Soon to be coming off a very low calorie protein sparing diet. Current calories are at about 1500 with about 190g protein, 70g fat and about 25g carbs.
I have also just recalculated a rough new maintenance calorific intake - will be just over 3000 calories.
Over the next 4-5 weeks I will be gradually upping my calories from 1500 at 190/70/25 to something closer to 3000 calories at 220/215/55.
Week 1: 1800
Week 2: 2100
Week 3: 2400
Week 4: 2700
Week 5: 3000
The macros will be going up in proportion… and if possible I will split a small amount of the 300 calories (say 100 calories) and up my calories once on monday (200) and then once again on wednesday (another 100).
Food choices will be clean as hell of course…
But its the training thats been bothering me a little.
My current plan uses two full body strength sessions in the gym and one full body strongman inspired workout (lots of heavy sandbag carries, push presses, etc.). I also do weighted fasted morning walks every day.
I was thinking for the sake of insulin sensitivity (I plan on implementing a Surge like product around my workout instead of my current low carb approach) I should add in say 3 medium intensity cardio sessions for 30 mins as per Berardi’s reccomendations.
For this reason I will also be taking all of my fasted weighted morning walks and making them more relaxed evening walks… very slowly upping intensity.
My strength sessions will now be performed earlier in the day and fresher - I will also be adding in some additional standing core work at the end of each session to increase training volume and to train something I havent included directly for the last 4 weeks.
Just curious as to what everyone thinks of this approach for the transition phase. Normally I wouldnt have any questions but 300 cals a week for 4 weeks running has had me a little worried about fat gain!