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Performance Area => Nutrition & Supplementation => Topic started by: seifullaah73 on August 08, 2011, 10:15:34 am
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I was reading kelly baggetts article about the skinny-fat ectomorph article and he was discussing about the cyclical or zig-zag diets.
below is the quote.
How can you improve partitioning beyond that? You can do that by making use of a storage tank for excess nutrients known as glycogen. It accounts for 1200-2000 calories of immediate storage in the average man and you simply learn to use it to your advantage. In other words, use cyclical or zig-zag diets. You take a couple of days and briefly deplete your glycogen storage tank and burn some fat (eat lower calories and do cardio, HIT, light weightlifting etc). Then you take several days and slam your muscles with excess nutrients and direct the excess into muscle rather then fat. Then you keep repeating that process over and over. The 2 phases complement each other. The low calories increase sensitivity to he high calories. Most people can get good results with a weekly or bi-weekly cyclical plan. A 7- day cycle might consist of 5 days high calories with calories at 20 pounds per bodyweight followed by 2 days of low calories at 10-12 calories per pound of bodyweight. A 14-day cycle might consist of 10 days high calories and 4 days low.
Any opinions?
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Cycling carbs and calories can be very useful if you know what you're doing. But its also easy to stuff up and eat too few or too many calories for the week, which gets you nowhere.
If you have a predictable schedule, can count calories well and have a good feel for your daily needs it can work. You'll always be thinking about food to keep track, but that might not bother you. What you'll tend to find is most guys who make it work have done it for a few years and made enough mistakes over time to figure out what works for them.
If you get it right you can gain weight really clean over time, or lose fat and spare muscle really well. Good luck with it.