IF +20% workout days, -45% rest days?!

[Derrickduu]

So I've been doing IF for a while. First I did recomp at +20% workout days, and -20% on rest days. I did this for a few months and while I didn't lose much more than 4 pounds over 3 months, I increased my strength and changed the shape and body fat on my body. This past month I switched to -10% on workout days, and -30% on rest days. This is causing me to not lose strength, but stall on strength. I have lost a few pounds by using this cutting pattern, but I don't like the fact that my strength has stalled. I know most consider this an inevitable part of the cutting process, but hear me out.

I might be thinking of this completely the wrong way, but what if I were to eat at +20% on workout days? This would mean for me a maintenance of 2100. So I'd be eating about 2500 calories on my workout days. This is 3 days a week, so 500 calories above maintenance each day, giving me 1500 extra calories for the week if I were to eat maintenance the rest of the week.

Then on my rest days, I were to eat at -45% of my TDEE. This would be around 1100 calories. If I ate that the remainder of the week, so 4 days, I would be -4000 calories. This would leave me total at -2500 calories for the week. This would give me about 0.7 lbs of weight lost each week, which isn't too slow.

My question is by doing this would I be able to increase in strength at all if I'm getting the calories I need on my workout days, and yet on off days going so far below my TDEE?

I do not have a problem hitting 0.7 - 1 gram of protein every day, even with 1100 calories available to me.

Just let me know if I'm being an idiot and thinking about this the wrong way.

[qksc2]

Holy over complications batman.

Your WAY over thinking this.

Choose to cut or bulk and eat +\- 5%-20% towards your goals.

And no, your not on a build muscle on a cut as it takes excess calories to build muscle...

[brett12155]

Holy over complications batman.

Your WAY over thinking this.

Choose to cut or bulk and eat +\- 5%-20% towards your goals.

And no, your not on a build muscle on a cut as it takes excess calories to build muscle...

Slow down there buddy. you have to appreciate this guys attentiveness to detail. bodybuilding is all about the small details repeated day after day. sometimes you have to be meticulous to meet your goals. all i have to say to you derrick is its sounds like your doing it right. keep these changes and see what happens, but its asking a lot to see gains in strength in size while cutting. i would be content with the plateau you have going

[softpounder]

Slow down there buddy. you have to appreciate this guys attentiveness to detail. bodybuilding is all about the small details repeated day after day. sometimes you have to be meticulous to meet your goals. all i have to say to you derrick is its sounds like your doing it right. keep these changes and see what happens, but its asking a lot to see gains in strength in size while cutting. i would be content with the plateau you have going

???

lolwat OP could get same gains without IF as well

Don't get me wrong, I'm using IF before it was even labeled by Martin and I'm enjoying it.

[Derrickduu]

So let me get this straight. One of you thinks this is the wrong way to go about it completely. The second, thinks that I am looking at it the right way. The third person on the other hand, believes that I am doing nothing with this.

T-thanks.

[qksc2]

Your talking about consuming 1100 calories a day.
That's wrong.

[qksc2]

Slow down there buddy. you have to appreciate this guys attentiveness to detail. bodybuilding is all about the small details repeated day after day. sometimes you have to be meticulous to meet your goals. all i have to say to you derrick is its sounds like your doing it right. keep these changes and see what happens, but its asking a lot to see gains in strength in size while cutting. i would be content with the plateau you have going

Strong neg reps bro.

Your obviously just as clueless about nutrition and shouldn't be advocating anything.

The problem with his plan is the 1100 calorie days. Your body doesn't just run on whatever you tell it to, there is a science behind it.

[Delgadido]

people underestimate the nutrition on rest days. sometimes its more important than the days you actually lift

[qksc2]

people underestimate the nutrition on rest days. sometimes its more important than the days you actually lift

Another good point. Muscles and strength gains are not made in the gym.
Gym to work them.
Kitchen to feed them.
Rest to repair/grow them.

I understand you want to cut OP, but consuming such low amounts of calories is actually counterproductive. - 5%-20% of your TDEE for a cut. Start lower so you have room to reduce more. If you stall look into controlled refeeds.

[brett12155]

Strong neg reps bro.

Your obviously just as clueless about nutrition and shouldn't be advocating anything.

The problem with his plan is the 1100 calorie days. Your body doesn't just run on whatever you tell it to, there is a science behind it.

seriously you negged me? you clearly dont understand IF. the point of it is to get your body to rely on its own bodyfat for energy you idiot. so a 45% calorie deficit may be extreme but for a 146lb individual 1100 isnt the most intense caloric limit for intermittent fasting. im not saying a 45% deficit is necessary but if he didnt lose any weight on a 20% deficit then he could decrease it more. you suck man

[brett12155]

???

lolwat OP could get same gains without IF as well

Don't get me wrong, I'm using IF before it was even labeled by Martin and I'm enjoying it.

When did I say he couldn't? I dont understand your rebuttal

[softpounder]

seriously you negged me? you clearly dont understand IF. the point of it is to get your body to rely on its own bodyfat for energy you idiot. so a 45% calorie deficit may be extreme but for a 146lb individual 1100 isnt the most intense caloric limit for intermittent fasting. im not saying a 45% deficit is necessary but if he didnt lose any weight on a 20% deficit then he could decrease it more. you suck man

Lolwat?

[OoChadwickoO]

Lolwat?

Fail Thread...

Brett do your research before you type.

If he was in a 20% deficit he would lose weight, since he didnt he wasnt even in a deficit....

[brett12155]

Fail Thread...

Brett do your research before you type.

If he was in a 20% deficit he would lose weight, since he didnt he wasnt even in a deficit....

ok i get that. i meant from what he thought was a deficit.

[brett12155]

Lolwat?

alright guy if your so knowledgable why dont you help answer this guys question instead of just bashing on the help im trying to provide. do you just go around disagreeing with people all day cause thats not the point of this site.

[softpounder]

alright guy if your so knowledgable why dont you help answer this guys question instead of just bashing on the help im trying to provide. do you just go around disagreeing with people all day cause thats not the point of this site.

Modnegged for justice, smoothly done.

He has the best advices and help here, 99% in stickies.

[Delgadido]

seriously you negged me? you clearly dont understand IF. the point of it is to get your body to rely on its own bodyfat for energy you idiot. so a 45% calorie deficit may be extreme but for a 146lb individual 1100 isnt the most intense caloric limit for intermittent fasting. im not saying a 45% deficit is necessary but if he didnt lose any weight on a 20% deficit then he could decrease it more. you suck man

You have a big misconception of energy oxidation. There is a limit. You cannot run completely off of bodyfat unless you deplete your glycogen stores and enter ketosis. Even then you still utilize a lot of protein.

I already answrered op

[brett12155]

well then **** me i might as well delete my account now

[OoChadwickoO]

alright guy if your so knowledgable why dont you help answer this guys question instead of just bashing on the help im trying to provide. do you just go around disagreeing with people all day cause thats not the point of this site.

The first post was the answer.

[softpounder]

well then **** me i might as well delete my account now

Feel free to come back and get IP banned for multiple accounts.

[Derrickduu]

Your talking about consuming 1100 calories a day.
That's wrong.

I did not say I would be eating 1100 every day. I said I would be eating 1100 on off days, and 2600 on workout days. This whole thing is completely theoretical. I haven't started doing it, and now I'm not sure that I intend to. Regardless, it's not "too much of a deficit".

[Derrickduu]

Fail Thread...

Brett do your research before you type.

If he was in a 20% deficit he would lose weight, since he didnt he wasnt even in a deficit....

"This past month I switched to -10% on workout days, and -30% on rest days. This is causing me to not lose strength, but stall on strength. I have lost a few pounds by using this cutting pattern"

Read the OP before you comment next time. I was losing weight. I was not on a -20% deficit. Everything in this post is wrong.

[qksc2]

I did not say I would be eating 1100 every day. I said I would be eating 1100 on off days, and 2600 on workout days. This whole thing is completely theoretical. I haven't started doing it, and now I'm not sure that I intend to. Regardless, it's not "too much of a deficit".

It is. But okay. Ask for advice and then dispute it. Do whatever you want, it's your body to punish.

[Derrickduu]

It is. But okay. Ask for advice and then dispute it. Do whatever you want, it's your body to punish.

Your body doesn't work one day at a time. You don't enter starvation mode after one day. If you need 2000 calories a day, and you fast for one day, and eat 4000 calories the next, then you are getting the necessary calories for your body.

Please. Please. Please. Please read and comprehend what people say. I said I do not intend to do it, because I DID listen to your advice. I am disputing the fact that you believe that our body needs constant fueling. It doesn't need to be constantly fueled even to build muscle. Muscle doesn't begin to deteriorate that rapidly. I'm proof of that, considering I used to fast 20 hours a day, and eat for 4 hours. Training fasted, and I gained muscle.

[Delgadido]

Slow down there buddy. you have to appreciate this guys attentiveness to detail. bodybuilding is all about the small details repeated day after day. sometimes you have to be meticulous to meet your goals. all i have to say to you derrick is its sounds like your doing it right. keep these changes and see what happens, but its asking a lot to see gains in strength in size while cutting. i would be content with the plateau you have going

Oh wow. What was brett mod negged for?

[davidphillips33]

this whole thread is fail...

I did skim through something recently about eat, stop, eat. had something to do with fasting for up to 24 hours. OP, there may be something to your PROPOSED method. I am sorry that I don't know enough to answer that. But I would like to point out such methods do exist and I don't think anyone in this thread has really helped point you in a good direction, thus far.

[Derrickduu]

this whole thread is fail...

I did skim through something recently about eat, stop, eat. had something to do with fasting for up to 24 hours. OP, there may be something to your PROPOSED method. I am sorry that I don't know enough to answer that. But I would like to point out such methods do exist and I don't think anyone in this thread has really helped point you in a good direction, thus far.

Thanks for the completely reasonable post. I'm still very undecided on whether or not this is something that I will do. I think I may try it for a little while, and see how I feel. Any other input by anyone is appreciated.

[ThousandEyes]

well then **** me i might as well delete my account now

Now you're learning.

[softpounder]

Oh wow. What was brett mod negged for?

Spreading broscience in other threads, perhaps trolling and being disrespectful to other people? Modneg is painful =/ ...

How much is modneg, like at least -1 mil?

[Delgadido]

Spreading broscience in other threads, perhaps trolling and being disrespectful to other people? Modneg is painful =/ ...

How much is modneg, like at least -1 mil?

about -500k -600k