Cutting Efficiently - Carb cycling/macro nutrient partitioning/fats?

sjohnson__1

http://breakingmuscle.com/nutrition/calorie-and-carb-cycling-breaking-through-your-diet-plateau

I really like this article. Breaks down some different approaches to "busting" through plateau's and/or shredding off those last few pesky %'s of BF when the going gets more difficult in a cut. My questions, however, still remain... What is (and WHY) the most efficient way (macro split) to cut bf% & maintain as much lean muscle mass as possible? I've heard people suggest lowering fats, increasing carbohydrates, and keeping protein at/around 1.2g's/lb of LBM. Others recommend the opposite, lowering carbohydrates and filling in with fats... is it black/white? Or is it all personal preference? WHY?

Thanks all.

Edit: Currently I'm eating at 2300 cals (losing just fine, I'm 12 weeks into my cut and 14lbs down). My macros are currently: 288c, 170p, 52f - I'm just always curious to find out why so many people use different macro ratios and whether or not there is a more efficient way of going about it. I can adapt to whatever I set my macros to. Curiosity kills the cat though - Am I digging for to many details?

cajuntank

I am providing links that gets into calorie partitioning in excruciating detail. Part 1 (http://www.bodyrecomposition.com/muscle-gain/calorie-partitioning-part-1.html/), but read part 2 (http://www.bodyrecomposition.com/muscle-gain/calorie-partitioning-part-2.html/) as well as that's where more of the info you are referencing is.

I see utilizing this protocol for when BF% are somewhat low and someone wants to go even lower as a way to provide even further calorie restriction. Weight loss or gain is still dictated by calories in vs calories out and I agree that the body does an amazing job adapting over time in how it utilizes what its being given (to a certain extent). Thus advanced protocols to create that additional deficit might need to be called upon to achieve those goals that are "outside of norm".

On another note, one topic the author of your link goes into a little is Leptin and the purpose of the refeed. "A day or two of refeeding can offset the metabolic downshift that occurs with dieting." But I tend to agree with Lyle on this in that, and I quote
"There’s a lag time of several days between the drop in leptin and the drop in metabolic rate (nervous system output) for example; I’d be surprised if a mere 12 or 24 hours was sufficient to reverse this. Rather, I’d expect it to take a similar amount of time for the reversal to occur."

As an aside, you mentioned your macro split as if that would bare weight to your weight-loss...(which for the most part, does not). Again, as mentioned it is your overall calories that dictate weight loss, weight maintenance, or weight gain. The distribution of said macro-nutrients that make up those calories (along with proper muscle stimulus) will define one's resulting body composition left over (more muscle or more fat).

sjohnson__1

cajuntank wrote: »

I am providing links that gets into calorie partitioning in excruciating detail. Part 1 (http://www.bodyrecomposition.com/muscle-gain/calorie-partitioning-part-1.html/), but read part 2 (http://www.bodyrecomposition.com/muscle-gain/calorie-partitioning-part-2.html/) as well as that's where more of the info you are referencing is.

Thanks for the links. Very interesting and easy reads from Lyle. The excerpt you've quoted regarding refeeds is especially useful! Still, my questions remain...

cajuntank

Ok, let me restate it a different way. Carb cycling, Paleo, Atkins, Intermittent Fasting, IIFYM, etc... All work if they create the caloric deficit you need to lose weight. So the usage of carb cycling is just another way/tool (diet protocol) to create/manipulate calories to create a further deficit. So for example, if you are platueud at 2000 calories a day (14K calories a week) and you cannot see yourself eating 1800 calories a day for a extra 1400 a week deficit (which might also affect your training) you can manipulate your intake so that (after protein needs are met) the remaining calories are heavily carbs on training days so you train better (so say you eat 2000 calories these days) and more heavily fat (thus low carb) on non training days (you eat 1600 calories these days as fat is very satiating, so the feeling of being full helps with eating less these days). So if you train 4 days a week for example, you will be eating 1200 calories less per week than you were, thus losing weight. This is the normal protocol (higher carbs on training days) but of course, there are some who have better energy balances with higher fat, so you will just have to try it for yourself on how you perform better. Again, this is a diet protocol. Carb cycling does not bio-hack the body as some might elude to. It does just boil down to calories in vs calories out within the context of the current state of your metabolism.

And of course, adjusting as needed with your refeed day if you feel the need for one.