If an individual has gotten him/herself royally out of shape… dropped a tonne of muscle mass and gained a bunch of fat what would be the best course of action? Would he/she really want to be in a calorific defect when they are weak as a kitten? Would maintenance intake simply result in spinning of wheels?
Me for example:
22 years old
My strength and muscular size has withered away - the only part of me that looks big now is my belly/ass!
Training would be 3 lifting sessions a week with metabolic finishers. Additional light steady state cardio on off days. The training cycle I will be using lasts for 12 weeks.
At least 2-4 weeks at maintenance are given as a chance to repair metabolism.
From there I have two options:
- Eat at maintenance throughout, recalculating every few weeks if weight changes.
- Progressively drop calories, recalculating every couple of weeks also.