**** I'm going to have to "Go Advanced" with this one and snip a ton of crap.
That's horrible. LOLwut you should be eating more on your busiest days because you're expending more energy. You're just burning off muscle then, not fat.
Originally Posted by Ignoscant
This is just retarded. Do some ACTUAL research on how fat loss works. Sure this'll work for "weight loss" but I promise you're burning 80% muscle, 20% fat during this time.
On these days you eat no more than 500 Calories total. That includes any intake (drinks, coffee, tea, milk) and what can amount to be a huge helping of vegetables for dinner. You can make a massive meal of vegetables for 500 Cals and it's extremely filling.
If you're serious about losing weight, don't.
On off days; eat what you wish. Obviously you don't want to go over the top; there are some bad habbits like heavy suger products (dairy chocolate; alcohol; softdrinks) that can seriously throw you out of whack. But if you eat a normal healthy diet; bread, meat, veges - it's very unlikely that by the end of the week you will have overdone it.
Eat what you wish, but only as long as it fits your macros. IIFYM.
I know those people in battlefield's MMA acceleration program posted earlier know what they're talking about cause they mentioned that there. This is what IFBB Pros are doing (along with their juiced up stacks).
Originally Posted by bb.com
This is what all bodybuilders and physique contestants follow. Yes, there are many shredded people who cut on poptarts, ice cream, and cake. Take a single multi and your micros are hit for the day too.
Weight loss should never be too extreme. Anything >500 calorie deficit and you're losing a considerable amount of muscle along with fat.
The days can be adjusted or moved around as you wish; or skipped completely (on holiday? No problems eat all week and go back to 5/2 the next week) and if you find your wait loss is too much switch to 6/1 instead.
Yeah. Your weight can be adjusted by just eating. Losing 10kg in just 4 months is extremely unhealthy unless you're obese. Most of the weight loss was water and muscle. Your body can only burn fat so fast.
I have managed to adjust my weight at will using this method for years both up and down. My fiance has used it to loose 10 kg's in the matter of 4 months (and continues to 6/1 as she's seen health benefits and suffers less from migraines as a side effect and to manage her weight easily) and I myself suffer from side effects from having a Gal Bladder removed that have become much less painful since 5/2 lifestyle (and exercise obviously).
LMFAO what are you saying. You just said that you can cheat and don't have to count on your off days. Wtf? And again. 500 calories a day is one of the dumbest things I've ever heard of. Idk where you got your broscience from, but it's wrong.
Before everyone flips out at me and says how awful this idea is and how it doesn't work; a lot of people have issues cause they try to cheat the numbers. As long as on your off days you eat no more than 500 Cals and on your on days you don't gorge on insane food groups - you will likely notice the benefits.
Hah. No ****.
IT IS NOT A MIRACLE DIET
You have no idea how to cut or bulk properly. Goddammit.
It only works if you use it as a lifestyle change. Returning to your current intake and / or lack of exercise will increase your weight again and return you to where you started. It is not a miracle cure but it is an alternative to the juice diet that I have seen many people use effectively. (and I have seen many more fail - so it may not work for you but it's easier than suffering through the juice diet)
Phrost, don't ban me for links, but seriously, READ.
EVERYTHING THERE. Like wtf? I expected better from you Ignoscant.
Inb4 bodybuilders juice, that's a different kind of juicing I won't get into.
Inb4 bodybuilders gain muscle on a calorie deficit, that's because of the juice.
Inb4 bodybuilders cut on more than a 500 calorie deficit, that's because of juice or they're desperately trying to make weight for comp. Comp preparation generally starts 18 weeks out though, and juice cycles are 12 weeks unless you blast.
In order to cut, a caloric DEFICIT over an extended period of time is needed. A deficit of around 200-400 calories will generally suffice. Whilst remaining in a slight deficit, ensure that protein consumption is slightly boosted. This should assist with satiety (feeling fuller for longer) and may help with minimizing lean tissue loss. Furthermore, protein has a higher thermic effect compared to carbs or fats which essentially means it requires more calories to be digested. Cutting is a SLOW process. Do not rush it. Crash cuts generally DO NOT end well, especially if you lack experience in cutting.
In order to gain lean tissue and therefore bodyweight, a caloric SURPLUS over an extended period of time is a must. A surplus of around 200-400 calories will generally suffice. Lean tissue AND strength gains WILL be better when a caloric surplus is utilized. When bulking, I suggest that you aim for roughly 0.5-1 pound per week. A clean or dirty bulk refers to THE AMOUNT of calories consumed above maintenance needs, NOT the food sources themselves. For illustrative purposes, a clean bulk would be a surplus of 300 calories whilst a dirty bulk would be a surplus of 800 calories.
Ignoscant, you probably didn't notice the amount of muscle lost instead of fat because you don't lift. If you did, you'd notice your PR's and reps crashing down.
Keto is stupid and messes up your hormones. Low carbs is really stupid and messes with glycogen supply (energy).