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  #1  
Unread 10-02-2009, 10:29 AM
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lylemcd lylemcd is offline
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Default Adjusting the Diet

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  #2  
Unread 10-02-2009, 11:01 AM
Spinola25 Spinola25 is offline
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Having read the stuff on bulking it's clear that with a surplus and aiming for hypertrophy, one does a cycle of ramping up and de-loading and so on.

It's probably implied, but during long diets one aims for the same (low volume, normal intensity) workout throughout, right?
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Unread 10-02-2009, 11:11 AM
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There is a link in the article to Weight Training for Fat Loss (2 parts).
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Unread 10-02-2009, 02:08 PM
Spinola25 Spinola25 is offline
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Sorry, that was phrased ambiguously.

What I meant was, taking the "2 short heavy workouts," route as the norm, should one aim for more or less unchanged weight-on-bar for the whole diet, assuming meaningful muscle loss doesn't happen, the low volume and lack of cardio precluding big worries about burn out?

It's strongly implied, I just didn't want to assume; I'll be carrying on dieting well into the spring. The diet I know to break up; the weights maintenance I'm thinking I shouldn't.

Last edited by Spinola25 : 10-02-2009 at 02:09 PM. Reason: fixed phrasing
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Unread 07-19-2012, 04:54 PM
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Clemens45 Clemens45 is offline
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If someone wanted to adjust the deficiency with exercise instead of food what would be the best way to go about it?

For instance, how much would you increase cardio frequency and duration by each week if an individual was losing less than 1lb per week?
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Unread 07-21-2012, 09:31 AM
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Determine what 10% of your caloric intake is: so if you're on 2000 cal/day, 10% is 200 calories.

Estimate how much activity amounts to that. Figure 40 minutes low intensity activity, 20 minutes moderate intensity, 10 minutes high intensity ON AVERAGE.

Make that change daily or integrate across teh week

So to get a 200 cal/day increase in activity for a week = 1400 calories/week (200 cal/day * 7 days/week).

If you want to do that across 3 days/week that's roughly a 500 calorie per day increase in activity. 100 minutes low intensity, 50 minutes moderate intensity, 25 minutes high intensity). If you want to do it across 5 days/week that's 300 cal/day increase. 60 minutes low intensity, 30 minutes moderate intensity, etc.

ROUGHLY.
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Unread 03-23-2013, 11:07 AM
atresia atresia is offline
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If performance decrements are being noticed, would reducing the deficit via decreased low intensity activity (i.e. walking) have the same impact as adding an equivalent amount of kcals?
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