"Need a cyclical plan for recompositioning? I believe in calorie cycling. You can eat more calories by increasing carbs on training days, fewer calories by reducing carbs on off days."
This idea has intrigued me for years, but I've never managed to pull if off successfully.
I typically hit the gym around 6pm, getting home and quaffing my post-workout shake at about 7:30.
My goal is the fantastical "lose fat while gaining muscle". But if I can't have that, I'd settle for dropping 10% body fat while maintaining as much of my muscle as possible.
My question is two-fold:
Should I still have a meal after my post-workout shake? If so, when? I feel like I need the calories for muscle growth, but am wary of eating a full meal so close to bedtime.
In attempting the "cyclical plan for recompositioning", with my workouts in the evening, would my "training day" include that entire day - 12 hrs of sitting in a car or at a desk. And the off day, the following day - less than 12 hours since I finished my last workout - where I thought I needed the protein for muscle building?
It seems to me that a "day" is pretty situational and such guidelines would be more useful if they were "x hours before and after a workout". Of course, that whole sleep thing complicates matters with a late workout....