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2003/03/08, 09:07 AM
Hi folks,
new to the boards. was checking out another program, "Physique transformation" which follows a principle of cycling: 6-8 weeks of 'conditioning' in which one gradually ups calories (way beyond what one was originally eating, and in the ratio of 25 pct protein, 55 carbs, and 20 fat, cuts out cardio, and focuses on weight training. The next cycle, 'fatburning' consists of rotating calories in and out, adding cardio, eating at ratio of about 40-45 protein, 40-45 carbs, 10 percent fat.
My question concerns the rationale behind the 'conditioning' phase--to be honest, I'm worried that going from consuming an average of 1500 cal/day to 2600 calories/day and cutting out cardio will definitely put on fat, even if I then lose (some) of it during the next phase. I understand the rationale behind eating frequent meals and not lowering your metabolism by extreme dieting, but I'm wondering whether this cycling is something that others have tried, with or without success.
thx!
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2003/03/10, 11:52 AM
That's basically a bulking / cutting cycle. The first phase focuses on adding muscle. The reduction in cardio and increase in calories contribute to a caloric excess - the fastest way to add muscle. The fatburning phase seeks to eliminate excess fat from the earlier 'bulking' phase. This sequence adds muscle while keeping fat under control and is pretty typical for those trying to add muscle. Is that you goal?
Also, you said:
"I'm worried that going from consuming an average of 1500 cal/day to 2600 calories/day and cutting out cardio will definitely put on fat"
First off, how much do you weigh and what are your age and height. I eat 2600 calories just to maintain my weight, so I need to know more about you to tell you if that's too much or too little. Also, cardio is not the fat burning panacea that it's made out to be. It will certainly contribute as part of a regimen, but the fat burning effects of cardio are inferior to weight training.
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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2003/03/10, 03:42 PM
Hey Mack--
thanks for the response. I better understand the principle behind reducing cardio,eating high quality foods to put on muscle and then cut, and I have learned things from this program--as I now eat small 'clean' meals frequently, cut out refined sugar,more emphasis on strength training, which has been fun. However, i'm not sure the program suits my goal--i'm a 32 yr old female, 5'3", 124 lbs, and about 25-26 % body fat. My goal is to get down to about 20-21% body fat (whatever I weigh at that percent is fine with me) which i think would mean both losing some fat and putting on some muscle. I'm just wondering whether the bulking/cutting cycle is more effective at targeting fat loss than what I'm now doing, which is following a diet of approx 1700 cal/day, in a 30/45/25 (p,c, f) ratio, and doing strength training 3x/week, cardio 3x/week. i don't want to cut my calories too much--did that before and lost weight, but in order to stay at that weight I was eating around 1100 cal/day, running 4-5 miles daily, and had no muscle and was miserable half the time b/c i was undernourished. I'm on the fence about this program--I'm supposed to start eating 2100 calories this week and not sure I can manage it, nor would I want to. But I'll do it IF the eventual results are worth it.
Thanks!!!
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2003/03/18, 11:02 AM
Given that information, I don't really think that a cycle like that is best for you. If you're not looking to pack on muscle quick, you'll have no use for a high calorie intake like that. Based on what you've got, I'd keep the cardio in your program, but cycle your calories between cutting and maintenence (say from 1500 to 1800 or so) to keep your metabolism up. I'd say maybe 1 month at cutting levels followed by two weeks at maintenence levels. I would advise not to venture much below 1500, maybe 1400 at the lowest. If you're really looking for improved muscle mass, you'll get it on a maintenence diet, albeit slower than if you bulked. I'd stick with what you're doing right now, perhaps experimenting with a reduction in carbs when on a cutting level, say maybe 40-30-30 p-c-f.
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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2003/03/19, 11:51 AM
Thanks Mack! I've been tracking my diet and feel pretty good at about 1700 cal/day, 30/50/20, while I'm focusing alot more on lifting. I think next week I'll go for the cutting phase for a month but, as you say, not drastically. Thanks for the feedback!
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