I’m beginning my cutting phase looking to lean up after putting on some size. I’m going to follow a calories deficit using 1 day a week as a re feed day eating around my maintenance level.
My calories are:
Using a 40/40/20 split
The 2,300 deficit leaves me room later down the track, if needed, to drop lower, around 250 calories putting my deficit around 2,000-2,050 calories.
On the 2,000 calories ill increase protein and lower carbs and fat-
Following your guidelines in your article on Thibarmy ill look to slowly add cardio to my schedule when fat loss stalls and further on if needed decrease calories to around 2,000-2,050.
Is this a good starting point in terms of starting at 2,300 calories (500 deficit from maintenance)?
I’ve chosen the 1 day a week re feed schedule as I find eating the same calories for me each day (training and non training days) is much easier to do spread across 4 meals. Is this a good strategy?
Is eating at around maintenance calories on the re feed day correct?
Finally, what day is best to do the re feed, an off day which for me is Saturday or on a heavy lower or upper day which for me is Sunday or Tuesday? I’m thinking the Saturday as it’s a complete off day for me and from reading your article ‘turn rest days into growth days’ you advise to keep calories the same or even a bit higher on off days to increase glucose storage in the muscle and to take advantage of the more anabolic state. This would allow me to reset the body at the end of the week preparing it for the 2 heavy days on Sunday and Tuesday.
Thank you for your time