View Post
    750 a day? Don't you risk muscle loss at that level of deficit if you're not significantly overweight? I'm at about 17% bf right now and am working at a 500 calorie deficit. Is it safe to drop another 250?
    No, you can have even -1000 and you are fine. You should be aiming for 1% bodyweight loss per week, dont dilly dally and waste time, get that cut over with.
    FWIW, im doing a 750 cal deficit and can still afford more, besides its easy to screw up a little deficit if you pig out one day.
    There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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