RenegadeOfFunk
02-07-2007, 04:45 AM
Sup guys, conceived an idea over the weekend with regards to a cut/bulk sequence that promotes muscle gain and fat loss in tandem, much the same way as a CKD, albeit overall more slowly with increased volume. Check it out, see what you think, if i've gone wrong in assuming anything, or positing erroneous information then please forgive my ignorance, and set me straight.
My thinking goes as follows:
If your body can synthesise 1lb of muscle in a week (mine did - via crash bulk however), then performing half the volume of a single weeks workout will yield half of this. This will involve eating 3500kcal above maintenance (this is my figure - suggestions/hints as to optimise this would be appreciated) over the course of the first 3 days of the cycle, where volume and intensity are increased. The last four days of the cycle will be ketogenic.
Bit of maths for you -
Maintenance - 2800kcal
Over these first three days, one should eat an excess of 3500 kcal above maintenance. It will count as a refeed also, to effect this 3g/2g/1g of carbs per lb of LBM will be consumed each day. I have increased this from 2 days to 3 to promote muscle anabolism, it will slow down the fat loss process but that's a sacrifice i'm willing to make.
I will be eating @ 1400kcal per day for the rest, so four days of ketogenic dieting will yield a deficit of 1400 x 4 = 5600.
Let's assume that my body synthesises a half a pound of muscle over the course of those three days. This requires 800 - 1200 kcal (the body needs 1600 - 2400 to synthesise a whole pound of muscle), leaving an excess of 2300 - 2700 to be stored as fat.
So, we have generated a deficit of 5600 minus 2300 to 2700 = 3300 to 3100; just under a pound of fat. To make up just over a full pound of fat loss, I will incorporate a day of Rippetoe's (which i was and will still be on on till i begin this CKD - This will help me keep the strength i have gained as well as making up the deficit). This should burn about 250 - 450 kcal is my guess, with a bit more factoring in muscle damage and repair.
CKD - 7 Day Cycle
Day 1 - Upper
- Bench Press 3x12
- Close Grip Bench 3x12
- Military Press (standing) 3x12
- Pendlay Row 3x12
- DB Bench 3x12
- Weighted Decline Crunches 2x10
- EZ Curl Bar 3x12
Day 2 - Lower
- Deadlift 3x12
- Barbell Shrugs 3x12
- Squats 3x12
- Dimel Deadlifts 3x12
- SLDL 3x12
- Rack Pulls 3x12
Day 3 - Rest
Day 4 - Deficit begins
Day 5 - Rippetoe's
- Squat 3x5
- Military Press 3x5
- Pendlay Rows 3x5
- Deadlift 1x5
- Bench Press 3x5
- Crunches 2x8
Day 6 - Rest
Day 7 - Rest
(The 3x12 numbers aren't set in stone, they are liable to be changed to 3/4x8. What do people think about this?)
Rinse and repeat =) Decided to build some mass, hoping the strength i've gained will contribute towards this.
I hope i've got this right, based around a few basic principles of UD2.0 - I know people have gained muscle on that diet whilst losing fat, so it is by no means impossible.
To offset this however, after every two weeks i'll do 4 days of PSMF instead of CKD, this should bring about a slightly greater fat loss (More maths - 800kcal a day on PSMF, 2800 minus 800 multiplied by 4 = 8000kcal; roughly 2.25lbs of fat lost) without affecting metabolism. After which, I will return to the CKD. Diet will be performed in 5 week cycles, so
Week 1 - CKD (1lb fat lost, .5lb LBM gained)
Week 2 - CKD (1lb fat lost, .5lb LBM gained)
Week 3 - PSMF (2.25lb fat lost, .5 LBM gained)
Week 4 - CKD (1lb fat lost, .5 LBM gained)
Week 5 - Full Diet Break. Eating 5000kcal above maintenance. (.75lb fat gained, 1lb LBM gained)
And repeat.
If my calculations are correct, then total muscle gain/fat loss after 5 weeks would be as follows -
Muscle gained - .5lb x 4 + 1lb = 3lb LBM
Fat lost - 1lb x 3 + 2.25 - .75 = 4.5lb Fat
Looks sound to me, although i'd value the opinions of others on this board. Basically just a slower UD2.0, as mentioned previously. Do people think it's viable?
Many thanks in advance for time + opinions.
My thinking goes as follows:
If your body can synthesise 1lb of muscle in a week (mine did - via crash bulk however), then performing half the volume of a single weeks workout will yield half of this. This will involve eating 3500kcal above maintenance (this is my figure - suggestions/hints as to optimise this would be appreciated) over the course of the first 3 days of the cycle, where volume and intensity are increased. The last four days of the cycle will be ketogenic.
Bit of maths for you -
Maintenance - 2800kcal
Over these first three days, one should eat an excess of 3500 kcal above maintenance. It will count as a refeed also, to effect this 3g/2g/1g of carbs per lb of LBM will be consumed each day. I have increased this from 2 days to 3 to promote muscle anabolism, it will slow down the fat loss process but that's a sacrifice i'm willing to make.
I will be eating @ 1400kcal per day for the rest, so four days of ketogenic dieting will yield a deficit of 1400 x 4 = 5600.
Let's assume that my body synthesises a half a pound of muscle over the course of those three days. This requires 800 - 1200 kcal (the body needs 1600 - 2400 to synthesise a whole pound of muscle), leaving an excess of 2300 - 2700 to be stored as fat.
So, we have generated a deficit of 5600 minus 2300 to 2700 = 3300 to 3100; just under a pound of fat. To make up just over a full pound of fat loss, I will incorporate a day of Rippetoe's (which i was and will still be on on till i begin this CKD - This will help me keep the strength i have gained as well as making up the deficit). This should burn about 250 - 450 kcal is my guess, with a bit more factoring in muscle damage and repair.
CKD - 7 Day Cycle
Day 1 - Upper
- Bench Press 3x12
- Close Grip Bench 3x12
- Military Press (standing) 3x12
- Pendlay Row 3x12
- DB Bench 3x12
- Weighted Decline Crunches 2x10
- EZ Curl Bar 3x12
Day 2 - Lower
- Deadlift 3x12
- Barbell Shrugs 3x12
- Squats 3x12
- Dimel Deadlifts 3x12
- SLDL 3x12
- Rack Pulls 3x12
Day 3 - Rest
Day 4 - Deficit begins
Day 5 - Rippetoe's
- Squat 3x5
- Military Press 3x5
- Pendlay Rows 3x5
- Deadlift 1x5
- Bench Press 3x5
- Crunches 2x8
Day 6 - Rest
Day 7 - Rest
(The 3x12 numbers aren't set in stone, they are liable to be changed to 3/4x8. What do people think about this?)
Rinse and repeat =) Decided to build some mass, hoping the strength i've gained will contribute towards this.
I hope i've got this right, based around a few basic principles of UD2.0 - I know people have gained muscle on that diet whilst losing fat, so it is by no means impossible.
To offset this however, after every two weeks i'll do 4 days of PSMF instead of CKD, this should bring about a slightly greater fat loss (More maths - 800kcal a day on PSMF, 2800 minus 800 multiplied by 4 = 8000kcal; roughly 2.25lbs of fat lost) without affecting metabolism. After which, I will return to the CKD. Diet will be performed in 5 week cycles, so
Week 1 - CKD (1lb fat lost, .5lb LBM gained)
Week 2 - CKD (1lb fat lost, .5lb LBM gained)
Week 3 - PSMF (2.25lb fat lost, .5 LBM gained)
Week 4 - CKD (1lb fat lost, .5 LBM gained)
Week 5 - Full Diet Break. Eating 5000kcal above maintenance. (.75lb fat gained, 1lb LBM gained)
And repeat.
If my calculations are correct, then total muscle gain/fat loss after 5 weeks would be as follows -
Muscle gained - .5lb x 4 + 1lb = 3lb LBM
Fat lost - 1lb x 3 + 2.25 - .75 = 4.5lb Fat
Looks sound to me, although i'd value the opinions of others on this board. Basically just a slower UD2.0, as mentioned previously. Do people think it's viable?
Many thanks in advance for time + opinions.