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Cyclical Dieting—Make it Work for You by Dr. Jimmie Flores
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Cyclical Dieting—Make it Work for You |
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Health,Self Improvement,Fitness
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With the overwhelming influx of increasingly diverse dieting methods, it can be difficult to understand which diet is the best for you. Speaking from experience and the observed experience of others, the primary concern when choosing an eating plan to follow should be adherence. Can you stick to it without feeling constantly hungry and deprived of your favorite foods? That being said, you do need to follow some sort of plan. Consistency is key. In this article I’ll outline the plan I follow, which has been extremely easy to comply to. I follow an intermittent fasting-style diet that basically follows the “LeanGains” principles, which was outlined initially by Martin Berkhan. The key to any diet is tweaking it in small ways to make it easier to comply to while still following the basics of the plan. This is how my eating looks on a day that I train (lift weights): • Work out from 11 AM to noon • Meal 1: immediately follows the workout. Largest meal of the day, high-carb/high-protein/low fat. Roughly 1500 calories. Ideal choices for this meal are lean meat, starches, fruit, and vegetables. • Meal 2: around 5 PM. Smaller than the first meal, still high-carb/high-protein/low-fat. Roughly 1000 calories. • Meal 3: around 7:30 PM. Higher in fat than the other two meals. Roughly 500 calories. Numerous studies have proven the value of consuming carbohydrates in the post-workout window’s effectiveness on muscle recovery and hypertrophy (muscle-building). Additionally, high-carb meals have a favorable impact on leptin, a hormone that regulates a long list of bodily functions ranging from hunger to sex-drive. Working high-carb meals into your diet at the most opportune times can help you control your hunger and recover faster from workouts, which is why a cyclical approach to dieting structured around your training is, in my opinion, the ideal way to approach nutrition. Plus, it allows you to eat huge meals and still lose weight On training days I aim to consume 3000 calories, and on non-training days I consume around 2500 calories to maintain my weight. I also track macronutrients with the help of the website myfitnesspal.com (which I’ve found to be extremely useful). A calculator that you can play with to find your ideal calorie and macronutrient targets can be found here. The important thing to remember is that these large meals and flexible macronutrient targets give you freedom to consume foods that are normally considered “bad” diet foods. Because nutrient partitioning is improved in the post-workout window (in other words, what you eat is used more for muscle-recovery than fat-gain) you have freedom to eat what you want, as long as you try to keep it in the general macronutrient ranges. Also note that on non-training days it’s beneficial to eat fewer calories and fewer carbs, while keeping protein high and increasing fat consumption. The specifics of the plan that I follow are outlined here. If you have any questions, feel free to leave a comment below. You can stay connected with my fitness ideas by going here: http://www.nextphasefitness.com/blog/
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