[quote]Dre the Hatchet wrote:
This is a great method for achieving a so-called skinny-fat physique.
If your screen name is correct, you should look into bulking for about 2 years (no need for junk food though) and then cut to see if you’ve got pretty muscles.
Oh, and fat should be about 40% of your diet. It’s that important.[/quote]
So like 40% fat, 30% protein, 30% carbs?
Add in a significant caloric excess and it sounds like a great way to get really fat, really quick. Actually, that’s about how your macronutrients would break down if you ate every meal at Chilis. Superb.
Or maybe 40% fat, 50% protein, 10% carbs?
Now we’re back to trying to gain muscle on a VLCD. Dumb.
OP,
If you’re really concerned with minimizing fat gains while putting on considerable muscle, my recommendation would be to eat 18-10 kcal/lb for 8-10 weeks and train balls out heavy 4-5 times per week during that time. Then, run a VERY brief bout of PSMF (two weeks, TOPS) while scaling weight training back to twice per week (simply to preserve muscle). Keep protein just high enough, do just enough training to preserve muscle mass, and set calories at just high enough to accommodate protein intake and some other trace macros, and you shouldn’t lose much, if any, of the muscle you built while quickly losing some of the bodyfat acquired during the 8-10 week bulking period IF you only take those drastic measures for a short period (1-2 weeks).
To recap:
Weeks 1-10
Calories: 18-20 kcal/lb
Macros: 1.5g protein/lb, 2.5g carbohydrate/lb, rest of calories coming from fat
Training: Heavy, progressive increase in training weights, 4-5x per week, aim to hit each body part about twice a week
Week 11 (possibly 12)
Calories: Not many at all
Macros: 1g protein/lb, 20g carbohydrate, 10g fat
Training: Full body workouts twice per week. Low volume, 1-2 work sets per body part.
Refeed: 5 hour refeed window at the end of week 1 IF you are going to do this for two weeks.