@nucknfutz When I was running 5/3/1 on deficit and my nutrition wasn’t taken seriously I was losing weight but both fat and muscle, and it was mostly muscle mass because of elevated cortisol levels. Since I’ve changed my nutrition I started to lose fat and even gain some muscle mass as a result of structured refeeds. My deficit is around 10% of TDEE; I eat at maintenance on training days and on deficit on recovery days. The most important factor is meal timing (pre/post), Pay too much attention to your pre/post and include structured refeeds; and results will come easily but on long run. It took me around 4 months to lose 2 kg of fat and gain 2.5kg of muscle mass, and my lifts increased by 125% for all main lifts.
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Anyone have a link to the entire thing? I don’t think I ever caught this one and can’t find shit with searches.
Anyone? Searched the web like a crackhead searches the carpet for little rocklets. Nuttin’