how to eat on rest days?

[am777]

how many calories below maintenance should you eat on a rest day? If I am eating 350-400 deficit on my training days should I eat at similar deficit or something more drastic?

[tbatcho07]

Keep it the same. Thats what I do. No need to create a further deficit just because you aren't training. If anything just intake fewer carbs on off days. Also what I do.

[runliftandlove]

Same. Body rebuilds on rest days, not gym days.
If anything, limit carbs like the other person said but not necessary.

[LollyLifts2015]

Keep the calories the same consistently.

I eat basically the same every day; makes it easier and works for my goals.

[Mrpb]

how many calories below maintenance should you eat on a rest day? If I am eating 350-400 deficit on my training days should I eat at similar deficit or something more drastic?

Personal preference. I always eat more on workout days. I'm more hungry too. What matters is your weekly deficit.

Same. Body rebuilds on rest days, not gym days.
If anything, limit carbs like the other person said but not necessary.

Not really. Muscle protein synthesis happens to a larger extent after your workout than on rest days.

Especially for more advanced people it can make sense to eat more calories on workout days than on rest days.

[am777]

thanks for all the feedback guys.. well 181 of the calories I eat so that I am about 350-400 deficit on workout days is from dextrose post workout so removing that alone creates an over 500 + deficit... and 45 grams of carbs off. I am on a relatively high carb diet 240-270g anyway so 200g is pretty low for me...

[Mrpb]

thanks for all the feedback guys.. well 181 of the calories I eat so that I am about 350-400 deficit on workout days is from dextrose post workout so removing that alone creates an over 500 + deficit... and 45 grams of carbs off. I am on a relatively high carb diet 240-270g anyway so 200g is pretty low for me...

FYI: There's absolutely no benefit to drinking straight sugar after your workout.

[am777]

FYI: There's absolutely no benefit to drinking straight sugar after your workout.

maybe not but I do love the taste of a vanila/dextrose shake after a hard workout...

[jnbrk]

rest days: high protein more fat less carbs less cals

workout days: high protein less fat more carbs more cals

[desslok]

I just have someone else do the cooking and serve me the food on rest days

[mvecdi]

Personal preference. I always eat more on workout days. I'm more hungry too. What matters is your weekly deficit.




Not really. Muscle protein synthesis happens to a larger extent after your workout than on rest days.

Especially for more advanced people it can make sense to eat more calories on workout days than on rest days.

Most logical answer here